One of the frustrations of losing weight is The inevitable stagnation of weight Everything seems to be going well. But then there is a condition that no matter what you do You will find 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 “Stagnant weight,” and most people who are on a diet are frustrated with their weight stabilization. When you cut calories Your body will react as if it were starving.
Thus, the body begins to enter a programmed mode, i.e. energy storage by decreasing metabolic rate. resting metabolic rate which is the energy that the body burns each day in order for the body to function It will decrease slightly (up to 10% reduction), but it will be enough to slow down your weight loss. And it makes you feel trapped in weight stasis.
resting metabolic rate It is determined by your body size and often accounts for the majority of your daily energy expenditure. So when your weight is reduced Your metabolic rate also decreases.
To be able to lose weight continuously at a constant rate You need to reduce your caloric intake or exercise more. Or accept that the rate of weight loss slows as you approach your goal. Here are some tips UFABET to help you get started.
5 ways to solve the problem of “stagnant weight” after losing weight in the early stages
- Food log to keep track of calories eaten
You may be very attentive when you first start your diet. You try to weigh or measure everything you eat. But after a while You may not be doing everything like before. Regular practice will allow you to avoid weight stagnation and get back on track to losing weight again.
- drink protein shake
Replacing two meals a day with a protein shake can help you limit your calorie intake. When you make a protein shake You can know exactly what you’re putting in and how many calories your protein powder, milk, and fruit have. thus making it possible to count calories Drink 2 protein shakes a day, eat a healthy third meal. Including snacks that are high in protein, low in fat, fruits and vegetables.
- avoid eating out
This might be hard to do, but if it’s possible, it can make a huge difference. No matter how careful you think you are when going to a restaurant. But it’s hard to count the calories of what you’re eating. It is often difficult to tell how the food is cooked. The excess fat and calories tend to be in those foods. If you’ve been eating out more often than usual in the past Try taking it off for a few weeks to see if it will change your weight again.
Increase your cardio and strength training.
when you build muscle Your resting metabolic rate will increase. If you have been exercising for a while. You might be in better shape. that means If you do not increase the intensity of the activity at all. You may not be able to burn as many calories as you used to. Try adding new moves and increasing the intensity of your daily workout. Including lifting some weights
- body composition measurement
It’s possible that your current weight is ideal. If given the opportunity, take a body composition test to see if you’re a healthy weight. Muscles are denser and take up less space than body fat. So if you have more muscles than the average person. Your body fat percentage may be within normal range even if you weigh more than you thought. If this is the case You may not have much excess weight to lose.