A weight-loss plateau occurs when you no longer lose weight, while you are doing regular exercise and following healthy-eating habits. It happen virtually everybody on a diet and you reach a point where you can't seem to lose any more weight.
Actually this happens due to nutritional deficiency, like vitamin D, or a hormonal deficiency, such as testosterone or progesterone. Try these 10 tips to beat the diet plateau.
Try high-intensity interval training (HIIT)
Working out at different levels of intensity, it will increase weight loss. Do exercise at 85 percent of your maximum heart rate for about 10 minutes, and also do more weight training for about 10 minutes, and then finish with moderate cardio exercises.
HIIT is Super-efficient and also ideal workout for a busy schedule. Research shows you can achieve more progress in a mere 15 minutes of interval training done three times a day. During HIIT is very helpful to burn calories that mean you can burn more fat and calories in the 24 hours after a HIIT, so try HIIT it will be beneficial for you.
Change Exercise Routine
You should change your exercise routine and do something new, even if you change your routine once every two or four weeks, you may see better results than your regular routine unaltered. Split your workouts too, it provide much in the way of permanent metabolic effect, those temporary turbo boosts may add up to some real body composition changes.
For changing your exercise routine you should opt aerobic methods like swimming, basketball and walking that involve rapid movement of your legs and arms and burn calories quickly and walking at a brisk pace five times weekly is also very effective for weight loss.
Cut your calorie intake
Everybody needs a certain number of calories to sustain its current weight, so cut your calorie intake every day by 200, and then you will start to lose your weight. If you have reached the point where you are consuming exactly enough calories then you need to further cut calorie intake to get your weight loss moving again. For losing weight you must create a calorie deficit, it is easier and healthier to cut back your calorie intake.
For that consuming just 100 fewer calories each day is enough for losing your weight. You should also keep in mind that which kind of meal will increase calories compare to others.
Skip alcohol habit
Alcohol adds calories to your diet, and it effectively slows your metabolism and reduces your motivation to work out and diet. Alcohol and weight loss are enemies, and if you are exceeding one drink daily, you might be sabotaging your weight loss plans. Not only does alcohol contribute seven calories per gram, but it also has the effect of making you eat more during a meal, so skip your alcohol habit if you want to lose your weight. If you're at a bar or at party, have your drink with a glass of water and avoid super-sugary and calorie-packed tropical and frozen drinks. This habit will able you to reduce weight.
Drink plenty of water
If you are not drinking enough water then your body may be retaining water, adding to the numbers on the scale. Guillory recommends consuming about half your body weight in ounces of water every day if you work out a lot. For losing weight drink two cups of water before all three meals it will really help to lose weight and keep it off. According to a research drinking two 8-ounce glasses of water before breakfast, lunch, and dinner may help you lose weight. Drinking sufficient water helps your body operate efficiently, digest food properly, spread nutrients throughout your body, and eliminate waste and losing weight.
Increase your general physical activity
Instead of gym you should increase your physical activity throughout the day by walking more and using your car less, or try doing more yard work or home cleaning etc. Choose those activities that you enjoy and can do regularly into a daily routine such as taking a brisk 10 minute walk to and from the parking lot, bus stop, or subway station, and keep it interesting by trying something different. Physical activity not only reduces your weight but also it adds years to your life. So be more active than others to achieve or maintain a healthy weight and healthy life.
Skip Refined Carbs
If you are having refined carbs in your diet, get rid of them, especially before a workout. Eat meal containing low-glycemic carbs about three hours before a workout, it results more fat burned than a meal containing refined carbs. Refined carbs tend to be low in fiber and do not lead to a feeling of satiety so it can lead to over-consumption and weight gain. In contrast, healthier carb choices help fill you up on fewer calories, which helps to maintain weight. Carbs include white bread, pastries, candy, white rice and sugary beverages. Restricting your intake of these carbs brings multiple benefits to your body.
Have 4-5 Small Meals instead of 2-3 Meals a day
If you are eating three meals a day, start adding snacks in between which may reduce the portion size of the main meals. Or you may also have 4-5 small meals to reduce calories. Have small diet whole day and eat big salads and catabolic foods will help you to reduce more weight. You should not eat for about 2 or 3 hours before you sleep. Five meals is ideal and those meals size can be the size of your first and also just make sure you keep them small do the increased amount and eating about 1500 calories a day to lose weight.
Avoid Restaurant Overeating
At restaurants, rich foods and supersized portions can be the most determined dieter. Especially if you eat out often, so at restaurant eating less as often you eat; below are some option that will be good practice of control: Order a skinless chicken breast instead of chicken with skin. Enjoy 12 oz of steamed rice as an alternative to fried rice. Substitute a fat-free beef hot dog for a regular beef hot dog. Choose a slice of thin crust pizza over thick crust pizza. Choose sandwich with1.5 oz. of deli turkey breast instead of an equivalent of hard salami.
Eat More Fruits and Vegetables
Eat lots of low-calorie and high-volume fruits and vegetables than other foods that are higher in fat and calories. Move the meat off the center of your plate and go for vegetables. Or you may start lunch or dinner with a vegetable salad or bowl of broth-based soup.
You should start your meal with salad and eat less during the rest of the meal, by eating salad with your meal you will eat less calories in your meal. This also helps to reduce calories and weight. Eat fruits like oranges, grapefruit, strawberries, bananas, and grapes because they're loaded with vitamins and antioxidants, and they make great healthy and keeps you feeling satisfied longer and cut calories.