When dieting, you often come across a "plateau" where your weight doesn't seem to be coming off. This can be very stressful, but it's actually proof that your body is responding normally. To overcome this plateau, it's important to reevaluate your diet, exercise, and mindset. In this article, we'll explain in detail the causes of plateaus, checkpoints, and effective ways to deal with them.
Important points
- A plateau is a sign that your body is responding normally
- It is important to review your nutritional balance
- Trick your brain with cheat days
- Don’t panic if you’re not losing weight
- Vary the type of exercise to stimulate
Understand the causes of diet plateaus
Dieting is never a straight line. Even if you continue dieting and exercising, at some point you may hit a plateau where your weight loss becomes more difficult. Here we will explain in detail the three factors that affect this plateau.
The effects of homeostasis
To ensure safety, the body activates a defense mechanism when it runs out of energy. This is called homeostasis, and it helps prevent weight loss when there is a calorie deficiency. When homeostasis kicks in,
- Your body tries to conserve energy even when your energy intake is low
- Increases nutrient absorption in the body
- Makes it difficult to lose weight
The key to a healthy diet is to pay attention to the signs your body is giving you.
These bodily reactions also contribute to maintaining the health of the entire body, and in some casesHealthy habitsIt can also be useful as a.
Decreased basal metabolism
If you continue to restrict your diet too much, your body may lose muscle mass. This will result in a decrease in your basal metabolism, which is the basis of energy consumption, and the number of calories you can burn with a little exercise will decrease. This will result in:
- It becomes harder to feel the effects of exercise
- Easier to maintain weight even with small meals
- Dieting can cause problems
In order to continue without straining yourself, you need to manage your diet in a way that also takes into account maintaining your basal metabolic rate.
Changes in hormone balance
Hormonal fluctuations are a major cause of weight loss, especially in women. When hormone balance changes around the time of menstruation or with age,
- May increase appetite
- Water retention in the body is likely
- Temporary slowdown in metabolism
These changes can result in your weight not changing much even if you continue to live your normal life.
| Cause | Main impacts |
|---|---|
| ホメオスタシス | Weight loss slows in energy saving mode |
| Decreased basal metabolism | Decreasing calorie consumption due to loss of muscle mass |
| Hormonal changes | Increased appetite and water retention leading to weight stagnation |
Understanding these factors can give you hints for reviewing your diet plan. Pay attention to the changes in your daily diet and try to build a healthy body without overdoing it.
Checkpoints for determining when you're plateauing
It is very important to correctly assess changes in your body while dieting. Observing your weight, body temperature, body fat percentage, etc. will help you understand your body's condition. Here we will explain the specific points you should check.
Monitor weight changes
Weight fluctuates slightly from day to day. Therefore, it is important to check your weight over a period of about two weeks, rather than on a daily basis. For example, your weight may show the following patterns:
| period | Weight change (example) |
|---|---|
| 1 weeks | ±0.5kg |
| 2 weeks | ±1kg |
Weight changes often occur slowly, so it's important to continue recording without rushing.
Instead of weighing yourself every day, try these tips:
- Take the test at the same time every morning
- Check not only your weight but also your fluid intake and diet
- Focus on long-term change
Check for changes in body temperature
A drop in body temperature can also be a sign that your body is hitting a plateau. If your body temperature is 0.2°C or more lower than usual, your metabolism may be starting to slow down.
The main points to remember here are:
- Check your temperature at the same time every morning
- When viewed over the long term, subtle changes are hard to miss.
- Consider the effects of diet and exercise
Your body temperature is a silent signal from within your body. By measuring it every day and becoming aware of subtle fluctuations, you can get a clearer picture of your body's condition.
Measuring body fat percentage
Checking your body fat percentage is also an effective way to understand changes in your body. By looking at not only your weight but also the amount of fat you have, you can see whether you are continuing a healthy diet.
It is a good idea to take the following points into consideration when making measurements:
- Measure under the same conditions: match clothing and time
- See changes over the course of a week or month
- Don't get too excited or upset just by looking at the numbers, look at the overall trend
In this way, by checking your weight, body temperature, and body fat percentage in a balanced way, it becomes easier to make the right judgments about when you are reaching a plateau. Noticing the overall change will also motivate you to continue your diet without forcing yourself.
Diet tips to overcome a plateau
When you continue dieting, your body may get used to it and you may reach a plateau. Here are some suggestions for how to overcome the plateau by changing your diet. By trying them all out, you will surely find a method that suits you.
