Hitting a weight loss plateau can actually be a good sign. (Photo: © Stockdisc)

Do not be able to lose more pounds after thinking that the key to losing weight is probably the most frustrating thing when you are trying to be healthier.

You always watch your caloric intake, eat healthy foods and exercise, but the number of people on the scale has remained stable for a few weeks.

You have reached a plateau. Is it afraid? Sure. But do not let this be the end of your trip.

According to some experts, reaching a weight loss plateau means that you are doing something right. Graeme Tomlinson, a personal trainer and nutrition coach, says that the leaner a person is, the harder it is to lose weight because your body needs less energy with its new weight, lower than the one you need. it was when you were heavier.

"You need to consume less energy than you have spent for fat loss to happen over time," says Tomlinson. "It's called a caloric deficit. If the calorie deficit is important, you lose more weight. If the calorie deficit is low, you lose less weight. The more we lose weight, the more metabolically we adapt to our new weight. . "

So, how can you overcome this weight loss?

Change your lifestyle

Amanda Musin, a registered and licensed dietitian at the Tampa General Hospital in Tampa, Florida, says that to continue losing weight, we must constantly improve our way of life.

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"A lighter requires fewer calories than a higher weight," says Musin. "This change in metabolism forces us to adjust our health and fitness routine to continue to lose weight."

The dietitian also suggests reassessing your lifestyle and looking more closely at what you eat.

"When you give your kids an afternoon snack, do you participate in a small handful and eat yourself? Or do you eat with friends, do you eat larger portions than the House?" Musin asks. "These habits may seem innocuous, but can quickly add up over a week, especially if your metabolism has recently dropped."

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Pick up weights

Although cardio seems to be most people looking to lose weight, do not forget to take a dumbbell here and there. Musin recommends completing your cardio exercises with strength training.

"Lean muscle loss can lower your metabolic rate and make it even harder to lose weight," she says. "Try to incorporate at least two days a week an effective exercise of loading to increase metabolic rate and boost weight loss efforts."

Stacie Clark, iFit personal trainer, says it's best to modify your workouts with a mix of cardio and weight so that your body does not get used to the same routine. When you challenge yourself, your body is forced to cross this plateau.

"Make sure you have a plan by setting up a balanced nutrition strategy and periodization of training right from the start and be prepared to modify it accordingly, if necessary," Clark adds.

Forget the crash diets

Experts suggest taking a realistic approach to weight loss and being consistent are the keys to avoiding touching a plateau. Dana Angelo White, a registered dietitian at FoodNetwork.com, explains that one of the ways to do this is to avoid friendly diets.

"Slow and steady weight loss is much more effective in the long run," says White. "It can also be helpful to maintain a challenging exercise routine, keep pushing yourself to help promote muscle building, which can help keep your metabolism going."

Tomlinson agrees: It's important not to reduce calories aggressively when trying to lose weight. Understanding that losing weight takes time and approaching it in a more practical way will facilitate adherence to a caloric deficit and will be more durable.

"Better understanding the foods you consume, it's literally giving you factual information allowing you to control your weight," said Tomlinson. "This education is infinitely superior to any miracle diet, because you already have a diet, you just need to understand it better."

Treat yourself to your favorite snacks

Do not be afraid to eat a slice of pizza or a snack on popcorn at the theater.

White suggests letting go here and there saying that when people embark on a weight loss adventure, they are trapped in depriving themselves of "indulgent" foods.

"By incorporating small treats like honey into your tea, a slice of pizza or a handful of your favorite snack, you'll be more likely to stay on track, avoid overeating and avoid any loss plateau. weight, "explains White.

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