1.Physical activity
Those people who, along with dietary restrictions, regularly perform a set of physical exercises, often notice a slight increase in body weight. Seeing a disappointing result, many mistakenly believe that muscle mass is growing due to regular sports activity, but this assumption is wrong.
In the first days of training, weakened muscles begin to swell, accumulating a large amount of fluid, which is what causes weight gain. You shouldn’t give up sports activity, because after two to three weeks the excess fluid will disappear and your weight will return to normal.
I can't lose weight, my weight stays the same. This is a plateau
You decided to lose extra pounds, chose the right diet, calculated calories, bought a gym membership... It would seem that these are ideal conditions for losing weight. No matter how it is! Sooner or later you will hit a plateau. There is nothing wrong with this, but you need to be prepared for it. The secret of the plateau lies in one word - addiction .
The body is accustomed to the stress in the gym, accustomed to the number of calories you eat, etc. To summarize, our body strives to return to a state that is comfortable for it, so it tries in every possible way to adapt to your weight loss. And as soon as he succeeds, welcome to the plateau !
No, the body is not trying in every possible way to put a spoke in our wheel. Through adaptation we learn new skills, habits, maintain our weight, etc. I would say that this is a player who plays for us 50% of the time and against us 50% of the time (especially when we want to lose weight).
So, if you've hit a plateau, it's time to get out! It's time to use 16 tricks that will help you lose weight if your weight stays the same.
Alternate your workouts
If you constantly train only in a high-intensity mode, then this may be the reason why you cannot lose weight, and the weight remains stagnant. The whole point is that you need to alternate workouts. Strength, with endurance training. And don't forget about cardio!
By the way, strength training can help you lose extra pounds. Since they effectively build and strengthen muscle muscles. And, the more muscle, the better you burn fat!
So try not to focus on just one type of workout. Change your plan every three to four weeks, don’t give your body a chance to adapt to the stress!
Tricks of proper nutrition
As you probably already know, effective weight loss is impossible without a healthy diet, quality exercise and some important lifestyle changes. It is necessary to pay attention to each element in this weight loss formula. Of course, you can burn more calories through more intense workouts without focusing too much on nutrition. I won't argue, it really can work. I’ll add just one thing: 2 Oreo cookies = 21 flights of stairs.
Now calculate how intense your workouts need to be to burn all those calories. And don’t be surprised that it’s difficult to lose weight, but the weight stays the same!
Count your calories
This is one of the most common causes of plateaus. Let's say you decided to lose weight and made a nutrition plan for yourself, a week, two, three passed, and a plateau arrived. Why? The thing is that after the first week of competent weight loss, you need to re-adjust your nutrition plan and re-calculate calories . After all, you have already lost some extra pounds, your body now needs fewer calories to continue the weight loss process. And you must take this into account!
How to lose weight in this case if the weight stays the same? In order to leave the plateau far behind, try reducing the number of calories by 100-200 . And see how your scales react to this. Any progress? Great!
“Why not more?”, you ask. A calorie deficit can have the same negative results as an excess. When we fast, our metabolism slows down, which can significantly slow down your weight loss process!
Eat more fiber
I've talked a lot about fiber lately. But I repeat, eat more fiber! It is necessary to fight fat and excess weight. In addition, it can become your compass to help you cross the plateau. How much fiber should you eat? About 30 grams per day (you can find out more here).
Do you still have doubts about the power of fiber? Then here's your proof. In one study, scientists found that one gram of fiber can “eliminate” 7 calories from our food. In other words, we ate 1 gram of fiber, but our body “does not take into account” 7 calories, for example, from lunch or breakfast. Cool? For 30 grams of fiber, the body is ready to “close its eyes” to 210 calories!
Just don't overdo it! Consuming too much fiber can lead to stomach problems.
Cheat meal time
A cheat meal is when you completely forget about all these calories, the balance of proteins, carbohydrates and fats. Also, this is a great way to lose weight if your weight stays the same.