Reassessing nutritional balance
First, check to see if your daily nutrition is unbalanced. One of the reasons people tend to reach a plateau is that they are lacking in the nutrients their body needs. The table below shows general recommendations, but it is important to adjust them according to your physical condition and lifestyle.
| Nutrients | Recommended serving size (g) | Effect |
|---|---|---|
| protein | 50-70 | Preventing muscle loss |
| carbohydrate | 100-150 | Energy replenishment |
| Lipid | 20-30 | Hormonal balance |
We also recommend that you keep a record and review your eating habits regularly. Small changes may change the way you take in nutrients and improve your health. For example, try using a simple food management tool to organize your meals.
A healthy body starts with a balanced diet.
Utilizing cheat days
Sometimes it's necessary to take a day off and enjoy what you like. If you incorporate a cheat day well, it will refresh your mind and body and have a positive effect on your overall diet. Here are some points to keep in mind when incorporating a cheat day:
- Once or twice a week on a set day
- Maintain a diet high in carbohydrates and avoid excessive intake.
- After your cheat day, return to your normal diet
This method also reduces stress on the body and helps reset it for the next feeding cycle.
Adjusting food intake
When you reach a plateau, you need to not only eat less, but also reconsider the amount of food you eat. Be careful not to cut calories too drastically, as this can put your body into a state of starvation and be counterproductive. The following list provides some tips for effectively adjusting your food intake.
- Calculate your daily calorie needs and keep them within a reasonable range
- Eat a small salad or soup before a meal to help feel fuller
- Chewing thoroughly helps digestion and suppresses appetite.
By following these tips, your body will naturally burn extra calories without feeling malnourished.
Overall, the key to overcoming a plateau in your diet is to review your diet and reset yourself from time to time. It's important to take your time and go at your own pace, not rushing, and to notice any changes in your physical condition as you go.
Overcoming a plateau with training innovations
When you reach a plateau, your body may become accustomed to the same old training and you may not see results. Here, we will explain how to change up the type of exercise, how to build muscle mass, and how to incorporate aerobic exercise into your routine.
Vary the type of exercise you do
If you continue doing the same exercise, your body will tend to get used to the stimulus. By challenging yourself with a new exercise, the load on your muscles will change and you can expect changes. For example,
- Introducing a new menu
- Incorporate interval training
- Fine-tune your resistance and pace
New stimuli promote muscle growth. Also, trying a new exercise method can help you vary your usual routine.
Changing up your training is a good opportunity to refresh your mind and body, so don't hesitate to give it a try and see how your body responds.
to the point of no return
Muscle is an important factor in increasing your metabolism. Focusing on strength training will help you burn more body fat and break through a plateau. Try these tips:
- Heavy-duty weight training
- Allowing for proper rest and recovery time
- Protein-focused nutritional supplementation
After each training session, it is important to carefully check your physical condition and adjust the load within a reasonable range.
Incorporating aerobic exercise
Aerobic exercise helps burn calories and reduces body fat. It is recommended to start with exercises that are easy to incorporate into your daily life, such as walking, jogging, and cycling. Also, here are some examples:
| Sports | Recommended time/session |
|---|---|
| jogging | 30 minutes |
| Cycling | 40 minutes |
| Walking | 60 minutes |
In this way, adjusting the time and intensity for each type of exercise can help you break through a plateau.
Overall, finding an exercise plan that works for you is the key to success. It's important to vary your daily training and stick to what you can comfortably do.
Staying motivated through psychological approaches
When you hit a plateau in your diet, it can be hard on your mind as well as your body, and it can be hard on your motivation. Here, we'll explain how to get back on track and keep going.
The Importance of Stress Management
Stress has a big impact on the effectiveness of your diet. Try the following ways to reduce stress in your daily life:
- Getting enough sleep
- Incorporate light exercise and walking
- Relax with deep breathing and meditation
The mind and body are one. It's important to listen to how you feel and figure out what's causing you stress.
Small everyday efforts will lead to big changes in the future. Don't be afraid of failure, just keep doing what you can now.
Reviewing goal setting
If your goals are too high or unrealistic, it will be difficult to feel a sense of accomplishment. Here are some reasons why you may need to re-set your goals and some concrete examples.
- Look back at your past self and change your goals to something you can continue without straining yourself.
- Divide your goals into short-term and mid-term goals and build up a sense of accomplishment
- Regularly review your progress and adjust if necessary
The table below shows an example of the old and revised targets.
| Item | Old Target | New Goals |
|---|---|---|
| Weight loss rate | Lose 0.5kg per week | Lose 0.3kg per week |
| Number of meals | Fixed 3 meals | 1 meals a day + snacks |
| Exercise time | 30 minutes/day | 20 minutes/day & walk |
By setting achievable goals in this way, success becomes a source of motivation.
ask for help
It's easy to bear it all on your own, but getting help from others can greatly reduce the mental burden.
