As you start to lose weight your metabolism slows down due to the body requiring less energy to fuel less body weight. You will need to further reduce your energy intake and adjust your macronutrients with every 5kg lost.
Here are our top tips to beating that stubborn plateau:
1.Increase the protein intake:
The danger of consuming a very low energy intake is that muscle stores may be converted into energy. The less muscle mass you have, the slower your metabolic rate becomes. It is therefore essential that this lean muscle is protected, and your body uses more fat stores for energy. Protein also increases your metabolic rate and keeps you fuller for longer. This can be done by increasing your protein intake through food sources, replacing snacks with USN BlueLab™ 100% Whey Protein or Diet Whey IsoLean or sipping on either BCAA Amino+ or BCAA 12:1:1 during the day.
2.Cut down on carbohydrates:
Refined carbohydrates can be difficult for the body to digest and can cause fluctuations in the blood sugar levels. Generally, reducing your carbohydrate intake will speed up the rate of weight loss.
3.Watch those beverages:
We often forget about the energy that is hidden in the beverages we drink. One cup of fruit juice contains up to 6 teaspoons of sugar. Alcohol is high in energy which is absorbed immediately by the body and stored as fat. Ensure that water makes up the bulk of your fluid intake. Sugar-free drinks may be consumed occasionally.
Breakfast is the most important meal of the day. Missing meals results in a drop in blood glucose levels which stimulates the release of insulin. Insulin then stores the next meal as fat for energy. Keep your blood sugar levels stable by eating small snacks and meals throughout the day.
Mindless snacking and tasting food while cooking contributes to your energy intake for the day. Being conscious of everything you put into your mouth is one way to track how much you are eating. You can do this by keeping a food diary in a notebook or on your phone, noting every item you eat or drink.
6.Slash the salt
Salt is the main culprit of water retention and bloating. Cutting down on salt and salty foods will leave you feeling less bloated and reduce the weight on the scale. Watch out for hidden salt in sauces, processed foods, convenience meals, bread and snacks.
7.Get more shut-eye
Lack of sleep has been found to increase hunger levels and increase levels of cortisol, the stress hormone, which may contribute to weight and fat gain – particularly in the abdominal area. Aim for at least 7 hours of sleep per night.
8.Up the cardio
High intensity cardiovascular activity is one way to increase your metabolism and fat burning. Try to add sprints and incline changes when running or walking on the treadmill. Doing “fasted cardio” (first thing in the morning before eating) has been found to burn fat stores and speed up weight loss.