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Weight loss is a tough journey; it requires time, energy, planning, and a lot of motivation to achieve the desired goal. While you may have tried everything for weight loss, from extremely restrictive diets to cutting back on calories, but the truth is, everyone has a different body and metabolic rate. Some people may achieve weight loss by only cutting back on carbs and doing exercising, whereas others may follow specialized diets to achieve weight loss goals. While this journey may be arduous, it is highly demotivating if you hit a plateau.

What is a plateau?

In the beginning, the weight loss routine might help you drop the weight fast, but with time the progress declines and reach a halt known as a plateau. Most people experience plateau during their weight loss journey. Although it is frustrating for people, but different methods may assist in overcoming the plateau.

Why do we plateau?

There are various types of theories behind plateauing and lacks a definitive answer. Here, we discuss the two popular ones.

  • The body wants you to keep the weight on- When we go through fat loss, our bodies become conscious and would want us to conserve fat to keep us alive. They would work diligently against us to take us back to the higher set point. Moreover, our Basal Metabolic rate (BMR) slows down and works to conserve all energy, making us hungrier. 
  • Your Diet and Body are in sync- This is another possible explanation for hitting a plateau. Whatever you are consuming is enough for the body to maintain the weight, and the plateau is the result of your diet. To shed those pounds, you might want to incorporate a few changes to your diet and workout routine.

What can you do to break the plateau?

Breaking a plateau may be difficult and time taking. However, it requires motivation and consistency to lose the last extra pounds. While, there are several ways to break your weight loss plateau by increasing the frequency and intensity of your workouts, changing your diet plan, or cutting back on carbs. Another approach that has been effective for overcoming the plateau is intermittent fasting.

What is intermittent fasting?

Intermittent fasting is popular these days and has become a new health trend. It involves going on long periods of fasting, typically between 16 to 48 hours. The notable feature of practicing intermittent fasting is to increase fat loss and reduce waist circumference. Moreover, a review of several studies on intermittent fasting showed that it leads to a 3-8% weight loss and a 3-7% reduction in waist circumference. People observe intermittent fasting in several different ways, such as: 

 16/8 rule: This is when your daily eating window is about 8 hours and fasting for the remaining 16 hours. Whereas during fasting, you can drink water, tea, coffee, and zero-calorie beverages, which help reduce hunger.

The 5/2 diet routine: This involves regularly eating for five days of the week and restricting calories to as low as 500 for two days of the week.

Eat stop eat: This routine requires fasting for 24 hours, two days a week, and continuing healthy eating when you are not fasting.

Alternate day fasting: While following this routine, you need to fast every other day. A full fast may be somewhat extreme and is not a good option for beginners.

The warrior diet: This involves eating small portions of fruits and vegetables for the day and having a big meal at night. Thus you fast the entire day and feast at night, within a four-hour window.

Spontaneous meal skipping: This method is to skip meals spontaneously when you don’t feel hungry, with no proper structured fasting routine, you may skip meals from time to time.

All six methods may help to break the weight loss plateau- after all, you need to incorporate changes into your diet or workout routine for successful plateau breaking. Intermittent fasting may help you to achieve precisely that. Though it may not work for everyone, people believe that it works well for women and not men. Diet quality is still crucial with intermittent fasting. Try incorporating healthy foods to your diet during your eating window rather than uncontrollably eating high calories, processed meals.


Hello, My name is Yusra and I am a passionate writer. My expertise is in healthcare.