Exercise that works when you’ve reached the point of losing weight

You will probably agree that preparing for exercise is often the most confusing part of your exercise routine. Dragging yourself from a comfy bed to the gym can be a real challenge.

But what if we told you there’s something even more boring? Despite all your dedication and hard work, the scale won’t budge.

If this sounds too familiar, you may have a problem weight loss plateau.

What is it?

“A weight loss tipping point is when a person who is losing weight reaches a point where their progress stops. Even with a well-planned diet and regular exercise, this phase can be frustrating. while they work hard but get different results or nothing at all. India Today.

Moreover, Abhishek Bhadauria, head trainer of MultiFit (a multinational fitness chain), explains that one can also stick to this platform even while gaining weight.

Find out why

The reason why weight gets stuck is very simple. Kushal Pal Singh, a fitness and performance expert at Anytime Fitness (a chain of fitness clubs), explains that weight loss occurs because your body adjusts to calorie intake. decreased and increased physical activity, leading to a slower metabolism and reduced calorie burning.

“One of the worst feelings is when you eat a low or low calorie diet and exercise regularly but still don’t lose weight. I’ve seen women, especially those who chose dance or yoga alone, they often hit a plateau early in their journey,” adds Ishvinder Singh, a Mumbai-based health and fitness expert.

According to Singh, if you don’t notice weight loss for three weeks straight, you’ve reached a weight loss plateau and should consider factors such as decreasing dietary commitments such as energy boosts, cheat meals or diet changes. composition of food macronutrients.

Hormones also play an important role. “People who are trying to lose weight quickly release more ghrelin, a hormone known to increase hunger. Sudden weight loss combined with increased exercise intensity affects cortisol and increasing fatigue, promoting fat storage,” says Singh.

In addition, at the endocrine level, energy restrictions lead to a decrease in leptin, insulin, testosterone, and thyroid levels, the hormones responsible for fat loss.

It is also necessary to remember that if weight loss is not achieved in a balanced way, a large amount of lean muscle may be lost instead of fat. And if muscle mass is low, it becomes difficult to lose fat.

Women in their 30s are the target

For a variety of reasons, women in their 30s tend to experience weight loss plateaus. “Their metabolism usually slows down as they age, which leads to fewer calories being burned, and a plateau,” says Spoorthi S.

She goes on to explain that fluctuations in estrogen, which are among the hormonal changes that occur during menopause and menopause, can affect fat accumulation and metabolism.

It can also be difficult to maintain the same level of weight loss due to lifestyle changes such as diet and exercise, including stress, increased commitments, and less time off. self care.

Meanwhile, Abhishek Bhadauria adds, “Although it happens to women, it is not limited to one gender; many men also face the same problem.”

More to it

According to experts, to overcome this problem, you should make small changes in your schedule.

You can start by reassessing your calorie intake first. Your body needs fewer calories when you lose weight, so you may need to reduce your calorie intake slightly or find other ways to create a calorie deficit, to including increasing your physical activity.

After that, combine the process if it doesn’t work for you. You may actually burn fewer calories when you exercise, as your body may be more aware of them. Adding new exercises to your routine can be beneficial.

Focusing on strength training is another important part of building muscle, which can increase metabolism.

Meanwhile, according to Ishvinder Singh, it’s important to understand where you stand in your weight loss journey. If you have lost a lot of muscle mass, a recovery phase is needed to restore or increase muscle mass. This will increase the metabolism and destroy the plateau.

To this, Kushal Pal Singh adds, “Plateaus confuse many people, but they are actually just part of the weight loss journey. It’s just a matter of remembering that they are temporary, and with the right tactics and training, you can win and keep reaching your goal.”

Effective exercise

To get through the weight loss phase, you can create your own workout routine around these exercises:

• Strength training: Building muscle can help you burn more calories even when you’re not exercising by raising your resting metabolic rate. Many exercises like squats, deadlifts, and bench presses can help you with this.
• High intensity interval training (HIIT): This alternates vigorous exercise for short periods with periods of rest. It helps improve heart health and burn more calories faster.
• Flexible cardio: Try different cardio exercises like swimming and cycling. Variation can cause your body to become unaccustomed to exercise by taxing different muscle groups.

Will tracking your diet help?

Abhishek Bhadauria says that monitoring your diet can help you get through a weight loss plateau. Spoorthi S agrees, and says that monitoring your diet is one of the most effective ways to get out of this phase.

It’s easy to lose track of portion sizes or allow small indulgences over time. Keeping a food journal or using a food tracker can help you be more accountable.

Additionally, consider balancing your macronutrient intake; reducing carbs or increasing protein can help with weight loss.

In addition to exercising and eating well, you should also:

• Drink plenty of water: Sometimes your body confuses thirst with hunger, which makes you eat unnecessary snacks. Maintaining a proper metabolism and controlling your appetite can be achieved by consuming enough water.
• Manage stress: Chronic stress raises cortisol levels, which promotes fat storage. This can cause weight gain or weight gain. Reduce stress with yoga, meditation, or taking frequent breaks during the day.
• Sleep well: Hormones that control hunger and satiety can be disrupted by lack of sleep, making it difficult to lose weight. Getting a good 7 to 9 hours of sleep every night can help you achieve your weight loss goals.
• Be patient: Finally, remember that losing weight is not necessarily a normal process. It is common in the mountains. Consistency will get you far, and your efforts will be rewarded.