These nine irritating phrases will be familiar to anyone who has attempted weight loss: The hardest to lose are the last five kilos.
Even though you are still following the same healthy diet, lifestyle habits, and exercise plan, the scales suddenly stop moving when you are about to reach your goal weight.
The so-called weight-loss plateau, which makes it difficult to shed those final few pounds, has a scientific explanation.
But before you search Google for a program that says it will help you lose the last five pounds, here is some important information about why it happens and five easy ways to get past it.
Recognizing the weight-loss plateau The plateau is fundamental to biology.
A series of physiological responses are automatically triggered by your body when it detects something that threatens its survival.
As a result, when we alter our diet and cut back on calories, our body senses that we are losing weight and thinks that it is in danger. It adjusts to protect us, slowing the rate at which we lose weight and burning less energy by lowering our metabolic rate.
It also secretes more of an appetite hormone called ghrelin, which is known to make people hungry and help keep fat stores from getting used up.
After three to six months of weight loss, this plateau appears, according to research, and weight regain typically follows. Therefore, the plateau will be evident well before the final five kilos for those who need to lose a lot of weight.
It can be hard to break out of a weight loss plateau. Whatever the duration, it's a sign that your successful weight loss strategy needs to change.
What you can do is as follows:
1. Revisit your goal to lose weight When you reach a plateau in your weight loss, the first and most important thing you may need to change is your definition of what a healthy body weight is.
Think about it: What makes the weight I'm trying to achieve so special?
Although the number on the scales and the score that is generated when you enter your weight and height into the BMI calculator are both incorrect, many people use the body mass index (BMI) to set a weight loss goal. It does not cover every aspect of what it means to maintain a healthy weight.
This is due to the fact that the BMI calculator ignores two more important measurements: percentage and distribution of body fat
You will have gained muscle or improved your muscle-to-fat ratio if you have been exercising regularly as part of your weight loss plan. Since muscle weighs more than fat, this will have an effect on your weight.
You may also have altered the distribution of fat throughout your body, decreasing the amount of unhealthy fat stored near the organs and around the stomach.
So, take out the tape measure, measure how your clothes fit, and consider how you feel to see if you really need to lose a few more pounds. For women, aim for a waist circumference of around 80 cm and for men, around 90-94 cm.
2. Concentrate on the amount you eat throughout the day Intermittent fasting is the current fad. In an effort to reduce the number of calories in your diet and the amount of time you can eat each day, this typically means skipping breakfast first.
However, when and how much you eat do matter, and breakfast is the most significant meal.
The body burns calories from a meal two and a half times more efficiently in the morning than it does in the evening, according to controlled research studies. This is the time of day when your body uses calories most effectively.
Eat more for breakfast and eat less for dinner instead of reducing your eating window.
3. Think about doing more strength-building exercises. If you want to lose weight, you can lose muscle as well as fat. This slows down your metabolism, making it harder to lose weight over time.
Any kind of exercise will help you keep your muscle mass, but it's important to include a few days a week of strength-building exercises in your routine.
Push-ups, pull-ups, planks, and air squats are bodyweight exercises that are just as effective as lifting weights in the gym.
4. When you reach a plateau in your weight loss, it is essential to review and adjust your calorie intake because your body requires less fuel as you lose weight.
In general, in order to maintain your new weight, you need to eat 10% fewer calories when you lose 10% of your body weight. However, this should not imply starvation or deprivation.
Instead, you should focus on eating a lot of foods high in nutrients and eating treats and takeout only once a week.
5. Check your stress levels. Stress will prevent you from losing weight. Cortisol production rises in response to stress, which encourages fat storage and leads to unhealthy food cravings.
Exercise is the best way to manage stress. Do something you enjoy to encourage more exercise, no matter what it is. But make sure to mix things up because sticking to the same routine every day is a surefire way to become bored, avoid doing things, and make it harder to reach your goals.
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