Weight loss techniques to push through weight loss plateaus

Weight loss, though a very long and difficult journey, pays off. When your progress stalls, it’s a signal that your body has adapted to your current routine and some tweaking is required. Here are some effective techniques to overcome these plateaus and achieve your goals.

1. Revise Your Caloric Intake: As you lose weight, your body requires fewer calories for maintenance. Reassess your caloric needs and adjust your intake accordingly. Consider tracking your food and drink consumption to ensure you’re not inadvertently consuming more calories than you realize.

2. Diversify Your Exercise Routine: Sticking to the same workout can cause your body to adapt, leading to diminished results. Introduce new forms of exercise, such as high-intensity interval training (HIIT), low-intensity interval training (LIIT), strength training, extension bands, or different cardio activities. Swimming or aqua-exercises also help massively to burn those stubborn calories, it also avoids any injury to the joints that may be caused due to walking or running on hard surfaces. Variety not only challenges different muscle groups but also boosts your metabolism. However, before trying any new exercises or routines please consult your physiotherapist to avoid any major injuries.

3. Boost Exercise Intensity: According to Dr. Aijaaz Ashai, celebrity physio and fitness consultant, chairman, IAP West Zone for Innovation Committee, “To overcome plateaus, gradually ramp up the intensity of your workouts. Increase the weights you’re lifting, add extra intervals to your cardio routines, or use advanced techniques like supersets. This approach helps to spark muscle growth and ramp up calorie burn.”



4. Use Active Rest: Instead of taking complete breaks during workouts, incorporate active rest periods. Engage in light exercises or stretching between sets to keep your heart rate elevated, which can enhance calorie expenditure and overall workout effectiveness.

5. Assess Stress and Sleep: Elevated stress and poor sleep can impede weight loss progress. Strive for 7-9 hours of quality sleep each night and manage stress through relaxation techniques like meditation, yoga, or deep breathing. These practices are vital for maintaining a balanced metabolism and appetite regulation.


6. Maintain Hydration: Staying well-hydrated is crucial for effective metabolic function and appetite control. Drink plenty of water throughout the day to support your metabolism and help prevent issues like water retention and bloating.

At the end of the day, one should remember their end goals and strive towards them no matter how demotivating hitting a block in their routine may be. Maintain discipline and everything becomes easier.

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