Weight loss is a long process, and along the way there may be periods when the weight ceases to decrease. These effective ways will help to get off the ground and finally see the result.
Have you ever felt that you are stuck in the process of losing weight, having reached the stage when exercise and diet, which previously helped you get rid of unwanted volumes, cease to affect the figure on the scales? Here are five techniques to overcome the plateau that will help to move the weight loss process from the dead point.
Of course, you know about the benefits of physical exercise. They speed up metabolic processes and help burn extra calories. Aerobic activities, such as running or cycling, keep the metabolism at a higher speed for several hours after exercise, which helps burn even more calories. Combine moderate physical activity with intense. It is important to take at least 10,000 steps a day or engage in some similar activity, but to overcome the plateau, you will most likely have to get together and perform a series of intense exercises, sparing no time and effort.
Set clear short-term goals
This is something that is recognized by both coaches and coaches: knowing what you want to achieve every week or every month will help you achieve your goal by the end of this period. The goal cannot be vague. It is important to plan a sufficient number of workouts for a week or a specific number of kilograms (or grams) that you can lose in a month. At the same time, it is worthwhile to sensibly assess your abilities and set real tasks that you will really achieve.
Share your goals
Telling your friends and family what you want to achieve will make you feel more responsible. This will help you not to lose your way when you see something high-calorie and attractive or think about skipping a workout. If you are embarrassed to share weight-related goals with family or colleagues, use social networks or join a group of like-minded people who also strive for a toned figure.
Change your routine
The body quickly gets used to everyday things. If you have oatmeal for breakfast every day, this is good, but try to cook eggs in the morning — perhaps this will inspire you to a more intense workout. It’s also a good idea to change exercise complexes from time to time and even try yourself in new sports. This will help to engage new muscle groups and put more effort into burning calories. By changing your routine, you make the process more exciting and reduce the likelihood that you will drop everything halfway.
Speed up your metabolism
Your metabolism can naturally slow down as you lose weight. This can make it difficult to achieve your weight loss goals. However, exercise can keep the body in good shape, speeding up the metabolism. In addition to cardio, consider adding two to three days of weight-based strength training. They help to maintain and build muscle mass, which accelerates metabolism.
Write down what (and how much) you eat
We keep forgetting about what we ate, especially when it comes to snacks. The first weeks of the diet, as a rule, go well, but then many relax, and the process of losing unwanted kilograms slows down. A simple food diary will help you check what you have eaten too much. Don’t forget to mark all drinks in it, including alcohol, soda, coffee and tea, which also add calories to your daily diet. Feel free to use kitchen scales and measuring cups — most underestimate the portion sizes they eat.
Learn to enjoy the process
Don’t expect instant gratification from the fact that you ate celery for dinner, not pizza. Just tune in to an optimistic mood and try to cook vegetable soup with pleasure, not regret. Taking care of your body is a process, not a short—term moment when you look in the mirror and are satisfied with yourself. Dedicate yourself to this process, enjoying taking care of yourself. Do not compare your weight loss path with someone else’s – everyone loses weight at their own pace, and it is impossible to repeat someone else’s experience. When the numbers on the scales do not reflect the hard work you have done, do not despair — remember that weight loss does not happen instantly, and return to the other points listed above.