A period of plateau, when you don't want to lose more weight

The body weight figure had decreased a lot, but suddenly it became heavy stuck and hard to come down again? Indeed, the hope of having a balanced weight by means of diet and exercise is not necessarily smooth sailing. Maybe you are having a bad period. What is the pastime and how to get past it?

Is that plateau period?

Plateaus is a condition in which your weight does not drop again at a certain time, even though you have been eating healthy foods and exercising.

In fact, this can be said to be normal. Many people who are dieting or trying to lose weight experience this. Even though you have tried hard with diet or exercise as vigorously as possible, the reality is that there are still many frustrations in this plateaus.

The cause of a plateau period

It feels great when the first few weeks of dieting and exercise, body weight starts to appear to shrink. This may be due to the reduction in calories used to get the energy needed. Then the body releases glycogen, a type of carbohydrate that is stored in the muscles and liver of the body to be burned for energy.

This glycogen is also partly made from water from the body. So not infrequently, the body will experience weight loss which mostly reduces body water, but unfortunately this is temporary.

In addition, during this pletau period you will lose muscle mass and fat. Muscle functions to help maintain the rate of calorie burning (metabolism). So when you lose weight, your metabolism slows down too. Your slower metabolism will slow your weight loss even if you are consuming the same number of calories to help you lose weight.

To get through this plateau, you need to increase your physical activity or reduce the calories you eat. Using the same exercise or diet before plateaus can be useful for reducing your weight, but it will not result in a large number of weight loss.

How to deal with plateaus so you can still lose weight

Rest your body and keep your calorie intake

Most people think, the more often you diet and exercise, the easier it will be to lose weight. Even more so for people who are on a diet and want to build muscle. However, the fact is that your muscles develop when you are resting.

Take 3-7 days of rest after you have worked hard for 8 to 10 weeks to refresh your body back. Don't forget to keep your food calorie intake stable and not excessive.

Change the number and style of exercise

To get through this plateau period, you are required to make your body continue to adapt to each diet and exercise plan. For example, when you are dieting and doing weight lifting to lose weight and build muscle, you can change the number of reps depending on your type and level of exercise. For simplicity's sake, if you are accustomed to doing 4 sets of 10 reps then change for example by becoming 4 sets of 12 reps or 3 sets of 8 reps lifting weights.

One of the reasons why you stop losing weight is because your body is accustomed to the type of exercise you do regularly. That is why you are required to be more creative in making new sets or types of movements in your training patterns to avoid boredom in the muscles and body. For example, if you are used to doing push up, You can replace it with back up or pull up.

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