When dieting, there are times when weight no longer decreases and reaches a plateau. Our bodies have homeostasis, which aims to maintain various states, including weight, so once weight decreases to a certain point, it stops decreasing. Learn about effective ways to overcome the dieting plateau.

 

◇ Maintaining Motivation During a Diet Judy Justy, Nutrition Coordinator at the Joslyn Diabetes Center in the United States, said, "To overcome a diet plateau, it's important to revisit your motivation for weight loss and not lose sight of your initial goal." She explained that if your mindset becomes distracted, such as gradually increasing your meal portions thinking you're close to your target weight or unintentionally consuming high-calorie foods, it becomes difficult to break through the plateau. It is essential to keep detailed records of your food intake until you reach your goal weight and to work on improving eating habits that hinder your diet. Dr. Justy stated, "By tracking your food, you can distinguish which foods are effective for weight loss and which are not, and then adjust your diet strategy accordingly."

◇Eating smaller, more frequent meals If you are consuming three meals a day, try dividing your meals into smaller, more frequent portions. Eating a light meal every 3 to 4 hours can activate your metabolism. This includes options like a slice of whole grain bread with peanut butter or a handful of nuts (about 15 pieces).

 

Reduce the amount of carbohydrates consumed in the evening. You should decrease the intake of high-carbohydrate foods such as rice, bread, potatoes, and corn during dinner and afterward. This is because in the evening, activity levels are relatively low, and the carbohydrates consumed may not be fully metabolized, increasing the likelihood of being stored as fat in the body. It is better to consume nutrients such as low-fat proteins and dietary fiber instead of carbohydrates in the evening.

 

◇Limit carbohydrate intake before aerobic exercise It is preferable to consume protein instead of carbohydrates before doing aerobic exercise. Consuming carbohydrates causes the body to use carbohydrates rather than fat as an energy source during exercise, which prevents effective reduction of body fat and weight.

 

◇Interval Exercise By alternating between high-intensity and low-intensity exercises, interval training allows you to burn more calories in the same amount of time. For example, if you jog for 45 minutes daily, you can add segments where you run faster for 60 to 90 seconds every 5 minutes, making you breathe harder.

 

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Walking or running interval training is good.

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Reduce carbohydrate intake

Eating vegetables first, then protein, and finally carbohydrates.

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