Diet, exercise, and lifestyle changes are needed to overcome weight reduction plateaus. Here are some ways to overcome plateaus and keep losing weight:
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Recalculate Caloric Needs: – Reassess your daily caloric needs based on your current weight, activity level, and goals. You may need to adjust your calorie intake as your weight changes.
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Try Intermittent Fasting: – Intermittent fasting can be an effective strategy for some individuals. Experiment with different fasting windows to see if it works for you.
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Cycle Caloric Intake: – Implementing periodic higher-calorie days (refeed days) can help prevent metabolic adaptation. This can involve temporarily increasing your calorie intake to maintenance levels.
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Watch for Hidden Calories: – Reevaluate your food diary for any hidden or unaccounted calories. Small bites, snacks, or condiments can add up.
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Increase Protein Intake: – Protein helps with satiety and muscle preservation. Ensure you're getting an adequate amount of protein to support your weight loss and muscle maintenance.
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Modify Meal Timing: – Experiment with the timing of your meals. Some individuals find success with adjusting the distribution of their daily calories throughout the day.
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