Have you ever had a diet plateau? Diet plateau occurs when you are no longer able to lose weight while also still doing the exercise and a healthy eating pattern. At that time, losing weight becomes more difficult.
Although this diet plateau is common, 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 to the point of this plateau is that even weight loss efforts are well planned it turns stops 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 for a long time and expecting different results even better. So what should you do? Here are some tips to overcome the plateau diet:
Zig-Zag
Zig-zag, is a way to make your body be fooled, so the body will continue to adapt, and we can use the body's natural response is to your liking. For those who want to lose weight, could try to use the 3-month diet, then 1 month to gain weight a bit, followed by 3 months of diet again.
It was better than diet continuously for 6 months. The result would be too long and would not even exist anymore or there was a decrease in diet plateau.
In regulating caloric intake, zig-zag method refers to the process to set daily calorie intake varies. Than you consume 1800 calories per day, you can make variations. For example, today you eat 1500 calories then increase to 2100 calories the next day. You can adjust your calorie intake is to your liking, 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 are doing more exercise by walking, try jogging, swimming or cycling. If you have been doing low intensity cardio or moderate, then try high intensity exercise such as HIIT.
Change your macronutrient intake
While it sounds complicated, once again, the main idea is to change everything you eat. If for example you eat more carbs, try to eat less carbs and more protein. No need to set it all too technical.
If you eat carbs for your snack change to high-protein snack. Some people zig zag method for carbohydrates such as 5-day low-carb, high-carb 2 days, and so on. There is also the use of 6 days to 1 day. Then what the right ratio? Try to 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 Exercise Intensity
As for the exercise, try to increase the duration of your workout with an additional 15 to 30 minutes. You may also try to increase 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. Besides practicing, try to increase physical activity throughout the day, for example, with more walking, diligently cleaning the house, or trying to do more activities that keep you active as up and down stairs, and so on.
Every person is unique, and you have to learn how your body responds and how to deal with it. By making changes in your diet, then you will get a progress in the direction you want and reach your target. Good luck!
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