Lipo-C is an injectable mix of Methionine, Choline, L-Carnitine and B-Complex, which work together to reduce body fat. There are various types available that can aid in your weight loss journey. If you’re struggling with your exercise routine, try adopting some or all of these tips. Bowflex C7 Review ( : A Solid Exercise Bike With Access to JNRY App I know that if I didn’t get a good night’s sleep, then my performance in the gym the next day will suffer. They are exercising, eating right, but for whatever reason, they’ve been slacking on their sleep. I know when I hit a plateau at the gym, it’s generally because I haven’t been pushing myself as hard as I had been previously. Make sure you’re getting the right balance of macronutrients. P.S. Have a look at the Keto Academy, our foolproof 30-day keto meal planner. If you are still at a plateau, then try another strategy from this article. If you’d like to see more in-depth information on how to formulate a healthy keto diet and what you can do if keto isn’t right for you, feel free to check out our recent post that covers this topic. By using these four criteria as a compass for your dietary decisions, you will be able to develop a diet and lifestyle that works best for you, regardless of your current circumstances. By understanding the reasons behind your plateau, you can take steps to break through it and get back on track with your weight loss goals. Instead, focus on creating new habits that support your weight loss goals. A diet lacking essential nutrients, fiber, or hydration can impede weight loss. When you first start a diet and exercise program, your body responds by shedding pounds rapidly. Remember, breaking through a weight management plateau takes time and patience. High levels of stress hormones can directly contribute to hitting a plateau. Listen to your body and watch for signs that you’re ready for a change. This is a clear sign that it's time to apply the principle of progressive overload. After this period, your body will hit a weight loss plateau, where your body resets. Experts think you will come across a weight loss plateau, irrespective of your diet. In this study, a group of young women followed a diet with 30% of calories coming from proteins on one day and 15% on the next. Thus, to increase our resilience and longevity during times of famine, our brains will trigger a variety of mechanisms to keep us from losing more weight. To get the best results, it is essential that you set a reasonable calorie deficit and eat an appropriate amount of protein. There are many nuances when it comes to weight loss, but for the sake of this article, let’s keep it simple. ✅ Focus on resistance exercises like squats, deadlifts, and push-ups. These drugs alter the levels of hormones like GLP-1 and insulin, which play crucial roles in regulating your metabolism, hunger, and fullness. Ozempic and Mounjaro are powerful allies in the fight against type 2 diabetes and excess weight. Imagine putting in all that effort and suddenly seeing no change on the scale—it’s disheartening, right? We offer ongoing support to help you keep the weight off permanently, as well. That way, your body will use that energy specifically for recovery and muscle growth rather than fat gain. Eat your carbs ONLY on the days you blast your muscles with heavy, complex exercises. Worse, by skimping on water throughout the day, you’ll actually reduce your metabolism because your body tries to conserve fluids. However, reducing refined, low-fiber carbs (like sweets and white bread) can help control hunger and calorie intake for some people. Muscle is denser than fat, so the scale may move slowly even while your body composition improves. Strength training can help you gain or retain muscle while losing fat. Many people are in a deficit Monday–Thursday but overeat Friday–Sunday, averaging out to maintenance. Restoring activity helps reopen the deficit without eating much less. Your body adapts by subconsciously reducing movement. Gentle adjustments are more sustainable and better for muscle, hormones, and adherence than aggressive cuts. Understanding which levers to pull—and in what order—helps you make surgical adjustments instead of overreacting with extreme diets, punishing workouts, or giving up completely. It also helps in keeping you satiated longer, reducing overall caloric intake. Experiment with different forms of exercise, such as swimming, cycling, or even dance classes, to keep things fresh and challenging. HIIT workouts combine short bursts of intense exercise followed by rest periods. Consider using a food diary or app to monitor your daily caloric intake. Use an online calculator to determine your new BMR based on your current weight and activity level. I don’t believe in low carb diets. If you up your fiber intake but don’t drink enough water, you’ll get constipated. I usually only drink about 5 a day (so 100oz) but the goal is 8. I have to refill it 8 times, which isn’t a lot in the grand scheme of things. First, the scale reflects