Make these changes to slide off the weight loss plateau

Have you been in a place when you have been hitting the gym twice a day, faithfully munching salads and superfoods, but the weighing scale refuses to inch closer to your goal weight? That place is a weight loss plateau. Study by researchers from Nassau University Medical Center has shown that only 10-20% of the individuals on a long-term weight loss journey - 24 weeks and more - are able successfully maintain their weight loss.For most people trying to lose weight, the first few kilos are easier to shed. But closer to the goal, they seemingly do everything right, without seeing any progress in their journey.
While there are many reasons behind this, experts believe the stagnation can be broken. Let’s see how:

A person hits the weight loss plateau when there is a gradual shift in the calorie requirement of the body, because of the initial weight loss. As one gets leaner, their body requires fewer calories to function and if the deficit is not adjusted accordingly, the weight gets stagnated. To get off this plateau, the calorie count needs to be adjusted with the right kind of lifestyle, diet and exercise.


It is easier to lose weight in the beginning because the body gets shocked while moving from sedentary to active lifestyle. But after a while, muscles start adapting to that regime and the body gets used to the same movements, leading towards a plateau situation
A calorie deficit diet that worked out initially may not work anymore. Following an extremely restrictive diet may also land a person on the weight loss plateau
An imbalance of hormones like thyroid, leptin, ghrelin and insulin may cause stagnation of weight because they regulate hunger and metabolism
Not getting enough sleep can hamper a person’s weight loss journey. Putting in more hours post-midnight can mean giving in to hunger pangs and craving, thereby upsetting the fitness cycle

How to get off the plateau?

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Keep surprising your body with change

: Having a mixed bag of exercise with weight, strength and cardio training will keep the muscles guessing your next move
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Keep moving more:

Increased movement through the day can get you off the plateau. Set alarms to remind you to add extra movements through the day – be it to fetch a glass of water or take the stairs instead of an elevator
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Make calculated changes to diet:

Diet plays a big role here. Even micronutrient deficiency or excessive calories can tip the scales against you. Keeping a track of calories consumed, as per the current weight, and burning them off adequately can help. Experts advise against restrictive diets and recommend intermittent fasting sometimes for shock value

Keeping a good mix of exercises is important, says fitness trainer Bharti

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Sleep, sleep, and sleep:

Clocking in 7-8 hours and improving circadian rhythm will show more progress than losing sleep over why the weight scale is not budging
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Keep your stress in check:

Even if one is doing everything from the above list, but are leading a stressful life, the weight loss journey will be inconsistent. Make sure to meditate and be calmer in life

-As shared by Bharti Khandelwal and Krishna Sahay, a personal fitness trainer