You started well, obviously the pounds flew off, but for some time now, you have stagnated. No more lost. This is frustrating. However, there are solutions to combat this weight loss. We’ll bring them to you… on a platter!
What is a weight loss plateau?
Of course, losing weight is a negative signal for our body, which translates into a risk of nutritional deficiency. Weight loss can be a signal that something is wrong. Plus, you can do more feeling hungry, a message sent to your stomach and your brain to encourage you to eat more. But other factors can also prevent greater weight loss: an intestinal imbalance due to a change in diet, hormonal imbalances, inflammation, deficiencies… How do you know if you are going through this period? ? First, make sure your weight loss goal is realistic. If so, but your weight stops short of reaching it, then you may have reached one plains. You may also experience mood disorders (nervousness, impatience), loss of energy, lack of sleep, or even bloating or intestinal pain. Not at all pleasant, this is the stage to go through to lose those last kilos that are bothering you. However this is where most of us stop. What are the tricks to pass this course?
Keep a food diary
Losing weight at first is easy. We reduce the number of calories consumed, we increase energy expenditure by burning calories when we practice physical activity, we change our eating habits … A mess that allows us to lose Gain weight fast! After a while, intoxicated by the overwhelming success, the old habits returned. Keeping a food diary can be a good idea. A kind of Jiminy cricket that whispers in your ear that you crack… The diary allows you to see if you lack fiber, protein or if your diet is a little unbalanced. Finally, pay attention to hidden fats. Nuts, honey, granola… all “healthy” foods but not always light. Writing them down will allow them to be counted.
Eat more protein and vegetables
the fruits and vegetables BRINGING fibers, essential for regulating intestinal transit. Fruits, unlike vegetables, also contain sugar and therefore should be eaten in moderation. On the other hand, you can eat vegetables in large amounts for a small intake of calories. This is the ideal calculation to fill the empty stomach without taking a gram! Fibers bring a feeling of satiety, trap fats and thus help to evacuate them and also help to regulate blood sugar. When replacing vegetables, be aware that legumes (lentils, broad beans, beans) and whole grains are also rich in them.
the protein (animal or vegetable) has an effect satiating. So they are essential in a diet. Choose legumes, soybeans, white meat and fish and limit your intake of red meat and cold cuts as much as possible. Proteins yes, but not anything!
We often confuse hunger and thirst. Especially if you are following a diet that is different from your usual one. If you feel the urge to eat, you can try to satisfy it by drinking water. In addition, weight gain can be caused by an event of Stay hydrated and drinking enough will solve it. drink 1.5 liters of water per day is the recommended minimum. You can drink up to 2 liters.
Add probiotics to your diet
Changing your diet, even if it means adopting healthier habits, has no consequences for the intestinal flora. So a little cleaning can help you feel better. In fact, the stomach, the intestine and the brain are connected. A bacterial imbalance (we’re talking about good bacteria of course) can cause food cravings. Probiotics help feed these bacteria and rebuild a healthy, balanced gut microbiome. In terms of food, we recommend the fermented preparations such as kimchi, kombucha, miso, sauerkraut, sourdough bread, and tempeh. Some yogurts are also high in probiotics. If you’re not tempted, probiotics are also available in capsules. Talk to your doctor or pharmacist.
Change your physical activity
Physical activity is absolutely necessary to convert fat mass into muscle mass, to increase energy expenditure and therefore to increase the amount of weight lost. However, be careful, muscle weighs more than fat, so you’ll be surprised to feel thinner (in pants, for example) without actually losing weight. To optimize your efforts, you need to be different! It’s not the intensity of the exercises that matters, but the regularities. Also, it’s better to reduce the effort and stick with it than to set the bar too high and lower your arms. Exercise at least 2h30 per week of moderate intensity more advanced training 2 days a week is enough. You can choose swimming, cycling, a fitness class… or more: different ! In fact, on the one hand the body tends to get used to repeated exercises and its effect is no longer visible, on the other hand, different activities complement each other. For example, cardio helps you lose weight, strength training helps build muscle mass. To easily reach 2h30 activity per week, also active in day : walk the stairs, walk the dog, walk the town. Movement doesn’t have to equate to high intensity sport!
In addition to daily stress, the fact that your weight is gradually worrying you. A little tired, nothing to bother you. We breathe and relax. Why? Because stress causes the release of a hormone: cortisol. And this Cortisol is very heavy ! Prolonged exposure leads to storage of belly fat, sugar, loss of muscle mass, an appetite for fat and sweets… in short, nothing happens! A warm bath, a good book, a little time for yourself … You know it, you have reached a long weight loss that is difficult to overcome, but you will get there thanks to all our tips and your morals.
Get enough sleep
Because the sleep is important, it should not be neglected. Scientific studies tend to show that lack of sleep may be linked to excess body fat. So it’s a shame to waste all your efforts by sleeping only 3 hours a night! In addition to the time spent sleeping (8 hours of sleep would be ideal), the conditions for this restoration are important:
- Do not overheat the room (between 16 and 18 ° C is enough for sleep).
- Sleep in a dark room.
- Do not fall asleep after spending time on a screen (television, phone, tablet, etc.) or use an anti-blue light screen if it is not possible otherwise.
You now have all the keys to exceed this famous scale number that does not want to move!