After losing weight for a while, the weight starts to not decrease. It is a sign of “weight stagnation”.

For anyone who is determined to lose weight and sees good results at first, but suddenly the weight starts to stabilize and doesn’t decrease as expected, or what is known as “Weight Loss Plateau,” don’t worry. This is a normal thing that can happen to many people on their journey to achieving sustainable weight loss goals . Sanook will take you to understand the causes and offer solutions to get past the plateau and continue to reach your goals.

Understanding “Weight Stagnation”: The Cause of Inability to Continue Weight Loss

Stagnant weight is a sign that your body is adjusting, and it can be caused by a number of factors, even if you are still determined to lose weight and stick to your plan.

1. Metabolic Adaptation

When you start losing weight, your body tries to adjust to maintain balance. Your body uses less energy each day as your weight decreases, known as your Basal Metabolic Rate (BMR) decreases because your body mass requires less energy. Furthermore, your body may reduce its energy expenditure in non-exercise activity thermogenesis (NEAT), such as small movements in your daily life, which lowers your overall metabolism, making it harder to lose fat or lose weight .

2. Miscalculation of energy or unknowingly overeating.

Even if you intend to lose weight , it is easy to misjudge the calorie intake. Some healthy foods are high in calories, or eating too many “cheat meals” or snacking throughout the คาสิโนออนไลน์ UFABET ฝากถอนรวดเร็ว เริ่มต้นเล่นง่าย day without recording them can lead to more energy than your body needs and halt your weight loss efforts.

3. Repeated exercise and the body gets used to it.

Exercising consistently is good, but if you do the same exercise routine over and over again, your body will become accustomed to it and adapt, causing your energy expenditure during exercise to decrease, which may no longer be enough to create the “Calorie Deficit” (consuming less energy than expending) needed to lose fat or lose weight.

4. Other factors affecting weight loss

• Stress and lack of sleep: Stress can increase the hormone cortisol, which leads to fat storage, especially around the belly. And lack of sleep can disrupt the hormones that control hunger and satiety (leptin and ghrelin), making you feel more hungry.
• Consuming too much sodium: Eating foods high in sodium can cause your body to retain more water, which can make it seem like you’re not losing weight even though you’re losing fat.
• Hormonal changes: Especially in women, hormonal changes during the menstrual cycle can contribute to weight fluctuations.

Overcoming Stagnant Weight: Adapting Weight Loss Strategies for Effective Weight Loss

Now that you know the cause, it’s time to adjust your strategy to get past the plateau and continue your successful weight loss journey . Here are some guidelines you can apply:

1. Adjust your eating plan carefully: Focus on precise quality and quantity.

• Keep a detailed food log: Try to go back and record every food and drink you eat in detail to see if there are any areas where you are unknowingly over-eating.
• Slightly reduce calories: As you lose weight, your body needs less energy. Try cutting your calorie intake by about 100-200 calories per day or increasing your protein portions to help you feel fuller longer and maintain muscle mass.
• Focus on high-fiber foods: vegetables, fruits, and whole grains. These foods will help you feel full longer, reduce your appetite, and have a positive effect on your digestive system.
• Drink enough water: Drinking enough water increases your metabolism and helps reduce unnecessary food cravings.

2. Increase the intensity or change the exercise format.

• Increase the intensity: Try increasing the intensity of your workout, such as running faster, lifting heavier weights, or increasing the number of reps/sets.
• Increase the duration: If possible, try to increase the duration of each workout.
• Change up your workout routine: Try new activities that use different muscles in your body. For example, add weight training to your routine instead of just running. Or, try a yoga, dance, or swimming class to boost your metabolism in a new way.
• Consider High-Intensity Interval Training (HIIT): HIIT workouts are great for increasing your energy expenditure both during and after your workout.

3. Pay attention to other supporting factors: For sustainable weight loss

• Manage stress: Find ways to relieve stress, such as meditation, yoga, listening to music , or doing activities you enjoy.
• Get enough sleep: You should get 7-9 hours of sleep per night to allow your body’s hormones to function properly.
• Reduce sodium intake: Avoid processed foods, ready-to-eat foods, and foods that are very salty to reduce water retention in the body.
• Be patient and consistent: Weight loss is a long-term journey, and patience and consistency are key. If you don’t lose weight right away, don’t get discouraged.

Dealing with weight plateaus is a part of weight loss that requires understanding and adaptation. Once you understand the causes and apply these strategies, you will definitely be able to get through this time. Enjoy your journey to good health and the shape you want.