more than fat. Most people assume that the plateau means they’re doing something wrong or have “lost motivation.” Here, it is not only willpower that is important, but also wisdom, patience, the ability to analyze data, listen to the body’s signals, and adapt flexibly. Without correction by a doctor, nutrition and exercise strategies will be ineffective. This means that muscle mass uses more energy than fat mass. When you lose weight, it comes from both sources. We pee out this excess water, which helps explain why we get lighter on the scales early in our weight loss journeys. When you cut back on your energy intake, your body converts glycogen back into glucose for fuel. Every successful weight loss story includes moments of standstill, and those who succeed are the ones who learn how to pivot instead of quitting. It’s important to reframe plateaus as part of the process, not a sign of failure. The hardest part of a plateau often isn’t physical—it’s emotional. As fat stores shrink, your body becomes more efficient at using energy, almost like upgrading to a fuel-efficient engine. Myth 1: Cutting more calories will break the plateau An imbalance of hormones such as insulin, leptin, and cortisol can lead to weight loss stalls. Hormones play a crucial role in regulating our metabolism, appetite, and fat storage. Have you been diligently following a diet and exercise plan, only to find that the numbers on the scale refuse to budge? Professional guidance can help create a balanced approach to weight loss while ensuring your overall well-being is prioritized. And it plays a significant role in weight management. Water is crucial for your body to function properly. They can help you set realistic goals and create a sustainable meal plan that supports your weight management journey. For even better results, consider the role of pre-workout snacks in fueling your body before exercise. Incorporating resistance training can help increase lean muscle mass and boost your metabolic rate, making it easier to break through a plateau. If you're concerned about changes in your body composition as you age, especially muscle loss, here's how to prevent muscle loss after 40. Liquid calories, condiments, and even supplements often go unnoticed. Weight loss works best when the system is supported, not when it’s constantly strained.Plateaus happen to even the most dedicated weight loss warriors.It keeps you feeling full, preserves lean muscle mass, and helps your body burn more calories during digestion.For example, if you start at 2000 calories and cut down to 1500, your body will eventually adjust to 1500 calories as its “new normal.” (LINK 2)For even better results, consider the role of pre-workout snacks in fueling your body before exercise.Furthermore, some people may have the tendency to reduce their accidental exercises once they take up structured exercises.By choosing filling foods, you can reduce the temptation to overeat and support your weight-loss efforts. Metabolic adaptation is great when you have to survive in the wild where food is scarce but really bad for us in today’s environment where calorie-dense food is readily available at relatively low cost. But after awhile, despite still following the same program religiously, your weight loss slows down and eventually comes to a halt and you are frustrated and disheartened. You embark on a new diet and exercise program and succeed initially and you feel great about yourself. Understanding What a Weight Loss Plateau Really Means It can help explain why most people find losing weight very difficult. The idea is that this is your body’s way of making sure you eat enough to return to your set point. So, your weight may fluctuate, but it will generally settle again within this range, or “point.” Because your muscles are constantly active, they have higher energy demands. You use your muscles for just about everything, from making a cup of tea to brushing your teeth. Get Enough Protein Here are some strategies to help you overcome the plateau. You can consult with healthcare professionals for personalized guidance and medical assistance in areas like cravings, fatigue and low energy, and more. Your body is essentially in a state of emergency and may be resisting the loss of extra food storage. It may lead to an increased calorie intake. Some believe it can help with weight loss and prevent or reverse some diseases. Intermittent fasting (I.F.) is eating only in a specific time window and fasting for the remaining hours. Because it’s, like, the one thing that will give you some muscle. Changing the intensity, duration or frequency of exercise may reverse the plateau. It can feel frustrating because, after seeing consistent results, it seems like your body isn't responding anymore.As you lose weight, your metabolic rate tends to decrease because there is less body mass requiring energy.Experiencing a weight loss plateau can feel discouraging, but it’s a normal component of the weight loss process.Poor sleep and chronic stress