- Talk to close family and friends
- Exchange information with others who share the same goals
- Get professional advice
For example,Countermeasures for stagnation periodThe information on this website may provide you with perspectives that you would not be able to see on your own. It is important to continue at a comfortable pace with the support of those around you.
What to avoid during a plateau
When you hit a plateau during your diet, your body responds by trying to regain balance. Taking excessive action can upset that balance and prolong the process. Here are three specific actions to avoid:
Excessive dietary restrictions
Strict dietary restrictions that ignore the nutrients your body needs can significantly slow down your metabolism.Excessive food restrictions are the enemy of dieting.
- Poor health due to nutritional deficiencies
- Your body will recognize that you are in a state of starvation and will reduce your energy consumption.
- Increased risk of health problems
Also correctDietary ManagementIt is important to adopt a balanced nutritional approach that is natural to your diet, as this is the key to overcoming a plateau.
Rushing to change your diet
When you hit a plateau, it's tempting to immediately change your entire diet plan, but every time you make an adjustment, your body gets confused and your results can be diminished.
- New methods require trial and error
- The effect is difficult to see because it does not take hold in a short period of time.
- There is a risk of upsetting your body further before it can get back into rhythm.
The better option would be to carefully review your current methods and make small adjustments.
Neglecting exercise
Exercise is essential for maintaining your metabolism and muscle mass, so if you stop exercising completely because you've hit a plateau, your body will actually slow down.
- Loss of muscle mass leads to a decrease in basal metabolism
- Regular exercise regulates the body's rhythm
- Exercise can also have a psychologically refreshing effect.
Regular light exercise can help keep your overall body in shape and help you overcome a plateau.
| Behavior Category | avoid action | Recommended Actions |
|---|---|---|
| Meal management | Excessive dietary restrictions | Reviewing nutritional balance and introducing dietary management methods |
| Diet Strategies | Rushing to change your diet | From maintaining the status quo to making incremental adjustments |
| motion | Complete cessation of movement | Continue regular light exercise |
A plateau isn't necessarily a bad thing. I believe that if you take the time to calmly accept your body and make small improvements, you will eventually be able to make progress.
Weight change after overcoming the plateau
Why weight loss occurs suddenly
Once you get through a plateau in your diet, your body may begin to change suddenly.Once you break through the plateau, your body resets and begins to react in a way that rapidly burns excess fat. There are several factors behind this. For example:
- Your basal metabolic rate will temporarily increase as your body moves out of its energy-saving mode.
- By reviewing your hormone balance, you can improve the efficiency of burning fat.
- With a balanced diet and exercise, your body's metabolism becomes active again.
The combination of these changes results in rapid weight loss.
How your body responds after a plateau
After you pass the plateau, your body will react in various ways. The following changes can be seen numerically:
| Item | Message | Changing trends |
|---|---|---|
| Weight | May stagnate and then suddenly decline | Decrease |
| body fat percentage | Improved muscle mass balance | improvement |
| Basal metabolism | May increase as the body resets | rise |
The body's reactions include:
- You may feel a temporary increase in hunger as your body seeks to replenish your energy intake.
- Fluctuations in vitality and body temperature will become evident.
- In some cases, it may even improve your sleep quality.
Sharing success stories
Many people have seen tangible results after overcoming a plateau. Here are some common points they all share:
- I keep detailed records of my weight and food intake every day to monitor any changes.
- Maintaining a proper nutritional balance and incorporating regular exercise.
- She values the rhythm of the mind and body and also pays attention to stress management.
Even if you hit a plateau, it's important not to give up. I believe that noticing small changes and continuing on is the shortcut to success.
Summary
Everyone hits a plateau while dieting. You may feel anxious if you don't lose weight, but this is also proof that your body is responding normally. In order to get through the plateau, it is important to take your time and re-evaluate your diet and exercise. In particular, eating a nutritionally balanced diet and occasionally having cheat days can help get your body moving again. After the plateau, you may lose weight all at once, so don't give up. Dieting is a long journey, but if you do it the right way, you will definitely see results.
FAQ
When does the plateau start?
The plateau usually occurs about a month after starting a diet.
How long will the stagnation last?
The length of the plateau period varies from person to person, but generally it can last anywhere from 14 to 60 days.
What diet can help you overcome a plateau?
It is effective to review your nutritional balance and incorporate a cheat day.
How should I exercise?
It is important to vary the type of exercise you do and do training to build muscle mass.
What actions should you avoid during a plateau?
Avoid excessive food restrictions or hasty changes to your diet.
What happens to my weight after I get through the plateau?
Once you hit a plateau, you often experience a sudden drop in weight.