1. Efficiency: What happens to your body when you start losing weight and getting into a routine that makes your body shrug it off like its nothing? What happens is that your body is working more efficiently and you will need to adjust your body to do more working out and using more energy than the energy that you get from your food. When you use the energy of the body, your body will start to make more because all of the energy was expended.
2. Nutrition: Increases in protein and fiber need to happen more often than not because protein and fiber will keep you satiated and will keep you feeling full for longer amounts of time. If you're wanting to lose weight, then you need to increase your muscle mass. Muscle is what burns your extra fat. This is why you see these really obese people working out and suddenly they shed huge amounts of weight. Supplementing with protein shakes and doing weightlifting or HIIT (High Intensity Interval Training) is how to kick your body into using more fat for energy and busting the weight loss plateau.
3. Hydration: Believe it or not, your body will hold onto more water and suck up as much as it can handle if you are depriving yourself of water and are not hydrating like you should be. Hydration will help your body let go of water weight and shed a lot of extra weight that you didn't know that you had to shed. If your body is 75% water, then guess how much water it takes to continually keep your body running at peak performance. A LOT! Drink enough water and it will boost your energy as well.
4. Calories: You wouldn't believe how many calories the average obese person drinks in a day from sugary coffee, soda, teas and alcohol. The average obese person drinks 450-900+ calories per day and you could cut these to almost under 100 if you drink flavored sparkling waters like Waterloo or Bubly because they still give you the same fizz without the sugary calories. I love San Pelegrino with some lemon in it as it keeps my kidney stones from forming new ones while breaking down the ones that are already there. The average obese person eats 2,500-4,500 calories per day. If it takes a caloric deficit of 3,500 calories in order to burn 1 pound of fat, then you must find ways of cutting calories in order to safely lose 1-3 pounds of fat per week.
5. Cheat: Having a cheat day to eat and drink a couple of foods and drinks that you normally wouldn't drink or eat on your diet can help with busting the weight loss plateau because it helps your body enjoy good hormones from rewarding yourself for being on your diet. Remember to keep a hold on the cheat day so that it doesn't spiral into an out-of-control binging day. I have experienced that I have the will and power to keep going in my diet if I give myself a cheat day every other week to break up the monotony.
Implementing these secrets to busting the weight loss plateau will have you plunging right back into your weight loss and diet with greater passion and fervor. I have hit so many plateaus in my weight loss journey over the years and its generally a good thing that you have hit a plateau. It means that your body has adapted enough to the current conditions and minor adjustments get you back on track. Please share this with a friend or family member that you know needs help busting the weight loss plateau!
DISCLAIMER: The writer of this blog post is not liable or responsible for the reader and what they do with the information that is written in this blog post. Do your own research and consult your doctor before changing your lifestyle in big ways. I am not a doctor, but I speak on behalf of my own life and what has worked for me.
~Obesity Overload
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