So what does it take? Your favorite pizza or burger will do. Yes, you heard right. Burger or pizza. The thing is that a cheat meal can speed up your metabolism (overload) and increase energy levels. In other words, a cheat meal is useful for losing weight (especially during stagnation).
But it’s important not to overdo it here! Have a cheat meal once every two weeks, not more often. And in order not to overeat, set yourself a time frame. You have exactly one hour, during which time you can eat whatever you want. The hour is up - the cheat meal is over!
Reduce your salt intake
Too much salt is not good for our body. Especially when we are trying to lose weight. The fact is that sodium (which is contained in salt) retains water in the body. Because of this, a weight loss plateau may occur. Reduce your salt intake and avoid processed and processed foods (they are especially high in salt).
There is an opinion that we get the daily supply of sodium that our body needs from regular foods, so it is better to refrain from additional salt.
Eat almonds before your workout
Why almonds? This wonderful nut is rich in L-arginine, an amino acid that will help you burn more calories and fat during your workout. And this, in turn, will speed up the loss of excess weight.
Don't skip meals
This may seem a little counterintuitive, but split meals really help you lose weight if your weight stays the same. Many are sure that the less they ate today, the better for the body. And so, a week later, they step on the scales, hoping that the extra pounds have been shed off and... nothing. Remember when I said that fasting lowers your metabolism? This is the first reason. Secondly, during such absences, your blood sugar level drops sharply , which means that you are more likely to snack on that delicious piece of cake or bun.
Try to eat every 3-4 hours. In total, you should have 5 meals: breakfast, first snack, lunch, second snack and dinner. Break your diet into 5 meals and you will see that it works!
Carry a bottle of water with you
You shouldn’t forget about water balance when it comes to losing weight (and if it doesn’t work, don’t forget either). Water will keep you full longer, fill you with energy, make your workout more effective and help you lose extra pounds. You can find out more about water balance and how to calculate it here.
Keeping a bottle of water at arm's length will help you remember about it!
Eat more protein
I think you've heard a lot about squirrels. The fact is that protein speeds up your metabolism and plays a crucial role in your muscles.
This is critical for effective weight loss. The thing is that if you do not eat enough protein, then instead of fat, muscles can be burned, since the body spends a lot of energy on maintaining them. And during a deficit (in other words, losing weight), all means are good, so the muscles go to “remelting” . So we find that we seem to be eating less, but the fat and excess weight are not going away. In general, a real plateau.
You should eat something protein throughout all 5 meals. This could be dairy products, meat, legumes, nuts, etc.
Lifestyle Tricks
We have reached the third necessary condition for effective weight loss - a healthy lifestyle. We spend about 1/3 of our day working out and eating right, but what about the other 2/3? Can't lose weight, but your weight stays the same? Perhaps it's all about your lifestyle. Read on to find out how to overcome the plateau!
Keep an activity and nutrition diary
Remember you ate a piece of cake last week? No? Then you just need a food diary. Write down all your meals; every “accidental” cookie should not slip by. This way you can better control your diet and know exactly why and when you slipped. The same goes for the activity diary.
Don't forget about sleep
Proper nutrition and effective training will not give results without quality and complete sleep. While we sleep, our body does a tremendous job of cleansing and renewing our body. Try to sleep at least 8-9 hours .
In addition, getting enough sleep reduces stress levels and prevents overeating the next day. By the way, this is a common reason why you can’t lose weight and your weight stays the same!
Don't forget about rest
Sometimes we focus too much on our goal - to lose weight, constantly think about it, and become exhausted energetically and mentally. Especially if the results are not what we expected. This is where the plateau awaits us.
Devote one or two days a week entirely to yourself. Give your body plenty of time to recharge. This will get you back on track and put you in a fighting mood.
