First, don't panic because sooner or later everyone faces such a phenomenon. This is the so-called plateau effect - when you follow the diet, train, and the weight goes up. And even with a calorie deficit, no amount of effort can make it go down further. Why is the weight standing still? And how to start losing weight the right way?
Causes of the plateau effect in weight loss
Weight is subject to physiological fluctuations, it doesn't decrease constantly and linearly. If the needle of the scales froze on one indicator, the weight stood up, it means that the body took a pause to readjust. So it adapts to the changes that have occurred and it needs time for this.
And this process is long. When losing weight, parting with fat reserves, the fat cells "deflate" and flatten. Because of the heterogeneity of the fatty tissue, the spatial arrangement of the cells of the body changes, the capillaries are reduced. The weight stands still and the body volume drops.
But it's impossible to trace this moment on a scale, that's why it's recommended to focus not only on weighing, but also on body measurements.
Keep track of girths of different body parts if you focus on strength training. Strength training makes your muscles grow, and muscle tissue is notoriously heavier than fat tissue. Therefore, your weight may not only stand still, but it may even increase.
It's time to panic. But if you measure the volume of different parts of the body, you will realize that they are decreasing, which means that the weight loss process continues.
What other reasons could there be for the weight standing still?
Swelling in beginner fitness enthusiasts
If you start exercising from scratch or after a long break, swelling may occur in response to strength exercises, which is common for any activity, from working to betting via 22Bet. This is normal and after a period of adaptation to physical exertion swelling will go down. The main thing is to observe the drinking regime. But during the first period it will also affect your weight.
Exercising too intensely
For the body, excessive physical activity is a stress that provokes the production of stress hormones. One-off bursts mobilize the body's strength to cope with the strain. Constant ones cause metabolic failures - the weight stands still.
Tough diet
If you sit on a low-calorie diet, after 3-4 weeks the weight will stand up. Extremely low calories the body perceives as hunger and will do everything to prevent a tragic outcome.
It will begin to slow down his metabolism and accumulate a layer of fat, even from the minimum of calories that comes with food.
Hidden calories
It's a well-known fact that the longer you sit on a diet, the more self-indulgent and careless you are with your food. An extra spoonful of sugar or honey, a cup of latte, a candy bar, a burger on the go - you may be consuming more calories than you think and not even realize it. As a result, your weight stands still or increases, because you have 250-500 extra calories, which leads to a surplus (intake exceeds expenditure).
Sleep deprivation
Why can the weight stand still if you don't get enough sleep? Because your body doesn't have time to recover. You may be in a depressed mood because your nervous system does not fully recover because of lack of sleep. Your metabolism slows down. The body starts to produce ghrelin, a hormone that provokes appetite, and the production of leptin, which is responsible for satiety, slows down. You will have an obsessive desire to "eat stress".
How to continue losing weight with a plateau effect;
Introduce new types of exercise
Perhaps your body has adapted and adjusted to the monotonous physical activity. It's time to switch to brand new types of fitness workouts. Replace Pilates with dance training and strength training with flexibility or stretching. A variety of physical activities will speed up your metabolism.
Emphasize cardio
Cardio workouts will increase endurance and strengthen the cardiovascular system. You need to work out for at least 30 minutes to have an effect.
Get quality rest
If the body doesn't have time to recover from an intense workout, it can cause the weight to stand up. With moderate fitness training 3-4 times a week, the body recovers completely.
Honestly assess your diet for hidden calories
If your workouts haven't become less intense and your daily calorie intake hasn't increased, recalculate your calorie allowance at your new weight. Make a calorie deficit based on the new figure.
The plateau effect as another stone to success
Think of it this way. After all, a plateau is actually just another stepping stone before reaching bigger and longer goals. Stagnation is inevitable - the body cannot develop all the time upwards, it needs a break, adaptation and consolidation of the result.
There will be several such adaptation periods on your way. After all, the ultimate goal of weight loss is to reach the desired weight and stay there, and this is the long-term plateau.