The dreaded plateau has arrived! Your weight reduction efforts may halt at times, regardless of how well you started.
It slows to a crawl or, worse, comes to a complete halt. If you’ve reached one of these terrible fat-loss plateaus, consider these top 10 fat-loss tips.
They’ll get your body moving again and help you figure out what’s holding you back!
Not all of these suggestions will work for everyone, so go through the article to find the ones that are right for you.
It’s possible to lose 20 pounds in the next 14 days if you’re consistent, as it was for my friend Josie, who used to weigh over 200 pounds.
She dropped 10 pounds in the first 10 days of using these strategies consistently. In the same month, I lost 32 pounds!
Let’s begin.
1. GRADUALLY REDUCE YOUR CALORIE INTAKE
Countless research has been conducted in order to determine the optimal weight reduction diet. Whether vegetarianism or carbohydrate restriction is the best way to lose weight.
In the fitness community, there are differing viewpoints.
A diet’s efficacy might differ from one individual to the next.
However, there is one rule that everyone must follow…
You lose weight if you burn more calories than you consume, and you gain weight if you eat more calories than you burn.
Gradually lowering your calorie intake is an efficient approach to losing weight without decreasing your metabolism. Reduce your calorie intake by 100 each week until you discover a diet that works for you and keeps you at a healthy weight.
2. STRENGTH TRAIN 3 TIMES A WEEK
When it comes to losing weight, too many women rely solely on cardio. While cardio is vital, neglecting strength training can stifle your development and cause plateaus.
Strength training results in the development of new muscle mass. Muscle burns more calories than fat tissue, thus adding muscle to your body improves your metabolism. Simply by gaining muscle, you may burn hundreds of additional calories every day!
Keep in mind that having greater muscle mass means you’ll burn more calories even if you’re just sitting on the sofa.
3. CHOOSE HEAVIER WEIGHTS
When it comes to strength training, the most common error women make is selecting the lightest dumbbells available. You might not be getting the results you want if your dumbbells are too light. Because you aren’t pushing your muscles enough, your growth will be restricted.
Try completing 8–10 repetitions with a 15-pound dumbbell instead of twenty shoulder presses with a 10-pound dumbbell. This is a more efficient method of muscle strengthening.
4. TARGET DIFFERENT MUSCLE GROUPS
Another typical strength-training blunder is repeating the same exercises to target the same muscles. For example, you could be doing a lot of triceps workouts but avoiding biceps activities because you don’t want to seem heavy. Alternatively, you might focus on your thighs while neglecting your calves.
It’s critical to engage all of your muscles during strength training to get the most out of it. This aids in the development of even, balanced strength and prevents certain muscles from being overworked. Additionally, change your routines from week to week to avoid your body becoming complacent in its comfort zone.
5. HIIT UP YOUR CARDIO WORKOUT
Traditional cardio (running, riding, or swimming) maintains a constant heart rate. High-intensity Interval Training, or HIIT, on the other hand, is designed to raise your heart rate for a brief period of time.
HIIT entails performing a high-intensity, heart-racing, calorie-burning workout as quickly as possible. Your heart rate will soon rise into the aerobic or anaerobic zone, where your body will burn the most calories.
In HIIT, you don’t keep a constant pace as you do in regular exercise since your heart rate surges so quickly. Instead, you alternate brief rest intervals to avoid becoming overly exhausted.
In HIIT exercises, one popular structure is to perform an exercise for 40 seconds and then rest for 20 seconds. So you’d execute burps as rapidly as you can for 40 seconds, then relax (or do some light exercise) for 20 seconds before repeating.
6. SUBSTITUTE CARBS WITH PROTEIN AND HEALTHY FATS
The three macronutrients: carbohydrates, protein, and fats, are undoubtedly familiar to you. We require the strength and health of all three.
Nonetheless, many diets contain far more carbohydrates than necessary, as well as far less protein and good fats.
Bread, tortillas, flour, potatoes (including french fries), yams, pasta, hamburger buns, sugar, oatmeal, rice, starchy vegetables, and more are all carbohydrates. These foods may be found all over the place. In fact, it’s difficult to imagine a meal that doesn’t involve some sort of carbs.
Excess carbohydrates should be eliminated from our meals and replaced with protein and healthy fats to help us lose weight. Proteins are required for the development and maintenance of muscle, and as previously stated, greater muscle equals a faster metabolism.
Healthy fats like those found in avocados, salmon, and almonds (no, french fries do not include healthy fats) are essential for optimal health.
They maintain your heart in good health and, according to studies, are even required for proper brain function.
7. DRINK MORE WATER
Drinking more water is perhaps the simplest method to lose weight. Water has a weight-loss double whammy!
To begin with, it fills you up, making you less inclined to overeat at dinner or go for a snack. According to this study, merely drinking a full glass of water before meals will help you lose 44 percent more weight.
Second, while water has no calories, your body needs calories to digest it. Research published in the Journal of Clinical Endocrinology and Metabolism revealed that consuming 500 milliliters of water burns around 24 calories. What a way to lose weight quickly!
8. REDUCE STRESS
It’s not as simple as it appears. Too many of us are always stressed. We hardly have time to breathe between job, school, and family obligations. We’re continuously stressed out by our financial situation and the need to succeed.
The negative consequences of stress on our bodies have long been known. It’s harmful to our hearts, skin, hair, and even our digestion. It might also impede or prevent us from losing weight.
If you’re stressed, you might not get as good a night’s sleep as you’d want. You’re prone to cravings as well, looking for comfort food to calm your racing heart.
We all have different approaches to dealing with stress. Whatever method you use, it is always worthwhile to devote some time to your mental health.
Try some relaxing yoga, a hike in the woods, a hard kickboxing exercise, or do what I do, scream as loudly as I can in front of the sea.
9. BE HONEST WITH YOURSELF
We are not honest with ourselves about our poor behaviors, which is one of the primary reasons why weight reduction progress slows or stops.
We keep rationalizing our choices, telling ourselves that because we snacked on tiny carrots, it’s right to have ice cream every day.
Be honest with yourself about how your behaviors are influencing your weight. A daily dish of ice cream is unlikely to be undone by tiny vegetables.
You may change your habits in a variety of ways to achieve your weight reduction objectives. To begin, limit dessert to once or twice a week; alternatively, if you’re usually desiring something sweet after dinner, make portions smaller or have single servings of chocolate on hand.