If you start losing weight by eating healthy and exercising, the only thing you are obsessed with is the "Libra". Day after day, when you see the scales tip in your favor, you become fixated on them and gain confidence and motivation to work hard on yourself and lose a little more weight. But there comes a phase of your weight loss journey when you actually see no progress on the scale at all and it is said to reach the "weight loss plateau", which is an inevitable phase of the weight loss journey. If you don't see results for your hard work at such a stage, you can easily get demotivated and jump off the weight loss cart. You would start to be afraid of the Libra, which was your best friend at the start of the trip. But let's say that losing weight isn't just about low numbers on the scale, there are many more numbers that you are likely to overlook and that may indicate your progress. If you learn more about these numbers, you will be excited again and start your sluggish weight loss journey all over again.
What is weight loss plateau?
If you are extremely devoted to exercise and religiously following a diet, you will notice rapid weight loss in the beginning, but after a certain point in time you may find that the weight does not drop faster or does not move at all. It is the phase in which you have reached the plateau and it could frustrate you. Weight loss plateaus can ruin your progress and make you lose focus. But we want to motivate all of you who have reached the plateau and tell you that a plateau also means that you have lost a significant amount of weight and to lose more you have to make some changes to boost your metabolism and the fast lane to speed up your progress, and across the plateau. It also means you're getting closer to your target weight, hooray! As we mentioned earlier, most people reach the plateau during their weight loss journey and stop losing more weight overall. This happens due to many factors, but the most common seems to be a slow metabolism, in which your body burns fewer calories than before. However, these tips can help you overcome your weight loss plateau.
8 weight loss numbers that are more important than the scales:
1. Waist size: With the goal of reaching that magical 26 inch waist, this is possible with healthy eating and regular exercise. We want to emphasize that the waist size should be less than 35 inches for women and less than 40 inches for men. A high waist size would mean the likelihood of developing high blood pressure, sleep apnea, and diabetes later. If you lose weight, your clothes will become loose and your waistline will also decrease. So check if your clothes come off, even if the numbers on the scale don't move.
2. Blood sugar level: Obesity naturally increases your risk factor of developing diabetes later in life. Once you start eating healthy, your fasting blood sugar is between 100 and the random sugar is only about 140.
3. Improved blood pressure values: Systolic and diastolic are extremely important. When you lose weight, your systolic and diastolic numbers fall in the 120/80 range.
4. Step count of more than 10,000 a day: This number ensures minimal activity and movement throughout the day, but don't just stop at 10,000 because once you have lost weight you would not feel tired of moving and to be generally active.
5. Reduced cholesterol levels in the lipid profile: Ideally, with a healthy weight, the total cholesterol for a healthy person should be less than 200 mg / dl. The "good cholesterol" in our body, HDL, must be 60 mg / dl or more, and your triglycerides should be 150 mg / dl. Remember that your LDL cholesterol (bad cholesterol) would drop over 100 after losing weight.
6. Number of hours you sleep each night: Once you start losing weight, you can easily sleep 8 hours without staring at the ceiling most of the night. Along with weight loss, exercise can help you sleep better, reduce snoring, and even cure insomnia. In this case, count your hours of sleep.
7. Body Mass Index: The Body Mass Index is extremely important if you want to know the risk factors for diseases related to obesity. If you're not sure how the BMI is calculated, do the following. The ratio of height and weight is BMI! The area of your BMI can determine whether you are healthy or obese. If your BMI is in the range of 18.5 to 24.5, you have a normal weight, which is also a healthy range. If the BMI is between 25.0 and 29.9, you are overweight and this weight can be controlled. If you are in the range of 30.0 or more, you are obese and need to start working on your health immediately. A higher BMI is not only unhealthy, but also carries a high risk of developing many diseases such as diabetes, heart problems, arthritis and many other lifestyle-related disorders. The good news here is that we have some tips to help you quickly lower your BMI area and achieve a healthy weight here in this post.
8. Exercise for more than 1 hour: In the beginning, if you are just starting to lose weight, you can only exercise for about 15 to 20 minutes. However, when you start losing weight, you will find that you can easily exercise for more than an hour. This is because exercise increases the production of endorphins, which can increase your energy level, reduce stress, and improve your mood.
9. Drink more than 8 glasses of water: Health professionals recommend drinking at least 8 glasses of water a day, but you should drink more than this number, especially in summer. To lose weight, water is an important factor. In fact, dehydration can lead to water retention and bloating, which further increases your weight. If you haven't consumed enough water, your body will save it the next time you drink water. To prevent this, drink at least 8 glasses of water a day.
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