BREAK THE WEIGHT LOSS PLATEAU

While weight tends to come down rapidly in beginning

at some point it seems as though your weight won’t move

This inability to lose weight is known as a weight loss plateau or stall, and it can be frustrating and discouraging.

1 : *Maintain diary almost everything you eat *

Sometimes, it may seem as though you’re not eating that much, yet you still have difficulty losing weight.

Overall, researchers have reported that people have a tendency to underestimate the amount of food they eat

Tracking your calories and macronutrients — protein, fat and carbs — can provide concrete information about how much you’re taking in. This will allow you to modify your diet if needed.

Moreover, research suggests that the act of recording your food intake alone may enhance your weight loss efforts

2. *Manage Stress *

Sometimes comfort eating and food cravings, also increases your body’s production of cortisol.

Cortisol is known as the “stress hormone.” While it helps your body respond to stress, it can also increase belly fat storage. What’s more, this effect seems to be stronger in women

cortisol can make weight loss very difficult.

Learn to manage stress will promote weight loss easily

A stress-management program that included muscle relaxation , meditation and deep breathing led to an weight loss.

3. *FIBRE RICH DIET *

Add more fiber in your diet may help you break through a weight loss plateau.

This is especially true for soluble fiber, the type that dissolves in water or liquid.

To begin with, soluble fiber slows down the movement of food through your digestive tract, which can help you feel full and satisfied

all types of fiber may be beneficial for weight loss, a large review of several studies found that a soluble fiber known as viscous fiber was most effective at keeping appetite and food intake under control.

4. Divide Protein Intake Throughout the Day

Consuming protein throughout the day helps you to boost your metabolism .

Eating protein at every meal is beneficial for weight loss and muscle mass retention

Experts in protein metabolism recommend that adults consume a minimum of 30-40 grams of protein per meal, based on three meals per day.

5. *Increase workout timings *

Your metabolic rate slows down as you lose weight.

Walk , yoga , aerobics can help to increase the metabolic rate

Resistance training promotes the retention of muscle mass, which is a major factor influencing how many calories you burn during activity and at rest.

6. *Sleep well *

Sleep is extremely important for good mental, emotional and physical health.

It’s also becoming clear that not getting enough sleep can lead to weight gain by lowering your metabolic rate and altering hormone levels to drive appetite and fat

To support weight loss and overall health, aim for 7–8 hours of sleep per night.

7. *Scale can demotivate you *

When trying to lose weight, standing on the scale is likely part of your daily routine in the morning.

However, it’s important to realize that the scale reading may not accurately reflect your progress, such as changes in your body composition.

Rather than weight loss, your goal is actually fat loss.

So if the scale weight isn’t moving, you could be building muscle dropping inches reducing size and losing fat, yet maintaining a stable weight.