What to do when you hit a "diet plateau" and can't lose weight even if you don't eat

When dieting, there are times when your weight reaches a plateau, where it stops decreasing. Because our bodies have homeostasis, striving to maintain a constant weight and other conditions, weight loss can reach a certain point and then stop. Let's learn how to effectively overcome a diet plateau.

 

◇Maintaining a beginner's diet mindset Judy Justy, nutrition coordinator at the Joslin Diabetes Center in the US, says, "To overcome a diet plateau, it's important to remember your original intentions, such as reflecting on your weight loss motivations." She explains that if you lose your original intentions, such as gradually increasing your food intake or mindlessly consuming high-calorie foods because you think you're getting closer to your goal weight, it's difficult to overcome a diet plateau. Until you reach your goal weight, you should meticulously record what you eat and work to improve eating habits that are hindering your diet. Dr. Justy adds, "By keeping a food log, you can distinguish between foods that are effective for weight loss and those that aren't, and you can adjust your diet strategy accordingly."

◇Eat more meals If you're already eating three meals a day, consider eating more frequently and more frequently. Eating a light meal every three to four hours can boost your metabolism. This could be a slice of whole-grain bread with peanut butter or a handful of nuts (15 pieces).

 

◇Reduce carbohydrate intake in the evening You should reduce your intake of high-carbohydrate foods like rice, bread, potatoes, and corn at dinner and afterward. Because you're relatively less active in the evening, any carbohydrates you consume aren't fully metabolized, increasing the likelihood of them being stored as fat. Instead, it's best to eat low-fat protein, fiber, and other nutrients.

 

◇Restrict carbohydrate intake before aerobic exercise Before aerobic exercise, it's best to consume protein instead of carbohydrates. Consuming carbohydrates prevents the body from using fat as an energy source during exercise, preventing effective body fat and weight loss.

 

◇ Do interval training Interval training, which alternates between high-intensity and low-intensity exercises, can help you burn more calories in the same amount of time. For example, if you jog for 45 minutes every day, add a 60-90 second interval every five minutes where you run faster, almost out of breath.

 

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Interval exercise such as walking or running is good.

It's coming out a lot these days

 

Reduce carbohydrate intake

If you eat in the order of vegetables -> protein -> carbohydrates

I hope this helps.