Sooner or later, most people who lose weight are faced with the problem of losing weight at a certain point. And this does not happen as a result of neglect of training or errors in nutrition. This phenomenon is called the plateau effect, or dietary plateau.
As you know, most of the weight is lost in the first 2-3 weeks after the start of physical training and dietary restrictions. At this time, excess fluid is actively removed from the body, as well as recent body fat. After a while, the weight stops decreasing and stagnation sets in. Why is this happening? The thing is that the body gets used to certain loads and calorie deficits and adjusts the metabolism to the prevailing conditions.
Many nutritionists and nutrition coaches believe that the plateau effect is not bad at all, since the weight is fixed at a certain point and most likely will not grow. In the process of losing weight, the plateau effect can occur several times. Stagnation can continue from 1-2 to 4-5 weeks. The main thing is not to despair and not give up at this time, continue training and follow a diet.
If the time allotted for stagnation has passed, and the weight still stands still, you need to accelerate the metabolism and take measures to further lose weight:
No diet! But for just one day, favorite foods and sweets will give the body a sign that no one is depriving it of nutrients and calories!
A fasting day is the complete opposite of the first tip. A mono meal with an even greater calorie restriction is perfect.
More intense workouts, replacing cardio with strength and vice versa, increasing the duration of classes. You can add swimming, dancing, or outdoor exercise.
Diet changes: You can add new foods to your usual food, change meal times, add or remove snacks, etc.