increase hunger hormones, cravings, and fatigue, making adherence harder.Too often many of us have been doing diet after diet for years on end.By making these changes, you can break through the plateau and continue losing weight until you reach your goal.The first thing I want you to know is that it happens to almost every person that has tried to lose a significant amount of weight.Moreover, research has shown that alcohol suppresses fat burning and may lead to belly fat accumulation. “While weight loss plateaus are common, they are not insurmountable,” says Dr. Misra. Medications and their side effects can be a cause or contributing factor to weight loss plateaus. With some adjustments to your diet and exercise routine, you can break through the plateau and get back on track with your weight loss goals. The duration of a plateau often depends on individual factors such as the initial rate of weight loss, diet and exercise habits, and overall health. Consulting a healthcare professional during a weight loss plateau can be beneficial, especially if you’re feeling disheartened or unsure about your progress. Each time you lose weight, your metabolic demands shift, and your body starts to find a new equilibrium, which can lead to subsequent plateaus. Weight loss plateaus can occur for various reasons, including changes in your metabolism, muscle loss, dietary habits, and even stress levels. A weight loss plateau occurs when you stop losing weight despite maintaining the same diet and exercise routine that previously worked for you. However, if your body measurements (waist, hips, arms) also remain constant along with your weight, this could indicate a plateau. Despite consistent dietary and exercise efforts, the scale fails to reflect progress. Hormones regulate your metabolism and appetite, and hormonal changes can impact weight loss. Physical activity may decrease due to injury, fatigue, or lack of motivation, leading to fewer calories burned. So, 7-8 hours of sleep are required not just for overall health but also to lose weight effectively. A plateau can turn itself into a vicious circle, because you may obsess about it. Hell, you’ve already done most of the work, you’re doing intermittent fasting aren’t you? By changing the food you eat, how often you eat, trying to improve your sleep, etc. you will be able to get through that if you really want to. Concept 3: NEAT: The Calorie Burn You Don’t Notice Disappearing Getting 7-9 hours of quality sleep is crucial for hormonal balance, appetite regulation, and overall health. Ensure you have a balance of cardiovascular exercises, such as running or cycling, alongside strength training. One of the first steps in overcoming a plateau is to re-examine your caloric needs. To effectively tackle a plateau, it is crucial to identify whether you are genuinely at a standstill. One common mistake that can lead to a weight loss plateau is doing the same workout routine over and over again. Don’t be too hard on yourself if you’ve reached a plateau – it’s a normal part of the weight loss journey, and it doesn’t mean you’ve failed. If you’ve been tracking your progress through measurements, body fat percentage, or progress photos, you may notice that you’re no longer seeing the results you want. By understanding the reasons behind plateaus and implementing the strategies outlined above, you can overcome the barriers holding you back and achieve your weight loss goals. To break a plateau on intermittent fasting, you need to stress your body, just like you would stress your muscles when working out.Shifting macronutrient ratios, such as increasing protein or adding more fiber-rich foods, can reignite fat loss while preserving muscle.Your Ozempic maintenance dose is the lowest dose that sustains your weight loss while keeping side effects manageable.Each of us is unique, and we must learn how our body responds – and how to work with that.This might not be for everyone depending on how you see exercise, how you already workout, etc.If you’ve been taking Ozempic (Semaglutide) or Mounjaro (Tirzepatide) for weight loss and suddenly stop seeing results, you’re not alone.National Academies of Sciences, Engineering, and Medicine is 11.5 cups (2.7 liters) a day for women. Because of the decrease in thyroid hormone production, non-resting expenditure, and weight, the body will have a new maintenance calorie setpoint. As an example, your body may decrease its thyroid hormone production and reduce its non-resting energy expenditure (e.g., fidgeting and other spontaneous movements) as a direct response to rapid weight loss. The decrease in total daily energy expenditure is the result of the many bodyweight-regulating systems we inherit to prevent excess weight loss. No matter what diet you are on, your weight loss will eventually stop. Lack of sleep and chronic stress can disrupt hormones, leading to weight loss plateaus.And, remember, some soreness is a natural part of exercise recovery.Liz Weinandy, RD, MPH, is a registered dietitian at The Ohio State