You’ve been losing weight at a steady pace over the past few weeks/months, but for some reason no matter what you do the scale just won’t budge and it seems as if you’ve hit the dreaded weight loss plateau. Now don’t be discouraged because it’s normal for weight loss to slow and even stop, so here are 5 effective ways for you to break through a weight loss plateau each and every time you come across one.
Try IF (Intermittent Fasting)
Intermittent fasting is when you do not consume any calories for anywhere between 16 -24 hours. You are allowed to drink liquids such as water, coffee, diet sodas and take supplements such as BCAAs, Creatine, Pre-Workout, Fish oils as long as they contain little to no calories. Normally most people that do IF fast for 16 hours and then consume all their calories within the last 8 hours. One big advantage to this is that you will be able to have 1 to 2 very big meals instead of having 3 to 5 small meals making you feel more satisfied and fuller when you eat. There is also an option of fasting for 18-20 hours then you eat the rest of your calories in the last 4-6 hours. To start off your intermittent fasting with an 18-20 hour fast can be quite hard, although it does work for some people so you will have to play around with the times you fast/eat to see what will work the best for you and your lifestyle.
IF can help you get past your weight loss plateau because it promotes human growth hormone production, which helps your body burn fat, build muscle and slow aging processes. It also regulates your ghrelin levels, basically regulates the hormone that makes you feel hungry so that you’ll eat less.
Do HIIT Cardio
HIIT (High Intensity Interval Training) cardio is much shorter/more intense than the traditional steady state cardio and typically ranges from 10-20 minutes, it includes exercises such as the burpees, jumping squats and mountain climbers with much shorter rest periods normally less than 1 minute between each set.
If you’re already doing steady state cardio change it to HIIT because this type of cardio will make your body burn calories even after the workout is done. This will make your daily caloric deficit become larger which will help you break through a weight loss plateau without decreasing the amount of food you can eat.
Cycle Your Carbs
Carb cycling is where you eat a higher amount of carbohydrates on some days and a lower amount of carbohydrates the other days to prevent your metabolism from decreasing as you lose more and more weight.
The reason why carb cycling can help with your weight loss plateau is because as you lower your calorie intake your metabolism will also become slower making it much harder for you to continue losing fat, so as you carb cycle the higher carb days will give your metabolism a boost back up allowing you to continuously burn fat at an efficient rate.
Have A Refeed
Refeeds can be beneficial as it will give a slight bump to your metabolism to help break through your weight loss plateau. It also provides many psychological and performance benefits aswell, e.g. you’ve been dieting for a long time and you can look forward to a day where you get to bump up the carbs/calories, giving you a mental break from your diet. You also get performance benefits since you’re restoring your muscles glycogen which will help you get way better workouts in the gym.
Make Sure You’re Getting Enough Sleep
If your not getting at least 7-8 hours of sleep then that may be a big reason as to why your weight won’t go down. A full 7-8 hours of sleep is vital to losing body fat because it resets your hormones and when you don’t get enough sleep your cortisol levels will increase, elevated cortisol levels lead to body fat accumulation especially around your midsection.
Once you put these 5 tried and true methods into action, you’ll never need to worry about a weight loss plateau again. If you have anymore questions about weight loss plateaus then leave a comment below.