Successfully losing is a committed process and it’s essential that one stays motivated throughout. But it comes in different phases. You may start by losing weight rapidly, then for some reason that you can’t identify, the scale stops budging even before achieving your goals. This is called a weight-loss plateau.
It’s completely normal for your weight loss to slow down. But what’s important is that you don’t feel is discouraged. The best way to beat this is by understanding what’s causing your weight loss to stall then you can design strategies that’ll help you avoid backsliding. Today, I’ll share some tips on how to stay motivated when losing weight slows down.
First, What’s Causes a Weight Loss Plateau?
A weight-loss plateau happens to everyone who tries or is trying to lose weight. But, often most people are surprised because they’re still practicing healthy habits. Unfortunately, even excellent weight-loss efforts can still stall.
For example, after pregnancy, it’s normal to observe a rapid loss of weight progress. That’s because your hormones are normalizing. Moreover, when you start reducing or cutting calories, your body initially draws the energy it needs from its glycogen stores. Since glycogen partly consists of water, it releases water when it’s burned for energy hence causing weight loss. But this is usually a temporary effect.
Now as we lose weight, we lose some muscle as well. Muscles help improve the rate at which we burn calories (metabolism). However, when we lose weight, our metabolism reduces thus we burn fewer calories compared to when we started.
A decrease in metabolism causes weight loss to slow down even when you’re following the same diet. When you burn the same calories you eat, your weight loss slows down or stalls. Therefore, to lose more weight we need to either intensify your workout, decrease how many calories you eat, or both.
How to Stay Motivated When Losing Weight Slows Down
When your weight loss slows down, it can be frustrating. But, don’t be discouraged as there are many things you can do to stay on top of your weight loss goals. One way is by rewarding yourself for every achieved goal.
Even when your weight loss seems to crawl, it’s essential to recognize and appreciate your accomplishments. Keep in mind that the number on the scale doesn’t reflect your pant size. Sure, you might not be losing that much weight like before, but the little you lose is still important and needs a reward.
Also, note that a diet plan can sometimes be frustrating. If this is the case for you, you can put a pause and revamp it. Some plans can become monotonous. You can contact a weight loss center for advice on new ways to shed weight.
Additionally, you can change your routine in various ways including adding a new fitness program, incorporating B12, changing diet, etc. If you’re feeling really frustrated, skip your diet and exercising altogether for a day or two to reenergize yourself.
Things You Can Do If You’ve Reached a Weight-Loss Plateau
Cutting More Calories
So long as it doesn’t go below 1200 calories, you can reduce your daily intake of calories. Fewer calories than 1200/day may be insufficient to keep one from constant hunger episodes hence you may frequently overeat.
Increase Your Physical Activity
I advise that you think past the gym. Increasing your physical activity daily can help you shed more pounds. You can opt to walk instead of using your car or do more cleaning or yard work. This will help burn more calories. Additionally, you can consider increasing your workout intensity. Consider working out for more than 30 minutes per day and adding exercises like weightlifting which increase your muscle mass.
Diversify Your Workouts
I completely get it when people prefer doing the same workout over and over. why? Well, you don’t need to learn a new movement, you know the routine and duration of it, you are in total control.
But, is repeating the same exercise effective?
I believe this is only effective when you’re trying to build the habit of exercising. Once your habit is settled you need to understand is time to try new techniques or a new way to workout.
Diversifying your workouts makes your journey more attractive and challenging. This is fundamental for your weight loss journey. If you’re constantly changing your workouts, you are more likely to avoid plateauing and keep yourself motivated to continue.
For example, have you tried jump rope, running, or jogging on a fitness trampoline? Try it! it will revamp your workout routine. Jumping on a fitness trampoline is actually one of my favorite types of workout and also has plenty of health benefits.
Track Calories Burned and Everything You Eat
Being aware of your body composition and calorie intake helps you identifies which exercises to increase and what changes you need to do to your diet. Depending on the device you use you will be encouraged to reach your goal and maximize your workout effort.
High levels of stress often come with anxiety and the urge to eat more. It also stimulates the production of cortisol, the well-known “stress hormone” which science has shown to increase the storage of abdominal fat. By managing stress and practicing self-care, I assure you will achieve your better version.
“Success is moving from challenge with no loss of enthusiasm”- Winston Churchill
If your weight loss has slowed down, consider talking to a dietitian or doctor about other tactics to try. Also, if you’re finding it impossible to reduce the calories you eat or increase physical activity, you may want to revisit your weight loss goals and appreciate how much weight you’ve lost. It could be the scale number you’re trying to achieve is unrealistic for you and you may need to set a more achievable goal.
Since you’ve improved your diet, your health has also improved. Even if you’re obese or overweight, keep in mind that weight loss, no matter how little, reduces chronic conditions that come with being overweight.
But all said and done, the important thing is not to go back to your old eating and exercise habits at all costs. Doing that will make you gain weight. Just remember to appreciate your efforts and maintain them.
To Your Workout Success!