5 ways to solve the problem of “stagnant weight” after losing weight in the first phase.
One of the frustrating things about losing weight is Weight loss is inevitable. Everything seems to be going well. But then a situation arises that no matter what you do, You will notice that the weight on the scale has not changed. When you find that your weight starts to stabilize each week. That means you are in “Weight stagnation” and many people who are in the process of losing weight feel disappointed about their weight remaining constant. When you reduce your calorie intake Your body will respond as if it were starved of food.
Therefore, the body begins to enter the programmed mode of storing energy by reducing the metabolic rate. Resting metabolic rate This is the energy that the body burns each day to keep the body functioning. It will decrease slightly (maximum 10% reduction), but it will be enough to slow your weight loss. And it will make you feel stuck in a state of stagnant weight.
Resting metabolic rate It is determined by your body size and often accounts for most of the energy you use each day. So when your weight goes down Your metabolic rate also decreases.
To be able to continuously lose weight at a constant rate You need to reduce your caloric intake or exercise more. Or accept that the rate of weight loss will slow as you get closer to your goal. Here are some tips to help you get started. Report from โปรโมชั่น ufabet
5 ways to solve the problem of “stagnant weight” after losing weight in the first phase
- Log your food intake to track your calorie intake.
You may be very careful when you first start dieting. You try to weigh or measure everything you eat. But after some time has passed You may not be able to do everything as well as before. With consistent practice, you can avoid weight loss and get back on track to losing weight.
- drink protein shake
Drinking two meal replacement protein shakes per day will help you limit your caloric intake. When you make a protein shake You can know exactly what you’re putting in and how many calories are in protein powder, milk, and fruit. Thus making it possible to count calories. Drink 2 protein shakes per day, eat a third nutritious meal. Including eating snacks that are high in protein, low in fat, and foods such as vegetables and fruits.
- Avoid eating out.
This can be difficult, but if you can do it, it can make a huge difference. No matter how careful you think you are when you go to a restaurant. But it’s hard to count the calories of what you’re eating. It is often difficult to tell how food has been prepared. Excess fat and calories tend to be in those foods. If you’ve eaten out more often than usual in the past, Try taking a break for a few weeks to see if it causes your weight to change again.
- Add cardio and strength training.
When you build muscle Your resting metabolic rate will be higher. If you have been exercising for a while You might be in better shape. That means If you do not increase the intensity of your activities at all You may not be able to burn as many calories as you used to. Try adding new poses and increasing intensity to your daily workout. Including lifting some weights
- Measure body composition
It’s possible that your current weight is your ideal weight. If you have the opportunity, take a body composition test to see if you’re at your ideal weight. Muscle is denser and takes up less space than body fat. So if you have more muscle than the average person. Your body fat percentage may be normal even if you weigh more than you think. If this is the case You may not have much excess weight to lose.