You made it. Even after months, you managed to get rid of almost all your extra weight. Still, after losing 30, 40, or 50 pounds, it looks like your body won’t allow you to go any further. You’ve committed to your weight loss journey, but you still need to lose those last few pounds and fast.
To lose those stubborn 5 or 10 pounds even though you keep following your diet plan and exercise routine diligently seems impossible.
Weight loss plateau is a common issue and usually occurs after 6-8 months. It can be very frustrating and lead to weight regain. But there is no need to panic!
Acknowledge how far you’ve come and try a few things that might help you reach your ideal weight.
Why is losing the last few pounds so hard?
Losing weight is not an easy road, but people seem to agree that when you get close to your final goal, it gets even more challenging.
Initially, the new lifestyle changes in your physical activity and meal planning significantly impact your body. You start to lose weight fast.
The more your body adjusts to the new leaner, the more efficient it saves energy. You probably start to feel hungrier. The same heavy exercise routine, in the beginning, becomes easier to accomplish.
3 reasons why weight loss plateau might happen
Three reasons may explain weight loss plateau:
- Metabolic rate drop
- Increased appetite
- Biological response for survival
1. Your metabolic rate drops as you get leaner
To maintain a bigger body, you need more calories. Your basal metabolic rate and energy expenditure at rest drop slightly, and you burn fewer calories once you lose weight. According to a recent study, this phenomenon is thought to have little influence on slowing down the weight loss process compared to appetite increase.
2. Appetite increases when you lose weight
According to the same study, dieters tend to eat an average of 100 additional calories a day per kilo lost. This can be over three times greater than the energy expenditure adjustment for the slowing metabolism. Feeling hungrier is a greater barrier to losing the last few pounds than your decreasing metabolic rate.
3. Your body naturally fights weight loss as a survival response
After a while, your body becomes inclined to preserve your weight “just in case”. It’s the natural survival response. Fat cells are the most important energy storage in your body.
When you shed weight, these adipocytes shrink, but the cells don’t disappear. As soon as you start eating a little bit more after a strict diet plan, they’re ready to stock up on fat again.
Things you can try to lose those last few pounds
You can try a few things to keep the scale moving.
Keep an eye on portion sizes
After a few months of assiduous meal planning and prepping, it’s easy to become less meticulous in measuring all your proteins, carbs, and fat. Many dieters get tired and start eating bigger portions or simply indulging in snacks more than they should.
Try to measure cups or keep track of your calorie intake with a food journal or a health app.
Have cheat days
Eating what you love with no portion control for a day or just one meal can be an excellent way to keep your motivation up and reward yourself after months of dieting. It can work well if you’re very disciplined in following your diet plan afterward.
Make sure you don’t get carried away by the binging! Although this method can boost your motivation, there is no consistent scientific evidence of its health benefits or the hunger hormone working more efficiently after a cheat meal.
Mind the quality of your sleep
If your sleep is poor, you’re more likely to crave sugar and fat and feel hungrier. It appears there is a link between sleep restriction and hunger hormone production.
Get at least 7-8 hours per night, work on a bed routine such as softer lights, no work, and no phones at least 30-60 minutes before bedtime to help you relax and doze off quickly.
Change your training routine
Add some cardio activities or switch to more high-intensity training, lift weights to increase your lean mass, and improve your metabolism to burn more calories. Muscle cells require more energy at rest than fat cells. Even trying a different sport can help. You need to trick your body into something it is not used to.
All these things can contribute to shedding final pounds, but it won’t happen overnight. Also, you might want to try a combination of lifestyle changes to see what works for you.
If you want more immediate and longer-term results, liposuction might be the solution you’re looking for.
How liposuction can help you reach your ultimate weight goal
Vaser liposuction effectively eliminates localized adipose tissue from certain body areas such as your belly, thighs, back, and chin.
Suppose you’ve implemented all the necessary adjustments, but you still can’t reach your idealized number on the scale. In that case, the physical removal of fat can be an optimal solution, especially if you’re after a better body contour that doesn’t automatically come with diet and crunches in the gym.
However, this is not an easy fix.
Liposuction is a surgical procedure. Therefore, you need to follow some steps to maximize its results during your post-op recovery. A healthy lifestyle that includes a balanced diet and physical activity is always key to obtain and maintain a healthy weight and wellbeing over time.
To evaluate if you are a good candidate for this treatment, you can book a consultation with our lipo doctors at Premier Liposuction.
Determination is good, and it is a huge driver when it comes to weight loss. But remember, your general physical and mental health always comes first. Ensure you celebrate your accomplishments and always set reachable weight goals.