Have you ever been on your weight loss journey and each week you’re seeing the pounds drop off of you until suddenly it stops? Have you ever been frustrated because no matter what you did you couldn’t seem to lose anymore weight? Well this post is for you! Check out some ways to overcome your weight loss plateau!
#1: Intermittent Fasting
Intermittent fasting is a pattern of eating that involves periods of time throughout the day without consuming or drinking anything else but water, black coffee and apple cider vinegar. It’s a very effective technique in weight loss, burning fat, and many overall health benefits. To overcome a weight loss plateau, try intermittent fasting for 30 days and you’ll see the weight begin to come off! My favorite style of intermittent fasting is OMAD, where you only consume one meal a day. If that is too hard, then try the 20:4 where you go without food for 20 hours and choose a window of 4 hours each day to consume food.
#2: Calorie Cycling
Calorie cycling involves switching back and forth from periods of calorie deficits. It can have a positive impact in speeding up your metabolism because it can prevent metabolic adaption of a normal weight loss diet. The best way to do this is to calculate the number of calories required to maintain your weight by clicking here. Then, create a plan using the example plan below! The plan below is if your maintenance intake is 1800 calories. For your medium deficit days, you want to intake 400 calories less than your maintenance intake, so 1400. On your low deficit days, you want to intake 200 calories less than your maintenance intake, so 1600 calories. On your high deficit days, you want to intake 600 calories less than your maintenance intake, so 1200 calories.