When the scale numbers 'stop'... Solutions for overcoming a dieting plateau

Dieting not only reduces fat but also decreases muscle mass, which lowers basal metabolic rate. Because of this, weight loss typically stalls once about 16% of body weight has been lost, and it takes approximately six months to surpass this stage. To navigate this period wisely, increasing the proportion of protein in the diet is essential, as muscle mass increases basal metabolic rate. A study supports this by showing that the group consuming 20% of total calories from protein experienced less muscle loss and greater weight reduction compared to the 18% group. If you have eaten one egg, try increasing it to two, incorporate beans into rice, or add milk and Greek yogurt to your meals. Especially for breakfast, which is the starting point for boosting metabolism, it is crucial to eat it regularly.

In the early stages of dieting, focus on aerobic exercise to break down fat, but during stagnation when there is no change in weight, it is good to concentrate on strength training with the goal of increasing muscle mass. Doing strength training three times a week can increase basal metabolic rate by 10%.

In particular, strengthening the lower body, where large muscles are concentrated, is more effective in increasing muscle mass and boosting basal metabolic rate. It also helps prevent yo-yo dieting. Typical lower body strengthening exercises include squats, lunges, and stair climbing.

Alternatively, try adding jump rope to your regular exercise routine. Jump rope is a high-intensity aerobic exercise that also effectively enhances muscle strength and muscular endurance.

Let's also re-examine sleep duration and patterns. According to studies on the relationship between sleep and body fat, when sleep is insufficient, the secretion of the appetite-stimulating hormone 'ghrelin' increases, while the secretion of the appetite-suppressing hormone 'leptin' decreases, resulting in increased appetite. There is also a study showing that the group with an average sleep duration of 8.5 hours has more than twice the body fat reduction rate compared to the group with 5.5 hours, and that reducing sleep time by 80 minutes leads to an intake of 549 kcal the next day.

Especially between 10 PM and 2 AM, this is important because growth hormone, which breaks down fat and increases muscle, is secreted during this time. Sleeping for 7 to 8 hours, including this period, can help accelerate breaking through stagnation.

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These are three very important things~

Many people have seen positive results with this, so let's definitely overcome it during the stagnation period ^^