how to get out of weight loss plateau on keto Not losing weight on keto? break the weight loss plateau
Have you hit a weight loss plateau on your keto journey? It can be frustrating and discouraging, but don’t give up hope! Plateaus are a normal part of the weight loss process, and with some adjustments, you can break through and reach your goals. First, let’s explore why plateaus happen. When you initially start a keto diet, you may experience rapid weight loss as your body adjusts to burning fat instead of glucose for energy. However, as your body becomes more efficient at using fat for fuel, weight loss may slow down or even come to a halt. This is because your body has adapted to the new lifestyle and isn’t as easily tricked into shedding pounds. Additionally, as you lose weight, your body requires less energy to function, so you may need to adjust your calorie intake to continue losing weight. So, what can you do to break through a plateau? Here are a few tips to try: 1. Revisit your macros: Make sure you are still tracking your macronutrients accurately and staying within your daily limits. Use a food scale to weigh your portions and double-check the nutrition information for any packaged foods you are eating. 2. Mix up your routine: Our bodies are great at adapting to routines, so try changing things up. Add in some new exercises, adjust your timing or frequency of meals, or even switch up your sleep schedule. 3. Incorporate intermittent fasting: By extending the amount of time between meals, you can give your body a chance to burn stored fat for energy and kickstart weight loss. 4. Try a fat fast: A fat fast is a short-term, high-fat, low-calorie diet designed to jumpstart weight loss. It typically lasts 2-5 days and can help your body break through a plateau. 5. Don’t stress: Stress can cause our bodies to hold onto weight, so try to practice relaxation techniques like yoga, meditation, or deep breathing exercises. Remember, weight loss is not a linear process, and plateaus are normal. Keep pushing forward, and with a little patience and persistence, you will reach your goals. And don’t forget to celebrate your other non-scale victories, like increased energy, better sleep, or improvements in your overall health. Lastly, here are a couple of resources to help you along your journey. Check out this informative article from KetoVale on breaking through keto plateaus. You can also use this keto food list, pinned by a fellow ketoer, to help plan your meals and snacks. Stay motivated and remember why you started on this journey. You’ve got this!
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