University Wexner Medical Center.On those Phase 2 days, follow your macro recommendations.Consider making peace with your body and accepting it the way it is now, as well as the way it may be in the future.Consulting a healthcare professional during a weight loss plateau can be beneficial, especially if you’re feeling disheartened or unsure about your progress.Understanding how to adjust calories effectively is crucial. You don’t have to count calories, cut carbs, or do high-intensity workouts to drop those pounds. We’re passionate about simplifying weight loss and wellness through clear, actionable advice. It’s essential to celebrate your small victories along the way and remember that weight loss is a journey, not a destination. Before making any changes, take some time to reflect on your current diet and workout routine. Another reason is that you’re doing the same workout routine over and over again, which can lead to boredom and a lack of challenge for your body. Some may prefer increasing activity rather than cutting calories. In the intermediate stages of fat loss, particularly when moving from high teens body fat to low teens, you must be more strategic. For example, some individuals might prefer to add more steps to their daily routine rather than cut calories. Would they prefer to reduce calories or increase their activity level? If you’re working out regularly, you may build muscle, which is denser than fat and takes up less room in your body. Including them at every meal may help you reverse a weight loss plateau. This may translate into weight loss over time, especially in those who consume water before meals, which may help reduce food intake. Another way fiber may aid weight loss is by decreasing the calories you absorb from other foods. Alternate-day fasting is a form of intermittent fasting in which people alternate between eating very few calories on one day and as much as they want the next. This study concludes that coffee intake doesn’t seem to have an impact on leptin levels (the satiety hormone), while this other study suggests that it even lowers leptin levels.When you’re not consuming enough protein or engaging in resistance training, you may lose muscle mass, which can slow down your metabolism and hinder weight loss.If you do not sleep well, no amount of intermittent fasting will help you lose weight.I’m not here to tell you how to reduce and manage stress, there are many ways you can do this, I’m here to make you aware that this can have a big impact on your weight loss progress.Low-carb bread, keto muffins, and other colorful food-like products are often responsible for hitting weight loss plateaus on keto.Are you ready to get started fixing your metabolism?As weight loss continues, the loss of muscle mass and body size will lower metabolic rate.For some, low carb pasta, bread, and protein bars with gluten in them can be another sneaky way to slow their weight loss progress.We talk a lot about protein in our clinic and for good reason. When you stop losing weight, your body is hitting that spot it thinks you should stay in, even if you know that isn’t a healthy weight yet. If you previously ate a diet high in sugar and refined carbohydrates, your body will also likely be detoxing, which can seriously deplete your energy. It’s normal to feel tired and sluggish for the first few weeks of Phase 1, as your body is adjusting to this new way of eating. Recent studies have found that we often don’t realize how many calories we eat. It can provide valuable insight into your eating patterns and the quantities of food you’re consuming. It means that it’s time to change your strategy if you want to continue seeing results. Below are 9 effective strategies to help you combat weight loss plateau. When you restrict calorie intake over a period of time, your body may instinctively lower its level of physical activity as well. Below are the potential factors that can contribute to a weight loss plateau. In this article, we will explain why this happens and provides nine science-based strategies to help you overcome weight loss plateau effectively. This is a very common phenomenon called weight loss plateau. What’s happening is your body has adapted to the changes you’ve made. But suddenly after a few months, the scale refuses to budge, and you’re left thinking, “What the hell is going on? Just remind yourself this ultimately means you are still moving forward, and a plateau does not mean your hard work hasn’t been worth it. Elevated cortisol levels will do nothing to help you lose weight and everything to stall your progress.Understanding the science behind plateaus can empower you to take the necessary steps to overcome them.It doesn’t take a rocket scientist to know you should be moving your body every single day.Another thing that many fail to realize is that the weight lost during this time is probably water weight and not fat.Many underestimate the amount of exercise they actually do in terms of losing weight!Before making any changes, take some