If you have ever engaged in exercise and reduced your food intake to lose weight, you may have noticed that initially, the weight loss occurs rapidly, but at some point, it seems to plateau. This phenomenon is known as a weight loss plateau, where your body reaches a point of stagnation in shedding more weight, even with continued exercise and a controlled diet. People often feel discouraged, finding themselves in the same weight range for an extended period, despite consistent efforts over months or even years.
What causes this?
Initially, when you reduce your food intake, your body starts using stored energy, such as glycogen in muscles and the liver, which is accompanied by some water weight loss. This initial phase leads to a quick reduction in weight. As you continue to lose weight, both fat and muscle are affected. Muscles play a role in fat burning through metabolism, so if muscle mass decreases, the rate of fat burning also decreases. This is when the plateau effect sets in – the amount of food you eat matches the fat burned per day, and further weight loss becomes challenging.
What can be done?
Reduce food intake Eat slightly less than your current intake – ideally, around three-quarters or even half of it. This helps increase daily fat burning while consuming fewer calories. Some people make the mistake of changing their entire diet at this stage, which can set them back.
Increase exercise Experts recommend at least half an hour of exercise at least three times a week. However, during the plateau, it’s advised to increase the duration to at least one hour to boost fat burning.
Other considerations include reducing or quitting alcohol, ensuring sufficient sleep (around eight hours), and staying well-hydrated, as water helps in feeling full for longer periods.
In conclusion, reaching your desired weight doesn’t mean the end of exercise and a controlled diet. It should become a part of your lifestyle. You can indulge in occasional treats, but maintaining a balance with your diet and exercise routine is essential to stay at your desired weight
STAY ALIVE