This also applies to training. If you feel that it’s not going well, you have no strength or mood at all. Relax, it definitely won’t get any worse!
be patient
Sometimes, when there is a plateau and a “lull” in weight loss, it’s enough to just wait it out. The results will definitely come back! It is important not to lose motivation . Don’t get hung up on this, try to unwind, go with friends to the cinema, theater or just have fun chatting in a cafe. Be patient! The plateau can be overcome by those who walk.
Look less at the scales
There is no need to constantly concentrate on the scale arrow, it is not magical. Have you lost 2 kilograms less this week? So what! Look at it from the other side, maybe you have become more resilient or your favorite jeans now fit you the way you have long wanted! The world is not a wedge on the scales; what’s more important is how you feel . Focus on becoming healthier, stronger and more resilient - this will help you avoid plateaus!
As I said above, effective weight loss is impossible without proper nutrition, quality workouts and a healthy lifestyle. Implement these tricks into your life, and they are guaranteed to help you lose weight if your weight is stagnant. And avoid plateaus!
Fitness tricks
If you can’t lose weight, your weight stays the same, and your nutrition is in perfect order, then the reasons may be hidden in your training. As I already said, our body gets used to stress. Over time, they will become habitual and our body will stop feeling them. Therefore, it is so important to constantly “maintain feedback” with our body and notice changes. And to diversify this process, I have prepared fitness tricks that will help you avoid a weight loss plateau!
Open up new horizons
Mix up your workouts or try new types of physical activity. There are a lot of options, from hiking to boxing and various types of martial arts. This will help trick your body into preventing it from adapting. Your muscles will always remain toned and you will be able to avoid plateaus.
If this does not suit you, then just include interval running . Each time you change the speed and duration of the intervals, you will “keep your body on the hook”!
Exercise together
This was the reason for my plateau. Training alone is not for everyone; in most cases, working out in a campaign is more fun and productive. Plus, it will add a healthy competitive spirit to your training and significantly improve your results. Maybe this is the breakthrough you need?
Estrogens
Another possible reason for failure to lose weight is a lack or excess of estrogen. This hormone is responsible for normal body mass index and the distribution of adipose tissue.
Please note: The liver is involved in the synthesis of estrogen. But if it is overloaded with toxins, “inferior” estrogens are formed in it - they can cause an imbalance of adipose tissue.
It is necessary to cleanse the liver - this is the answer to the question of how to speed up weight loss for men and women with estrogen imbalance.
Then you need to support the liver with:
- low carbohydrate diet;
- eating enough protein and amino acids;
- taking lecithin and Omega-3 acids.
The lack of complete estrogens is compensated by taking phytoestrogens, for example, the dietary supplement “EF SI S DONG KWA NSP”. After the liver is cleansed and estrogen function is normalized, weight will begin to decrease through diet and exercise.
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Insulin
The third reason that prevents you from losing weight is a lack of insulin, which is also synthesized by the liver. Insulin is the most important hormone in metabolism. It regulates glucose transformations, protein synthesis, and stimulates the formation of adipose tissue.
Please note: with excess insulin in the blood, fat reserves will form despite all our efforts to lose weight. However, self-regulating insulin levels in the blood is life-threatening. You can provoke a hypoglycemic coma - then the doctor will not have time to come to the rescue.
Low-carbohydrate diets can reduce insulin levels: it is released into the blood when carbohydrate foods enter the body. The second reason for excess insulin in the blood is the insensitivity (resistance) of body cells to it.
The following drugs will help increase the sensitivity of cells to insulin:
- Chromium chelate: regulates carbohydrate metabolism, controls glucose levels, facilitates treatment for diabetes.
- Walnut: rich in vitamin C, helps cleanse the body, restores metabolism.
- Alfalfa: reduces hunger, suppresses appetite, helps control weight, stabilizes sugar levels.
- Loklo: dietary fiber, serves as a means of cleansing the intestines, reduces cholesterol levels, increases the effectiveness of the treatment of diabetes and atherosclerosis.