time to reflect on your current diet and workout routine.If you notice that your body is changing, but the scale isn’t budging, it could be a sign of muscle gain, which can also contribute to a plateau.A weight loss program like Weight Watchers or Noom can provide structure, accountability, and instruction to help you overcome a plateau. Integrating small moments of stress management into your daily routine can have a profound impact on your cortisol levels and overall well-being. Restoring hormonal balance is essential for breaking a plateau, and it starts with simple, consistent recovery habits. This hormonal imbalance can lead to increased cravings for high-calorie, sugary foods, making it much harder to stick to your nutrition plan. Sleep deprivation has a direct impact on the hormones that control your appetite and metabolism. Let's examine how these factors can slow your progress and what you can do about it. Working with a healthcare provider throughout your weight loss journey may be beneficial, especially if you reach a plateau. It can be useful to seek support during a plateau from those who are experiencing the same thing or have faced weight loss challenges. Fluids play a vital role in the body, and research suggests that consuming more water can help you lose weight. Eating more provides your body extra energy, which it can store as fat rather than burn for weight loss. Strategic refeed days where you increase calories to your maintenance level can be helpful during a plateau. Increasing non-exercise activity thermogenesis (NEAT) through more movement and fidgeting can burn significant calories to rekindle fat loss. One effective strategy is incorporating one to two “refeed” days per week, where you increase calories closer to the maintenance level. This forces your body to pull from stored fat for energy, kick-starting weight loss again. This may include yoga, meditation, or deep breathing exercises. Another mistake is to increase the intensity of their workouts without giving their bodies time to recover. This can lead to a decrease in physical activity and a return to unhealthy eating habits. Weight loss takes time, patience, and consistency. In 2018, Russian chess grandmaster Mikhail Antipov was found to have burned about 560 calories in two hours of playing at a tournament. Extremely intense intellectual activities can burn an extraordinary amount of calories. You can use it as a way to reach your ideal weight and then make decision about what diet you want to be on in the long term later. And during this time window, your body will actually be at his higher temperature. The time of day massively affected insulin, cortisol, norepinephrine, and testosterone concentration. A study was conducted to look at the effect of time of day on performance, hormonal, and metabolic response. This increase can be global, across all muscle groups or lifts if you’re plateaued on all lifts, or targeted if only specific movements are stalling. If you’ve dialed in your nutrition, sleep, stress, training organization (i.e., how training stress is distributed across sessions), and RPE/RIR accuracy, yet you’re still not recovering even after a deload, then volume is likely too high. Are you training with good form, or using such poor form that you’re cheating yourself out of progress? Second, protein stimulates the production of hormones, such as PYY, that help reduce appetite and make you feel full and satisfied. This has to do with the thermic effect of food (TEF) or an increase in metabolism due to food digestion. Other types of physical activity have also been shown to protect against a metabolic slowdown, including aerobic exercise and high-intensity interval training (HIIT). One effective way to break through a weight loss plateau is to introduce High-Intensity Interval Training (HIIT) into your workout routine. If you notice that your weight has stayed the same or has increased despite maintaining your diet and exercise routine, it may be a sign of a plateau. The duration of a weight loss plateau can vary from person to person and can last anywhere from a few weeks to several months. In this article, we’ll explore the reasons behind a weight loss plateau and provide actionable tips on how to overcome it. While eating fewer calories can help with weight loss initially, it is not always the best solution for breaking a plateau. Which is a big problem because muscle is more metabolically active than fat and losing it can contribute to a weight loss plateau. A weight loss plateau is when you hit a point where, despite sticking to your diet and exercise routine, the scale just won’t move. This is also why plateaus can show up even when you haven’t changed your routine. Your biology doesn’t know you’re dieting on purpose. In reality, however, a plateau is often your body doing something completely normal. Drinking water before a meal has weight loss benefits. After this period, it will be easier for you to lose weight. However, after some time, your weight might refuse to