There are two types of weight loss programs, one which works on calories in and calories out and the other which works on the principle of exercise and dieting.
There comes a time in your weight loss journey when you hit a wall where the numbers do not change despite the regime and routine. Here are ten ways you can take care of this stall and may you get over the problem in one way or the other.
Look beyond the water weight
The initial weight loss is the water weight which the body releases as soon as we start any kind of diet or exercise. So if the plateau has hit at one week time, that is the water weight. You will need to continue the routine for the next few days for results to show. It is just a waiting game of patience.
Increase protein intake
Anytime during your weight loss diet, you cannot reduce protein intake. Consuming more proteins help consume more calories. Digesting carbs is much easier and faster while protein digestion takes longer time. This also means that consuming more protein based food will help you feel full for a longer time.
Increase fiber intake
Just like protein, fiber takes longer to digest and helps you feel full. Fiber is the perfect balance for protein as far as ease of digestion goes.
Replace regular tea with green version
Green tea has powerful antioxidants which help boost immunity and help to lower the stress levels. If you have not made the switch, you can use this to help with the plateau.
Weight and resistance training
You can join a gym at any age and start with weight training. It will not straight way lead to weight loss but it helps with redistribution of weight from the waist to the muscles. This helps in overcoming the plateau.
Check your diet plan once again
Chances are that the diet plan given by your doctor needs some modification. So if all the above things have been taken care of, it is time to check back with your dietitian.
Try intermittent fasting
Intermittent fasting is neither a diet plan nor it is exercise routine. It is change in lifestyle by starting with reducing the eating window to a slot of five to ten hours. By allowing the body to fast, you get a chance to burn off all the stored fat.
Combine intermittent fasting with low carb diet
If the carb ultimately get converted to calories and then later to body fat it is a good idea to go for a low carb diet. If you have hit the wall, you can try this option to push the scales further.
Give up alcohol and tobacoo
Individually there might not be anything harmful about intoxicants, but with your weight loss journey, these two will be the greatest contributors. If you are into social drinking, give it up totally and if it is out of habit, you have to work harder over it.
Stress management
The final piece of the puzzle is stress. It is one of the major causes for weight gain. So if there is a road block anywhere on your weight loss journey, you can check if stress is working against you. Stress management techniques are personalized and you will have to work upon them on your own. Of course professional help is always a good idea.