What to Do When You‘re at a Weight Loss Plateau?

What to Do When You‘re at a Weight Loss Plateau?

What is a Plateau?

1. You have been in a fat loss phase for over a month
2. Despite controlling your diet and exercising, your weight isn’t changing much
3. Your body fat percentage and weight haven’t changed for at least two weeks
4. Eating less doesn’t make you lose weight, but eating more causes weight gain

Why Does a Plateau Happen?

1. Metabolism slows down
2. Your body hasn’t adapted to your current diet and exercise routine
3. You haven’t strictly controlled your diet

How to Break Through a Plateau

Method 1: Have a Cheat Meal

Have one cheat meal per week. It helps you lose fat better because, during a fat loss phase, your body adapts to your diet and lowers metabolism. A cheat meal helps reset your metabolism.

Method 2: Take a Few Days Off

The purpose of resting is to relax your body and mind. Don’t worry about not losing weight.

These days, do things you’ve wanted to do but didn’t dare, eat foods you’ve been avoiding, and then get back to your training with a relaxed mindset.

Method 3: Light Intermittent Fasting

Limit your calorie intake to 500 kcal per day.

Focus on high-protein foods and choose foods you like to feel full and satisfied.

Drink water if you feel hungry.

Method 4: Eat High-Quality Carbs All Day

Breakfast: One corn
Lunch: 1-2 ears of corn
Dinner: One corn

Note: The diet must be simple. Apart from corn, you can’t eat any other foods that day. Drink about 2500 ml of water and one cup of black coffee.

Method 5: Eat Protein All Day

Breakfast: One cup of milk and one boiled egg (you can eat more egg whites)
Lunch: Beef or skinless chicken thigh or deep-sea fish (around 150g of protein)
Dinner: Similar to lunch but with a smaller portion

Note: The diet must be simple. Follow this for one day only.