Diet plateau occurs when you no longer can lose weight while still doing the exercise and healthy eating arrangements. At that time, losing weight becomes more difficult. Although the diet of this plateau is prevalent, most people are still surprised when it happens to them, and believe that if they maintain a diet with reduced calorie intake, they can continue to lose weight.
And that often makes you frustrated at this plateau point is that even weight loss efforts that have been planned this well was halted before you reach the desired target. When you have a diet plateau, the best solution is to make the change. Do not do the same thing in a long time and expecting different results even better. So what should you do? Here are some tips to overcome dieting plateau:
Zig-Zag
Zig-zag, is a way to make your body be deceived, so the body will continue to adapt, and we can use the body's natural response to this as we want. For those who want to lose weight, could try to use 3-month diet, then a month to add a little weight, followed by a 3-month diet again. That's better than diet continuously for 6 months. The result would be too long and would not even exist anymore, or there was a decrease diet plateau.
In terms of calories, zig-zag method refers to the process to set a daily calorie intake varies. Than you consume 1800 calories per day. For example today you eat 1500 calories to 2100 calories and then increase it the next day. You can adjust your calorie intake is as you see fit, and keep experimenting with your body and find its own formula for your body.
Weight Training
If you have not done this as part of the program or your lifestyle, then it's time to start. Train your muscles to strengthen bone tissue, increase lean muscle mass, and ultimately increases the metabolic rate.
Change your exercise pattern
If you do more exercise by walking, then try jogging, swimming, or cycling. If you have been doing low intensity cardio or moderate, then try a high-intensity exercise such as HIIT.
Change your macro nutrient intake
Although it sounds complicated, once again, the main idea is to turn everything you eat. If for example you eat more carbohydrates, try eating fewer carbohydrates and more protein. No need to set everything too technical. If you eat carbs for a snack you change it to the high-protein snack. Some people use the zig zag method for these carbohydrates such as 5-day low-carb, high carb 2 days, and so on. There also are using the 6 days: 1 day. Then what is the right ratio? Try and find yourself the right ratio for your body.
Frequency Change Your Eating
If you eat only three meals a day, began to increase the frequency of your meals to 5-6 times a day. Add 2-3 times a snack in between your meals to increase your metabolic rate.
Increase Intensity Exercise
As for exercise, try to increase the duration of your workout with an additional 15 to 30 minutes. You might also try increasing the intensity of your workout, if you feel it's possible and you are sure you can afford. Additional exercises will make you burn more calories. In addition to practicing, try to increase physical activity throughout the day, for example, with more walking and reduce car use, or attempt to do more activities that make you active as up and down stairs, and so on.
If you feel you've done everything mentioned above, then what else can you do? Some people may be more adaptive than others. Take it easy. You can still make changes, that is to eat more, and gradually reduce the level of your cardio workout. Let your body and your mind to rest. Each person is unique, and you have to learn how your body responds and how to deal with it.
By making various changes in your diet program, then you will get a progress in the direction you want and reach your target. Good luck!
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