14 Ways To Breakthrough A Weight Loss Plateau

Hey, welcome back to my channel. My name is Deenaz, and in this video I will be talking to you about weight loss plateau. When you know, when you start your journey, first you start losing a lot of weight. If you're doing it with a lot of commitment and dedication, you start, the first 5 or 10 kgs goes down very fast. And then after that you experience a plateau. What is a weight loss plateau? A weight loss plateau is when you have stopped getting any results. So in this video, I will be talking to you about 14 different ways on how you can break through your weight loss plateau. So if you are ready, I just want you to sit back, grab a pen and paper, and just keep making notes. Okay, number 1 is the first thing you need to do is lower the carb intake, carbohydrate intake. So we have a lot of tendency of eating large quantities of rice, or whether it is millet or brown rice or rotis. And if you are not burning that amount of, those amount of calories, then you are going into a calorie excess mode. And you're going to convert the carbs into fat. So the first thing you want to do is reduce the quantity of carbs that you're really doing. Number 2 is opposite to that, increase the workout. So if you're used to working out 1 hour a day, I want you to take it up to 1.5 or 2 hours. Yes, you heard it right. Why 1.5 to 2 hours? Because the amount of work that you're putting in is not adequate compared to the amount of food that you are eating. So you have to tweak that tremendously. And when I am talking about workouts, I also want you to tweak the intensity. So if you are going for a walk every day, I want you to increase the speed at which you are walking or the duration at which you are walking. If you are doing Zumba aerobics class, I want you to give yourself bigger moves, better moves, and keep your arms— take your arms over your head, and that itself will help you to increase the intensity, increase your heart rate. When your heart rate goes up, your body goes into fat burn zone. When your body goes into fat burn zone, you are going to start losing weight and you are going to break that plateau. Number 3, track everything. What you eat, how much you exercise, whether you exercise or not, what do you do throughout the day, how many steps are you getting in a day. So grab your smartwatch and log every single thing. So trackers are super important. Number 4 is increase your protein intake. A lot of people, especially in India, we have a tendency of eating vegetarian food and we eat non-veg maybe only once or twice a week, which is fine. Now if you are a vegetarian and eat predominantly vegetarian food at home, then you need to add more protein into every meal. So I want you to start adding in some either protein drink you can buy from a chemist store, or you can add, you know, lentils like chole, chana, chana, or the black chana, boil it and have that, or have a bowl of sprouts every day, or different varieties of dals. Now this will increase your protein intake in your body. When the protein intake goes up, your muscle starts becoming more active and you will start burning calories faster. Number 5 is manage stress. Most of the times when people are not losing weight or they have plateaued, their body internally, you've gone through stress. So maybe you feel that, oh my God, oh my God, nothing's happening, oh my God, I don't know what to do. Okay, write it, journal it out and write down and find out what is your stress and release that stress. Could be with meditation, music, movement, whatever. Find different ways of releasing your stress. Number 6 is fasting. Now in India, for many religious or spiritual reasons, a lot of people do fasting, and that is really good because you are detoxing your body in some way. Now if you are not used to doing that kind of fasting and if you have reached a plateau, then for, you know, like twice a week, you can eat like one meal in the day. So maybe just one dinner in the day, or just have a couple of fruits throughout the day, or just eat a breakfast in the morning and then eat your dinner one shot in the night. By doing this, your first and foremost, your calorie intake will go down, and you are giving your body that time where your body is not insulin resistant, and it helps you in burning more sugar in the body. Number 7, alcohol. People who drink alcohol on a regular basis on a regular basis— when I say regular basis, I mean like 5-6 times in a week— have a tendency of plateauing their weight. So if you are used to having a drink once a week, that's absolutely fine. What you might want to do is cut down the volume of the drink that you are having. If you are used to having drinks every day, then bring it down to say 3 times a week or 2 times a week, and you will realize that your weight starts dropping again. Number 8, fiber. Pack in a lot of fiber in your diet. When I say fiber, fibrous fruits like apple, pears, and vegetables, and you know, even oats. These are all very high fiber foods. Why is fiber important? Fiber is important because it helps you— because it takes time to digest. Fibrous foods take time to digest. So I want you to increase the quantity of type of fiber that you consume in your diet. It will not only clean your colon, it will not only clean your gut, but it will also take your body's metabolic rate, that is the rate at which you are burning calories, will also go up. Number 9, drink lots of water. 80%, 70 to 80% of our body is made up of water. So when you drink a lot of water, it helps you in flushing out all the toxins in your body. Number 10, PFC— protein, fats, and carbohydrates. Make sure that all your 3 meals have some amount of protein, some amount of fat, and some amount of carbohydrate. When you distribute the PFC, the proteins, fats, and carbohydrates throughout the day, then your protein intake will go up. You will also consume a fair amount of carbohydrate and a fair amount of fat in your body, and that will increase your metabolic rate and will help you to break through the plateau that you are going through. Number 11, sleep. Your body requires a lot of sleep. Why is sleep important? Because sleep helps to repair the body. When you are sleeping completely for 7-8 hours at a stretch, your body will repair itself completely and will prepare your— prepare you for the next day, for the next day's workout, for the next day's day-to-day activities. So if you slept for, say, 7-8 hours at a stretch and you wake up in the morning, you will feel way more energetic. When you feel way more energetic, what do you do? You will work out in a more energetic manner. You will stay more active throughout the day. You will not feel sleepy during the day. So continuous 8 hours of sleep in the night are necessary. Number 12 is stay active throughout the day. I say that to you all the time. That is not what you do for that 1 hour. What are you doing for the rest of the 24 hours— 23 hours in the day? You have to be super active. Keep your body active. Move. Get in as many steps as you can. Walk around the house. Walk outside. Go for a walk. Go to the supermarket. Try to find errands to do. Park your car a mile away. Do all that it takes and make sure that you have actually Packed in way more physical activity than just your workout. Number 13, have lots of vegetables. Sometimes you might want to replace your carbohydrate with a bowl of veggies. The calorie intake will be less, the carbohydrate intake will be less, and the fiber intake will be more, and that will help you to burn more calories. And last but not the least, after you've lost a lot of weight You might plateau and you might not lose a lot of weight, but at that time you will start losing in inches. So I want you to then start focusing on your inch loss rather than your weight loss. Most important is keep your mind positive. When you keep your mind positive and say, tell yourself that come what may, I will do it, then you will definitely do it. So these are the ways you can break through your weight loss plateau. So if you feel that you need to work with me or work with a mentor, I've got a free masterclass planned for you. I want you to go into the description below, click on the link, and come and join me in my next masterclass where I'll be teaching you way more things, tools and techniques that are going to help you to and teach you to become your own coach. And remember to subscribe to my channel, switch on the bell icon, get all my notifications, and share this video Because I want— I'm on a mission to make India healthy. So I want all of you to share the video, share the goodness of health, share the goodness of prosperity, and put yourself on that track. I look forward to seeing you in the next video. Thank you and bye-bye.