budge. With intermittent fasting, you will lose weight initially. Overeating or eating the wrong food can disrupt your body’s hormone balance. If you are reading this, it means you are looking for ways to overcome a weight loss plateau after 3 months. Learn how to break a weight loss plateau after 3 months with this expert guide. Making simple changes to your diet and exercise routine, getting adequate sleep, reducing stress, and adopting a positive mindset may help you start losing again. Fortunately, many diets can be effective for weight loss, including keto, low carb (moderate or liberal), high protein, Mediterranean, vegetarian, or vegan. The researchers suspect that the substantially better weight loss results experienced by the intermittent energy restriction group were caused by a reduction in compensatory metabolic responses. Your metabolism may slow down, you may have less motivation to be active throughout the day, and you may even experience increased hunger and cravings. Earlier we briefly went over how your brain is continuously monitoring your weight and eliciting processes to keep you from losing weight rapidly so you can survive times of famine. A plateau can last anywhere from a few weeks to a few months. Turn your plateau into a launchpad for your next phase of success. View it as a stepping stone, a signal that it's time to introduce new challenges and smarter strategies. It's a sign that you've been successful and your body has changed. For many, Hotsuit becomes the key that unlocks that next level of progress when they feel they've hit a wall. The fasting plateau permits the body to reset to the lower set weight. During the initial intermittent fasting weeks, your body sheds water weight, leading to a quick weight loss. It is a way of scheduling your meals so that you have periods during the day when you consume little to no calories. But eventually, your weight loss progress comes to a halt, despite making no changes in your IF regimen. So if you’re doing IF, you may think you don’t really need to be doing anything else to lose weight. If you don’t eat enough protein, then you will lose more muscle mass, experience more hunger, and your daily energy expenditure will decrease. Regardless of what kind of diet you are on, eating the right amount of protein is essential. What these calculations show you is how your body can handle greater calorie deficits when it has more fat stores. Studies show that as long as you’re eating at enough of a deficit that your fat stores can cover, your metabolic rate doesn’t change too much. Another strategy you can use to break through plateaus is adjusting your calorie deficit. For me personally, my consistency gap is with exercise. Weight loss is NOT won over quick-fix crash diets that you'll ALWAYS fall off track with. You stop losing weight altogether. You're losing weight consistently for a few solid weeks, and then “IT” HAPPENS… The key is to replenish everything on your rest day. When he’s not creating content, hitting the gym, or DJing, he enjoys traveling, cooking, and attending music festivals around the world.To help you track your calories, I recommend using a calorie tracking app like MyFitnessPal or Cronometer.It’s also crucial to track your progress regularly, including your weight, body fat percentage, measurements, and progress photos.That said, there could be a few reasons why your progress has seemingly come to a halt.Between work, training, and other responsibilities, it’ll all too easy to let stress get the best of you.Research has found that the body’s circadian rhythms, which are the 24-hour rhythms in your body, may be playing a role in managing your weight.Focus on your metabolic health markers and overall health improvements instead of your weight. Heavy strength exercises also speed up your fat loss compared to bicep curls and calf raises, which will shed fat faster. If you’re carrying too much fat—specifically around your lower abs—you might have low testosterone levels. Instead of a basic sprint interval, you’ll hammer your entire body, further boosting your metabolism. High-intensity interval workouts burn far more fat than steady-state exercise. Understanding how to adjust calories effectively is crucial. Lack of sleep can disrupt hormones that regulate hunger and metabolism. Sleep is often overlooked but is vital for weight loss. Reevaluate your caloric needs and adjust your intake accordingly to continue losing weight. For some people they can even spell the end of their efforts to lose weight, or cause them to regain weight because they stop following their plans and let things slide. This is super frustrating and, unfortunately, not an uncommon event when someone is trying to lose weight. Your weight is going down, you’re super motivated and things are all going smoothly. By being aware of these common mistakes, individuals can make informed decisions, stay focused, and achieve sustainable weight loss results. Joining a weight loss community or seeking support from friends and