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10 Tips to Overcome a Weight Loss Plateau

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You nailed the diet and started hitting the gym hard. You started to get some great results but then all of a sudden the weight loss just stopped. No matter what you’ve tried you just can’t seem to get those number down and now you’re wondering whether to just give up.

Is that the end of the road for you? Should you just be happy with what you’ve achieved? 

No, of course not.

In this article we’ll give you the best tips for overcoming that weight loss plateau and tell you how, with a few little tweaks, you can reach your ideal weight.  


What is a Weight Loss Plateau?

When you decide to start losing weight the first thing you do is change your diet – drop the soda and the takeouts, start exercising and being active. This adds up to a lot of weight loss quite quickly. In fact weight loss works very much by the ‘law of diminishing returns’. What that means is that the more weight you lose, the harder it is to lose weight.

A weight loss plateau refers to the point where weight loss halts even though you are still actively trying to lose weight. It is completely normal. It might last a few days, or even a few weeks.

If you were to track back through the scientific research you’d not find much evidence to suggest that weight loss is a linear process.


Tip #1. Change What You’re Doing

weight-loss

If its not broken, don’t fix it… but if you always do what you’ve always done, done expect a change.

Your first immediate action should be to make some small changes. Once you hit a plateau you should use it as a signal to change your approach.

Start by making small changes and monitor how they affect your body. This could include adjusting your calories, changing macros around slightly or modifying your training plan. Small changes soon add up.


Tip #2. Track Your Calories

food-calculator

Your first intervention is to re-evaluate how many calories you are taking in on a daily basis. With so many apps and trackers available this process has never been easier.

The ‘calorie creep’ as it is often referred to as, is when you eat more food than you need to without even realizing it.

The bottom line is that if you are eating more calories than you are burning off you will find it very difficult to lose weight. It is a lot easier to cut, say 200kcal out of your diet, than it is to exercise 200kcal off.

Eating too little can also have an adverse effect too. If you drop your calories by too much your body may not want to ‘give up’ fat as quick as you’d like. Aim for no more than 500kcal deficit when trying to lose weight.


Tip #3. Increase Muscle Mass

MUFA-and-Fat-Loss

Are you lifting weights? We don’t mean as an afterthought to your cardio session, we mean really weight training? If not then you need to start now.

Your metabolism is affected by how much muscle you have – the more muscle, the more calories you’ll burn. All of those endless cardio sessions can start to be counterproductive if you begin to lose lean weight.

By adding muscle you’ll look more shapely and athletic You’ll burn only a modest amount of extra calories at rest, but exercising with more muscle presses your fat burning switch quicker than you could ever imagine!


Tip #4. Boost your NEAT

neat-for-weight-loss

Spending time at the gym is great – you’re burning calories and hopefully putting in some weight training to add muscle. That still leaves you plenty of hours in the day to keep active though.

The key here is that you have to be active at a low intensity or you’ll soon burn out – this will lead to you feeling tired, fatigued and having a weakened immune system. This will ultimately have an adverse effect on your health and lifestyle.

Non-exercise activity thermogenesis, or ‘NEAT’, refers simply to moving around and sitting less. Walking, cleaning, tidying, fidgeting and playing with your kids are all examples of activities that are not physically demanding but add up over a day.

You can expect to burn an additional 1-2kcal per minute by adding these in to your daily routine so it’s worth it.


Tip #5. Change Your Workouts

Low-Carb-Diets-for-Weight-Loss

Your body has the amazing ability to adapt to exercise – what seems hard one week can seem easy the next. That’s a good thing as it shows you’re getting fitter.

As you get used to an exercise plan it becomes easier and less of a challenge so it is important to keep changing the structure of your workout and adapt both the frequency and intensity of your sessions too.

Adding high intensity interval training is a great, time efficient way of burning over 1okcal per minute. It’ll boost your metabolism and may even help you to add lean muscle. Try bike or treadmill sprints for a great cardio interval workout.


Tip #6. Sleep More

sleep-for-weight-loss-plateau

Whilst being active throughout the day is essential, it is just as important to rest well and recover at night. Sleep provides your body with the perfect opportunity to replenish itself.

Sleeping well helps to reduce the levels of a hormone called cortisol, which can elevate fat particularly around your middle. Sleep will also help to regulate your appetite – studies have shown that those who get less than 8 hours sleep a night have higher appetites than their more rested counterparts.

Taking a short 20-30 minute nap in the daytime is also great for recovery, as well as mental and physical alertness.


Tip #7. Be flexible with your macros

micronutrients

 

Providing that you are hitting a calorie deficit the next thing to play around with what makes those calories up. Tracking how much carbohydrate, protein and fat you eat sounds like a daunting task, but once you get your head around it it’s quite easy.

Eating more protein can help boost weight loss due to its thermic effect – it takes more energy digest than any other nutrient. It is also the most satiating macro so will keep you feeling fuller for longer.

Aim to achieve a basic split between 40% protein, 30% carbs and 30% fats to begin with, and adjust as necessary. 


Tip #8. Use a Fat Burner Supplement

Grapefruit-and-Health

If you haven’t already added a fat burner supplement to your routine then you might want to consider one. The ingredients that these supplements contain are specifically designed to boost metabolism and increase feelings of fullness.

Instant Knockout contains specifically selected, natural ingredients that help burn fat. These include green tea extract, caffeine anhydrous and cayenne pepper – all shown to boost metabolism in scientific studies. You’ll also find glucomannan to increase satiety and a number of vitamins and minerals to boost health.


Tip #9. Hydrate to Lose Weight

hydrate-to-lose-weight

Studies have shown that drinking water prior to a meal can reduce total food intake. Keeping hydrated can also boost your metabolism too.

Symptoms of thirst and hunger are not too dissimilar. When you think you feel hungry you may in fact just be slightly dehydrated so a drink of water will help to keep hunger at bay.

Make sure you get plenty of fruit and vegetables in your diet too – not only are they low in calories, they provide you with essential vitamins and minerals and a surprising amount of water as well.


Tip #10. Reduce Stress

Yoga-for-Weight-Loss

The day-to-day responsibilities at work and home can drive your stress levels through the roof. The side effect of this is that your cortisol levels will increase, making it hard to shift those last few pounds.

Try stress-busting activities like Yoga and walking to gain some life balance. Even things like reading, watching TV in moderation, and socializing with friends can all be useful to drive those cortisol levels down and get back on track.


Which Fat Burner Should You Use?

With so many products on the market it is important to make sure you use only the best and safest ingredients.

Instant Knockout is an industry-leading fat burner that helps you achieve fat loss goals by boosting your metabolism in a safe way.

It’s even been endorsed by multiple MMA fighterswho have seen benefits such as:

  • Increased Calorie Burning – Turn on your fat burning furnaces
  • More Energy – You’ll be able to exercise harder and for longer
  • Appetite Control – You’ll naturally reduce food cravings which will help you maintain a strict diet
  • Day-Long Fat Burning – Regular servings throughout the day, allow your body to constantly burn fat

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