In a journey of weight loss, you will face a lot of challenges. It is not an easy journey but nothing is impossible. One of the common challenges that you will face is weight loss plateau. This is where most people get frustrated and give-up!

Weight loss plateau is the inability to lose weight after a certain period of time following a diet plan and fitness regimen.

It happens usually after 6 months of following a diet plan. It can last from several days to months. Weight loss plateau occurs because the body is adjusting to change. It is normal for every dieter. So, what do you need to do when you hit the weight loss plateau?

1. Increase exercise intensity and frequency
When people lose weight, fat decreases together with some muscle, thus metabolic rate will decrease. As to boost up metabolic rate, you are advised to do resistance or strength training 2-3 times per week as it promotes the retention of muscle mass. The more muscle mass you have, the higher metabolic rate and the more calories you burn even at rest. Keep continuing with cardio exercise at least 5-6 times per week. Increase exercise time for example 30 minutes to 60 minutes per day to burn more calories and help you to overcome the plateau.

2. Get enough rest and good quality sleep

Not getting enough sleep can lead to weight gain by lowering metabolic rate and altering hormone levels to promote hunger and fat storage. Thus, make sure to get enough 6-8 hours of high quality sleep to promote weight loss and gain overall health.

3. Recalculate the calorie needs

The energy requirement is different after you have lost weight following a diet plan and exercise. Thus, your body needs a new calorie requirement to suit the body needs based on your current weight status.

4. Keep track of your daily calorie intake

People tend to underestimate the amount of food that they eat. Check portion size and use measuring cups and scale if possible. Tracking everything you eat will be a great motivator and helps you to be aware of exactly what and how much you are eating.

5. Manage stres

Stress will increase body production of cortisol, a stress hormone which may increase belly fat storage thus making weight loss more difficult. So, learn to manage stress by doing some relaxing techniques such as yoga, meditation or others so that it helps you to promote weight loss and break through the plateau.

6. Seek professional advic
Experts such as doctors, dietitian are available to help you to overcome the weight loss plateau. Seeking professional advice is more worth it since they are experts in this field to help you lose more weight.

Keep continuing with healthy eating and exercise, do not feel down because the weight loss plateau is normal for everyone and it is just temporary! Feel great with what you have achieved so far, keep practicing a healthy lifestyle until you achieve the ideal healthy body weight.

Getting 6 to 8 hours of good quality sleep is an important part of a healthy weight loss journey. Insufficient sleep will cause body to produce more appetite hormones which lead to overeating.

Here are some tips to get adequate and quality sleep:

• Keep a regular sleep schedule
• Sleep in a dark room and comfortable environment
• Avoid certain food before bed:
Spicy food– irritates stomach and cause heartburn
Soda– full of sugar, leaves you awake
Coffee– contain caffeine which remain in body and affect sleep quality
Fast food– hard to digest
• Limit daytime sleep 30 minutes to 1 hour only
• Get regular exercise, but not within 2-3 hours before bedtime
• Follow a routine to help you relax before sleep for example, reading or listening to music.