family can also provide an added motivation boost. This could help rid you of bad habits and break off a weight-loss plateau. His sugar addiction was so strong that even with keto, he was unable to lose more weight. These days, everyone seems to have created its own diet and written a book about it. Since then I’ve lost the remaining weight I wanted to lose and I’ve been quite stable for more than a year now, simply by following my usual intermittent fasting routine. Maybe it’s not even about reducing your eating window, maybe you could simply try another type of intermittent fasting for a while. The BMR is determined, for the most part, by your current body weight – when your weight goes down, so does your BMR. Weight loss plateaus are predictable and can be easily explained – and overcome. We hope you can rejuvenate your weight loss journey by implementing these science-based approaches. We suggest that you look at your diet and exercise program and your lifestyle in general to identify the potential factors that prevent you from reaching your goals and then explore the strategies listed above to determine which ones may be suitable in your case. Some studies have even found that too little sleep can trigger hunger, resulting in consuming more calories. Aside from a balanced diet and exercise, there are other changes you can make to your lifestyle to begin losing weight again. In one study of obese women, it was found that those that followed a stress management program saw a weight loss of just under 10 pounds in eight weeks. Stress management techniques you may want to try include deep breathing exercises, progressive muscle relaxation, or keeping a journal. “When you are ravenous, it’s difficult to make healthy choices and practice portion control. Suzanne Fisher, M.S., R.D., L.D.N., a registered dietitian in Cooper City, FL, and the founder of Fisher Nutrition Systems, recommends a whole-wheat wrap filled with scrambled eggs, avocado, black beans, and arugula for breakfast. Some dieters nibble on a granola bar at breakfast and slurp up vegetable soup for lunch, then come dinner they'll consume the entire kitchen. Other causes of weight loss plateaus The preacher curl is a great exercise for bulking up your biceps, but using the EZ bar isn’t the best option for everyone. It’s that time of the year to wreak havoc and prepare for a massive winter bulk! If you’re familiar with strength training, you’ve probably heard someone say… Go until it feels tough! Try any programming subscription FREE for 7 days! Your body is also able to adapt to increased physical activities over time and it will be able to burn fewer calories while performing the same type of activities, further contributing your weight loss plateau. If you notice you’re only eating 1,000 calories, that could definitely be a cause for a weight loss plateau. A weight loss plateau is a period of time where an individual’s weight loss progress comes to a standstill, despite maintaining their diet and exercise routine. On a ketogenic diet, your body will lose a lot of water weight in the first couple of days due to carbohydrate restriction, but fat loss depends primarily on calorie intake. A weight loss plateau is a result of the gradual shift in how many calories your body needs when you lose weight. Consuming protein throughout the day provides you with several opportunities to boost your metabolism through the thermic effect of food (TEF).To ditch the carbs for good, you need to understand the advantages of a low-carb diet, how to start, what to eat and how to…So if Monday is your chest day, work your legs Tuesday to give your upper body time to recover.But after a couple of months, you may notice that you’re not losing weight at the same rate as before, or you’ve stopped losing weight entirely.A weight loss plateau occurs when your progress stalls despite continued efforts, and it’s a common part of many weight loss journeys. Additional Resources If You’re Plateauing: Did you know that not taking a rest day can disrupt your weight loss efforts? If you have a standard routine of cardio and weights, include a day of HIIT to shock your muscles and improve your cardio fitness or Pilates to improve your flexibility and core strength. If you’ve gotten used to 20-minute walks every day, try walking with a pair of free weights the next time, or go for an extra 10 minutes on that walk. Aim for at least 8 cups (64 ounces) of water per day to help with digestion, metabolism, and overall health. Find healthy ways to cope with stress, such as meditation, yoga, or deep breathing exercises. Establish a relaxing bedtime routine, avoid caffeine and electronics before bedtime, and create a sleep-conducive environment. Intermittent fasting is a diet regimen where you alternate between fasting and eating periods in a 24-hour cycle. You might have been practicing IF for long and reaping its weight loss benefits. The most alluring IF benefit is weight loss, which is the primary reason most people practice intermittent fasting.