Weight Loss Plateau: Methods to Kickstart Your Metabolism
‘I’m eating and moving right, so why haven’t I smashed through this plateau?’ How many times have you said this — or thought it? If you’ve been successful at your weight loss efforts to date, you’re almost certainly familiar with the concept of stalling. You’ve been cruising along, but for whatever reason, you’ve run smack into the brick wall: The dreaded Weight Loss Plateau! And you’re miffed! Can anything be done? Thankfully, there is.
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A plateau — a period during which you’ve still got some fat to lose, but it’s not happening — can be one of the most discouraging and frustrating parts of a weight-loss progress. You’ve figured out your diet, you’ve worked on your exercise habits, you feel like you have a handle on things, and suddenly, your otherwise-cooperative body has decided to stop playing ball. It happens to almost everyone, and it’s very much a solvable problem. So, how do you reboot your metabolism, and get things moving again?
Understanding Your Metabolism
So, before we get to the solutions, let’s make sure you understand what is actually happening inside your body. Think of your metabolism like a furnace — at first, when you cut calories and up the activity, it was running hot and burning very efficiently, utilising energy (fat). But in time, much like any furnace subjected to consistent use, it could begin to burn less efficiently. That’s often what happens with the dreaded slowdown or stalls in weight loss. Fortunately, I’ve learned that there are ways to help optimise how any furnace performs.
1. Mix Up Your Workouts
Your body is an adaptation wizard. Doing the same workout, week after week? Your body has already mastered how to spare energy while doing it. The fix: shake it up! Demo some new exercises. Switch to different formats so you are doing strength-training one day, cardio another, and flexibility another. Besides staving off yawn-induced quitting, you also gee up metabolism by learning to do something new.
2. Refuel and Recharge
Are you eating enough? It sounds strange, but eating too little can slow your metabolism, as your body packs up some energy stores to conserve energy in an apparent food shortage. Eat enough, so you’re fuelled to burn your metabolic rate, your body’s resting calorie requirement. Get in touch with a dietitian to find the right calorie target to set.
3. Increase Protein Intake
Protein is the stuff of muscle; moreover, it helps rev your metabolism because it takes more energy for the body to break down protein compared with fats and carbs. Increased protein intake can boost calories burned and help maintain muscle mass, which is critical for a well-functioning metabolism.
4. Get Enough Sleep
You’ve also heard that a good night’s sleep is incredibly underrated. You know lack of sleep can affect ghrelin and leptin, hormones that influence hunger: you might feel hungrier and have higher insulin resistance. It can lead to weight gain. Get 7 to 9 hours of good sleep each night to keep your metabolism in song.
5. Stay Hydrated
Water keeps your metabolic engine operating at high efficiency. Sometimes, you actually need liquid, not solid food, when you think you’re hungry, and, when you drink enough water, your energy-processing engines are fully lubricated and will run smoother.
Facing the Plateau Head-On
After a while, it’s normal to start feeling depressed about the lack of progress. But think of this plateau as a sign that something needs to be readjusted. With these tactics, you’re not just wishing things would be different — you’re actually changing how your body runs.
Ready to Break Through?
Armed now with these tools, you are ready to leap over any metabolic obstacle in your way. Remember, overcoming a plateau is not about working harder, but working smarter. Cheers to getting your fat-burning system roaring again and taking the scales for another dizzying ride!
