Ways to deal with Weight-loss plateau
What is a weight loss plateau?
Weight loss after bariatric surgery differs in its rate. Initially, there is a rapid decrease in weight, while there may seem to be a stall later on. Every individual will experience this weight-loss plateau while trying to lose weight. This is not something to be discouraged. There are many ways to deal with the problem of the weight-loss plateau.
Why is there a weight loss plateau?
The cause for the weight loss plateau is essential to note as almost all people find it very frustrating while not being able to achieve their desired weight even after proper diet monitoring and following an appropriate schedule for physical activity.
Our body has a store for food in the liver and muscles as glycogen which has mostly water content. Initially, while restricting previous diets, this glycogen is broken down, and the water content is released. This is the reason for significant weight loss. After some time, the body may adjust, and a stall in weight loss may be observed. There may also be a need for consulting a proper nutritionist for further counseling related to losing weight and overcoming the weight-loss plateau.
Ways to deal with weight-loss plateau
Everyone has different choices while losing weight. When you lose all the weight you acquire from your diet; you are said to have reached a weight-loss plateau. If you want to lose weight further, you need to pass the table and make more alterations.
Some significant changes which can be made while dealing with the weight-loss plateau are as follows:
Check on your caloric intake
The first thing to lookout for before starting on a weight-loss aim is to look at your caloric intake. You should know the daily consumption of your calories and should aim to cut off excess calories from your daily diet. Consult a good dietitian and follow a proper chart for desired caloric intake.
Eat more fiber
Studies have shown that introducing a fiber diet in your daily routine helps you lose weight faster. Oats, nuts, apples, beans, and berries are good sources of fibers. Switching a fiber diet with simple carbohydrates like sweets and beverages is essential for losing weight. Fibers take time to digest and help to promote the feeling of fullness, hence preventing overeating and unnecessary weight gain.
Eat more protein
Proteins are foods recommended by dietitians for weight loss. This is because proteins cause suppression of the appetite-stimulating hormone ghrelin. Try introducing a large portion of protein into your diet. Talk to your nutritionist and make up a good dietary plan.
Decrease salt intake
Salts are a significant part of our daily diets. But a higher than average intake is harmful. A high salt diet can lead to weight gain initially because of causing water retention in the body and weight gain. Mostly high salt diets are rich in sugars and excess fats. Therefore, avoiding such foods helps to prevent weight loss in the long run.
Avoid alcohol and other carbonated beverages
Alcohol and the use of carbonated beverages are rich in calories and the source of unwanted carbs, which lead to weight gain, a significant concern for those trying to reach a weight loss plateau.
Avoid skipping meals
A very common misconception is found in the general population related to weight loss. Skipping meals is never a solution. It only causes your metabolism to slow down; it also promotes overeating. Therefore, try taking multiple small portions of meals throughout the day to prevent unnecessary hunger pangs.
A good water intake is vital for the purpose of weight loss. Water intake promotes dilution of excess salt in the body and fulfills the body’s demands. It helps keep your surgical site skin tight, which is a concern after bariatric surgery. Drinking water before meals prevents overeating and helps in losing weight faster, as proven by studies.
Do variations in your workouts
There are various options you can opt and try out for workouts. For example, cycling, jogging, running, playing tennis, basketball, football, etc. Focus on balancing the number of calories you consume from your daily diets. Encourage your friend or a family member to come with you regularly so that you don’t lose the motivation you need during the process.
Read More: Home workouts to stay fit
You may be required to join a training center or gym for weight loss. Get yourself a good trainer and start with exercises of varying degrees of stressful activity. Get good company with you.
Weight loss after bariatric surgery and adopting a new lifestyle is not an easy task. It requires consistency and patience. Following a good dietary plan and sticking to your regular physical activities is crucial for achieving the goal.
Read more: Nutrition after Bariatric Surgery