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7 ways to get off that weight loss plateau

Saravanan "Sharu" Hariram

July 10, 2019

You hit the gym regularly and you eat healthy, but while earlier you were dropping those kilos you now seem to have hit a weight-loss roadblock. Whatever you do, your weight won’t budge on your weighing scales. How can you get off the dreaded weight loss plateau?

  1. Watch your habits

Most of us are on fire when we start working out but after we drop some kilos or start gaining substantial muscle, we tend to become a little negligent towards our schedule. This can put you on the plateau. Stay consistent and devoted to your weight loss efforts, eat healthy, exercise and stay away from bad habits.weight loss plateau: eat healthy

  1. Count the calories

You’re already working hard by resisting tempting food but this isn’t so easy. After a few days, you need to cut your calories further for the body to burn fat. But make sure your calorie intake does not go below 1200 as that will affect your health. Also, make sure you revise your calorie goal after a loss of 5 pounds.

  1. Mix up your workout

Your ideal workout schedule is anywhere between 1-1.5 hours, depending on the body type. Increasing the duration of the schedule by 15-30 minutes will help you burn more calories and ultimately cut on your fat. However, keep in mind that overtraining doesn’t help. Stepping out of your fitness zone and trying new forms of exercise will help.workout

  1. Remain active through the day

The most common problem with all of us is that once we’re done with the workout, we see it as a licence to be lazy all day. But the dangers of a sedentary lifestyle are well known. Sidestep them and keep the calorie burn going by taking the stirs, standing more often and walking to the store. Ensure that you stay hydrated as your body might crave food even if you are mildly dehydrated.

  1. Eat more protein

Eating a high amount of protein can help you maintain your energy levels while you are on a strict diet. Protein has the highest thermic effect of food, meaning eating protein burns more calories during digestion. Various studies have shown that a protein-rich diet can help in losing weight. So cut down on the carbs, and plate up some more protein! Try lean meat, tofu or more protein

  1. Consume low-cal foods

Since its summer, put a lot of summer foods that aid in weight loss on the menu. These foods will help you beat the heat and also ensure that you don’t pack in too many calories through the day. Zero calorie foods, or negative calorie foods, are also a great option. They contain some calories, but such a small number that the energy spent eating or digesting them nullifies the calories consumed.

  1. Get a good night’s sleep

Sleep deprivation can lead to increased level of cortisol, a stress hormone. Lesser sleep slows your metabolism and increases the urge to eat. Body fat accumulation around the midsection can also occur if you aren’t getting enough sleep. So get those zzzzzs!good sleep

About the Author

Saravanan “Sharu” Hariram is an ACE Certified Personal Trainer with a passion for bodybuilding. Combining his love for fitness with his career, Sharu did his certification in Sports Nutrition, and Rehabilitation and Healing Nutrition. Currently a Master Trainer with HealthifyMe, he specializes in Weight Management, Marathon Training, and Physical Rehabilitation. In his 20+ years of experience, Sharu has always maintained that one’s mind must have control over their body in order to lead a healthy life. At HealthifyMe, he continues to follow his passion while helping those around him realise their fitness goals.

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