How to overcome the plateau effect on weight loss

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

The plateau effect is the moment when people who are losing weight become frustrated and realize that all efforts are useless and no longer bring results. How to overcome weight loss stasis and move on?

When the plateau effect occurs

Nutritionists and people who are losing weight say that 2 weeks after changing their lifestyle, they observed a plateau effect. The physiology of each organism is different, respectively, the effect of a plateau during weight loss may appear at the beginning or at the end of the path.

There are also situations when the process of losing weight took 3-4 months, and now a person is at the finish line, but the arrows of the scales seem to have frozen at one digit. Thus, the weight can get up at any time, the main thing is to accept it, and not give up, since this problem does not concern one person.

Approximately 60% of losing weight people experience this. There is a way out - experts have developed special programs to leave the plateau effect.

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What contributes to the appearance of a plateau effect in weight loss

From the point of view of medicine, this is a psychological problem, but it is important to understand that any organism fails under certain conditions. Let's consider the most common reasons that affect the appearance of a plateau:

1. Salt abuse. A large amount of salty foods affect metabolic processes, and also retain water in the body. Therefore, the weight does not go away due to the large amount of water.
2. The water balance is disturbed. Lack of water in the body leads to stagnation of weight. If you drink the daily rate of water, then the accumulated fats will go away, besides, water improves metabolism.
3. Menstruation. During critical days, a large amount of the hormone estrogen is produced in the female body, which contributes to fluid retention.
4. Food abuse. The basic rule of any diet is to follow the menu. You need to eat more fruits, vegetables, foods rich in protein. Do not eat foods high in carbohydrates.
5. Insufficient physical activity. Weight goes away slowly if losing weight does not lead an active lifestyle. Consequently, the plateau effect appears. Sport plays an important role in losing weight, so those who do not know how to overcome the problem should take this point into account.

How to overcome stagnation and move on

Organisms are different for everyone and each person chooses for himself an effective way to deal with this problem. To get off the ground, you can use the following methods:

1. No more than once a week, you need to do boot days. The principle is to saturate the body with calories, it is enough to increase the daily rate by 25%. Do not overdo it!
2. Do fasting days once or twice a week. The menu should contain only vegetables and fruits, the total calorie intake per day is 1000-1200.
3. Change the type of load and type of training. Focus on a new fitness direction.
4. Practice outdoor sports. During warmer months, ride your bike, walk and run fast. In winter, go skiing, go on the ice or go to the pool.
5. Go to the sauna or bath. Thermal procedures help to speed up metabolism, as well as to burn calories quickly.
6. Sleep at least 7 hours a day. Scientists have proven that due to lack of sleep, the body is rapidly gaining weight.

How to get out of the plateau

Having figured out what the "plateau effect" is when losing weight, you need to know how to get the body out of this state.

Let us recall that this problem is not only physiological, but also psychological. If you want to get great results for your work, don't stop halfway.

Remember what it cost you to lose the first 5-10 kg. Your task is to move on. Shake up your body and get rid of routine problems that can also lead to a "plateau":

1. How to overcome stagnation (plateau effect) while losing weight and what not to do in this condition:
2. Do not exhaust your body with rigid diets. If, in order to lose weight, reduce the daily calorie intake daily, then you can cause colossal harm to health, it is unlikely that with this approach it will be possible to get rid of weight.
3. Be less nervous and angry. Depression, stressful situations and bad moods provoke the desire to eat "tight". In this case, weight loss is out of the question.
4. Think of the plateau effect as another separate stage in weight loss, because your body will remember the "new" weight. Do not chase transcendental plumb lines; in the fight against excess weight, the main thing is patience and stability. Gradually and slowly, you will come to your goal.

Endocrinologist advice

Experts are sure that this phenomenon has a direct connection with the hormonal balance of the body. This opinion emerged as a result of studies that showed that the plateau effect is associated with metabolic processes and disruption of the thyroid gland. In this case, make sure that the diet contains foods rich in iodine.

As you can see, the plateau effect is not considered a negative process and is not harmful to health. In case of loss of motivation, use the above methods.