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How do I break my plateau?

Change Your Fitness Routine To help you break through a plateau, you need to move your body in new, challenging ways. This may involve increasing your workout's intensity or trying something completely different. For example, if you enjoy walking, try to include intervals at a faster pace.

synergywellnesscenter.com - Are You on a Weight Loss Plateau? Here's How to Break It

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You’ve been cutting down on sweets, filling up on veggies and walking on the treadmill five days a week. At first, your hard work paid off, and it felt incredible watching the number on the scale go down. But now, the scale won’t budge, and you feel stuck with 10 or 15 extra pounds. You’re standing on a weight loss plateau and wondering if you’ll ever reach your goals. Weight loss plateaus can be frustrating, especially if you’re struggling to identify the cause. Still, try not to get discouraged. It’s normal to reach a plateau during a weight loss journey. The good news is, you don’t have to stay stuck, and you can continue to burn fat, no matter how challenging it seems.

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What Is a Weight Loss Plateau?

There is no official definition of a weight loss plateau, but in general, it’s when you stop losing weight despite following a diet and exercise plan. Weight loss plateaus are common, and they eventually happen to most people who try to lose weight. When do most people reach a plateau? According to a study published in The American Journal of Clinical Nutrition, weight loss plateaus occur after about six months of dieting, likely due to a lack of diet adherence.

What Causes Plateauing Weight Loss?

Doctors aren’t entirely sure why weight loss plateaus happen to even the most disciplined individuals, but they have ideas of possible causes. Here are some reasons weight loss might stall.

1. You Shed Water Weight First

When you begin a weight loss plan, your body releases its store of glycogen for energy. Glycogen is a type of carbohydrate that’s partially made of water. As a result of this process, you lose “water weight” at first. Your body will then turn to fat and muscle for energy. The water weight effect is only temporary. Eventually, you’ll renew your glycogen stores, and the water weight will return, which can look like a plateau. You’ll need to continue increasing your activity levels and decreasing your caloric intake to keep burning fat.

2. Your Metabolic Rate Decreases

Your metabolism naturally slows down as you lose weight because your muscle mass decreases. Muscle increases your metabolic rate and helps your body burn calories faster. When you no longer burn more calories than you eat, weight loss stalls. Your metabolism may also adapt to a lower caloric intake and slow down to conserve energy.

3. Your Body Becomes More Efficient

As you lose weight, your body doesn’t have to work as hard to exercise and perform daily tasks, so it won’t burn as many calories. It’ll also efficiently perform your workout routine if you stick to the same movements and intensity levels over time. Overall, if you don’t continue to challenge your body, you could reach a weight loss plateau.

4. Your Body Needs Time to Reset

plateau may mean your body is adapting to a new set point. According to the set point theory, your body has a weight range at which it’s most comfortable. If you try to go below your set point, your body will fight to stay within its normal range by slowing your metabolism. This doesn’t mean you can’t change your set point weight. If you think you’ve reached your set point, give yourself a month or two to maintain your weight and allow your metabolism to adapt before cutting calories and increasing your activity levels.

What to Remind Yourself About If Your Weight Loss Stalls

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