At the beginning of a new diet, it is very common to see a quick drop in weight. After the initial loss, the process of losing weight becomes much slower. The progress may eventually decline to a stop, which is considered a plateau. There are many possible reasons that the scale stopped moving, however, there are 3 fundamental strategies for breaking through the plateau
Incorporating or Increasing Exercise
Introducing a new exercise program or adjusting a current plan is a great way to break through a plateau. When people begin to lose weight their basal metabolic rate starts to slow down which may cause a halt in weight-loss. By working out or increasing the intensity of a workout one can overcome a slower metabolism and continue to lose weight
Using a Food Journal
Tracking food habits is a great way to help boost weight loss efforts during a plateau. The reason for this is because it creates accountability and self-awareness in the individual. The journal helps to discover a person’s relationship with food and how it can be changed for the better.
Reducing Carbohydrate Intake
Reduce the number of carbohydrates to 50g or less per day. This allows the body to deplete all of its stored carbs (glucose) and glycogen reserves. Once the glucose levels are low the body prioritizes fat for energy and starts breaking it down. Entering ketosis will help shed off those stubborn pounds during a weight-loss plateau.