1. Reduce Carbohydrate Consumption
Low-carb diets have been shown in studies to be particularly beneficial for going past the weight loss plateau. In fact, a major assessment of 13 trials with at least a year of follow-up discovered that persons who consumed 50 or fewer grams of carbs per day lost more weight than those who followed typical weight loss regimes. When you feel hopelessly stalled, reducing your carb intake may help you get your weight loss process going again.
The subject of whether carbohydrate restriction results in a “metabolic advantage” that helps your body to burn more calories is still being disputed among nutrition and obesity experts. Very low-carb or zero-carb diets like the keto diet, on the other hand, have been demonstrated to lower appetite and enhance feelings of fullness more than other diets. They also cause your body to create ketones, which have been shown to suppress the appetite. This may cause you to eat less automatically, making it easier to start losing weight again without feeling hungry or uncomfortable.
2. Increase the frequency or intensity of your workouts.
Increasing your workout routine may help you break through a weight-loss plateau stall. This is because, unfortunately, as you lose weight, your metabolic rate slows down. At the weight loss plateau, the boosted decrease in metabolic rate can make overcoming the weight loss plateau extremely challenging.
Exercise, on the other hand, has been demonstrated to help mitigate this effect. Hence, you need a workout plan to lose weight effectively. Walking is one of the best exercises for fat burn. Resistance exercise enhances muscle mass retention, which plays a crucial role in determining how many calories you burn during activity and at rest. In fact, it appears that resistance training is the most beneficial exercise for combatting the weight loss plateau. Working out an extra 1–2 days per week or raising the intensity of your exercises may raise your metabolic rate.
3. Keep a Food Journal
It may appear that you are not eating much, but you are still having problems losing your weight loss plateau. Overall, researchers have discovered that people tend to underestimate the amount of food they consume. In one research, obese persons reported consuming roughly 1,200 calories per day. A comprehensive investigation of their consumption over a 14-day period, however, revealed that they were ingesting roughly double that much on average. Tracking your calories and macronutrients – proteins, fats, and carbs — can give you a good idea of how much you’re consuming. This will allow you to make changes to your diet as needed. Furthermore, evidence suggests that simply keeping track of your food intake may help you lose your weight loss plateau.
4. Experiment with Intermittent Fasting
Intermittent fasting has recently gained popularity. It entails fasting for extended periods of time, often between 16 and 48 hours. In addition to numerous health benefits, the practice has been linked to weight loss and fat burn. A review of various intermittent fasting studies discovered that it resulted in a 3–8% weight loss and a 3–7% drop in waist circumference within 3–24 weeks. Alternate-day fasting is a type of intermittent fasting in which people eat as little as possible on one day and as much as they desire the following. According to one study, this manner of eating protects against muscle mass loss more than daily calorie restriction.
5. Calisthenics
Improved muscle definition is always a welcome bonus, and good flexibility can help to prevent injury in general, as well as in other sports you may play. Yoga and Calisthenics can be a very useful cross-training tool for amateur athletes because simply put, you use much smaller, supporting muscles to create the movements as well as the big muscle groups, which results in some serious muscle building.
• Hip dips : Hip dips are the inward depressions along your body’s side, immediately below the hip bone. Some people refer to them as violin hips. Hip dips occur when the skin is tethered or linked to the trochanter, the deeper section of the thigh bone. Certain exercises may help lessen the look of hip dips like squats, leg kickbacks, glute bridges, etc.
6. Try the keto diet
A keto diet is an eating plan that focuses on foods that are high in healthy fats and proteins, and low in carbohydrates. The goal is to consume more calories from fat than carbs. The keto diet functions by depleting the body’s sugar reserves. As a result, it will begin to degrade fat for energy. This results in the formation of molecules known as ketones, which the body uses as fuel. Weight loss can occur when the body burns fats.
• Advantages of a keto diet.
The ketogenic diet aids in weight loss in a variety of ways, including increasing metabolism and decreasing appetite. Ketogenic diets include foods that are filling and minimize hunger-stimulating hormones. Keto diet lowers hunger and promotes weight reduction for these reasons. A Keto diet also helps some people in minimizing acne symptoms by lowering carbohydrate intake. Researchers have investigated the effects of the keto diet in preventing or even treating some malignancies. The keto diet may be a safe and effective supplemental treatment to take alongside chemotherapy and radiation therapy in persons with certain cancers. This is because the keto diet would induce greater oxidative stress in cancer cells than in normal ones, resulting in their death. A Keto diet lowers blood sugar; it may also minimize the risk of insulin problems. Insulin is a hormone that regulates blood sugar and has been linked to several malignancies. This diet may be beneficial in cancer treatment; nevertheless, research in this area is limited. More research is needed to fully understand the potential benefits of the keto diet in cancer prevention and therapy.
Get in touch with us for nutritional consultation; also continue reading IFM Core Studio blog posts for interesting facts and information about your diet.
