Close your eyes, take a deep breath, go down memory lane, and try to think of your first day at work. Can you remember your enthusiasm and zeal to conquer the world back then? Now, compare that feeling to how you feel about the same job now. Perhaps, the monotony of doing desk work has made you disinterested and stagnated your progress, hasn’t it?
Well, we hate to break this to you, but your body is as receptive to monotony as your mind. Yes, days and months of eating clean and working out might stagnate your weight-loss game and stop giving you the desired results after some time.
Validating your concerns, Kamal Mujtaba, national head and boxing coach at Cult Fitness Centre, says, “It generally comes as a surprise! You don’t see a difference on the measuring scale even though you are working towards it.”
Sounds relatable? Congratulations! You’ve hit a weight-loss plateau
Sadly, the hope of losing weight could seem bleak at this point because despite your best efforts, the weighing scale might not show any changes. However, understanding the possible reasons for a weight-loss plateau can help you come up with solutions to overcome it. Take a look:
Plus, you don’t need to be a genius to understand the obvious fact that controlling portion sizes of the food you eat can help you cut down the calories and enter this calorie deficit. So, if you’re thinking that just because you’ve chosen boiled eggs instead of butter chicken, you can go overboard with the consumption of eggs, you’re only really fooling yourself.
Solution: Well, you’ve got to control the portions of WHATEVER it is that you’re eating. Also, keeping a track of your calorie intake via health apps that are easily available for download on smartphones is the best way to go about it.
Solution: “Understand your regime and eat fewer calories than you burn or burn more calories than you eat,” suggests Vicky Tulli, fitness expert at Get Fit Studio in Delhi. Long story short, you’ve got to reduce your calorie intake, but remember not to compromise on nutrition. So, eat healthy, but limit the quantity.
Solution: How about fulfilling the dietary requirements of your body and upping your workout game a tad bit to burn those calories? Hell, even moving more daily helps. “Take the stairs instead of the escalator and go walking to the market instead of taking the car,” Tulli recommends.
Solution: No points for guessing, you’ve got to maintain a safe calorie deficit. Plus, your protein, fruit, and veggie intake should be high to avoid any nutritional deficiencies. Relying on multivitamins could help, but do consult your doctor first.
Solution: A research conducted at the California State University in Chico, USA suggests that trying workouts that challenge your body in different ways can be more beneficial. Moreover, Tulli suggests increasing your workout intensity with the help of HIIT (high intensity interval training) and including more active time in your daily routine.
Secondly, a lack of rest could also be attributed to your sleeping habits. If you are not sleeping enough, you won’t give your body a chance to repair muscles and tissues. In fact, several studies have proven that inadequate sleep can slow down your metabolism.
Solution: Working out for 45 minutes to one hour, five days a week is what is suggested by most fitness experts. Getting quality sleep is the next step to break the fitness plateau, says Tulli.
Solution: Nothing can help a case of hormonal frenzy like a healthy lifestyle that includes eating a balanced diet and exercising adequately. Of course, consulting your gynaecologist and ruling out any underlying disorders is a must.