Generally, There’re some tips that many people find helpful for breaking through weight loss plateaus. Weight loss plateaus can be frustrating, but with some adjustments, you can overcome them. The following are:
Review and Adjust Caloric Intake: As you lose weight, the body’s caloric needs may change. Recalculate your daily caloric needs and make sure you are still in a caloric deficit.
Diversify Your Workouts: If you’ve been doing the same exercise routine for a while, your body may have adapted, leading to a plateau. Introduce new exercises regime, change the intensity, or try a different type of workout to challenge your body.
Increase Physical Activity: Look for opportunities to be more active throughout the day. This could include taking the stairs, going for a walk during lunch meal, or adding short bursts of high-intensity exercise to your routine or go for hike in the nature. Climbing hills also require lots of stamina and energy for this purpose.
Consider Meal Timing: Some people find success by adjusting the timing of their meals. Experiment with different meal frequencies and timings to see what works best for your body. Pay attention to the balance of macronutrients (carbohydrates, proteins, and fats) in your diet. Adjusting the ratio of these nutrients can sometimes kickstart weight loss.
Manage Stress: High stress levels can impact your body’s ability to lose weight. Practice stress-reducing techniques such as meditation, yoga, or deep breathing exercises. That’s what I did previously when I reach plateau for 6 months, I did yoga and deep breathing to burn fat more.
Be Patient and Realistic: Weight loss plateaus are a normal part of the process. It’s important to be patient and realistic about your expectations.
Consult with a healthcare professional or a registered dietitian before making significant changes to your diet or exercise routine, especially if you have underlying health conditions.