You’ll probably agree that getting ready for the gym is often the most frustrating part of your workout routine. Dragging yourself out of a comfortable bed to go to the gym can be a real challenge.

But what if we tell you what is even more infuriating? Despite all your dedication and hard work, the number on the scale is refusing to come down.

If this all sounds very familiar to you, you might be experiencing a problem Stages of losing weight,

What is this?

“Weight loss stagnation occurs when a person losing weight reaches a stage where their progress stops. Even with a well-prescribed diet and regular exercise routine, this stage can be annoying as they are working just as hard but are getting different or no results. No matter what they do, the scale doesn’t budge,” explains Sphoorthi S, fitness expert at Cult (a fitness platform). india today,

Moreover, Abhishek Bhadoria, head trainer, Multifit (a multinational gym chain), explains that a person can get stuck in this state even after gaining weight.

Know why

The reason why weight stays stable is very simple. Kushal Pal Singh, fitness and performance expert at Anytime Fitness (a fitness club chain), explains that weight stagnation occurs because your body adapts to reduced calorie intake and increased physical activity, which slows down metabolism and reduces calorie burn.

Mumbai-based health and fitness expert Ishvinder Singh says, “One of the least motivating feelings is when you are on a low-calorie or restricted diet and exercise regularly, but still don’t lose weight. I have seen women, especially those who choose only dance or yoga, usually reach a dead end at a very early stage of their journey.”

According to Singh, if you don’t see any weight loss for three consecutive weeks, you have reached a certain level of weight loss and you need to consider factors such as lapses in diet commitments such as increased energy intake, incorrectly scheduled meals, or changes in the diet composition of macronutrients.

Hormones also play an important role. “People who try to lose weight quickly have a high secretion of a hormone called ghrelin. This hormone is known to increase appetite. Sudden weight loss and increased exercise intensity can affect cortisol and lead to fatigue, which leads to increased fat accumulation,” says Singh.

In addition, at the endocrine level, energy restriction causes a decrease in leptin, insulin, testosterone and thyroid levels, hormones responsible for fat loss.

It should also be kept in mind that if the weight loss process is not carried out in a planned manner, a large portion of lean muscle mass may be lost in place of fat. And if the muscle mass is low, it becomes difficult to lose fat.

Women in their 30s are the target

For several reasons, women in their 30s are more likely to experience a halt in their weight loss process. “Usually their metabolism slows down with age, which leads to fewer calorie burns and hence the process comes to a halt,” says Spoorthi S.

He further explained that fluctuations in estrogen, which is one of the hormonal changes that occur during perimenopause and menopause, can affect fat accumulation and metabolism.

Lifestyle changes such as eating and exercise habits, stress, additional obligations, and less time for self-care can also make it difficult to maintain weight loss.

Meanwhile, Abhishek Bhadoria says, “Although it happens to women, it is not limited to just one gender; many men too face the same problem.”

moving on from this

According to experts, to overcome this challenge, you have to make small changes in your daily routine.

You can start by re-evaluating your calorie consumption. Your body needs fewer calories when you lose weight, so you may need to cut back on your calorie intake slightly or find other strategies to create a calorie deficit, including increasing your physical activity.

Next, change your routine if it’s not working for you. You may find yourself burning fewer calories while exercising as your body becomes more efficient. Adding new exercises to your routine may be beneficial.

Focusing on strength training is another important aspect of building muscle, which can increase metabolism.

Meanwhile, according to Ishvinder Singh, it is important to understand where you stand in your weight loss journey. If you have lost a large amount of muscle, a recovery phase is needed to regain or increase muscle mass. This will increase metabolism and break the plateau.

On this, Kushal Pal Singh says, “Stagnation frustrates many people, but it is actually a part of the weight loss journey. It is important to keep in mind that it is temporary, and with the right strategies and workouts, you can overcome them and keep moving towards your goal.”

workout that actually works

To recover from the stagnant phase of weight loss, you can build your workout routine based on these exercises:

• strength trainingIncreasing muscle mass can help you burn more calories even when you’re not exercising by increasing your resting metabolic rate. Compound exercises like squats, deadlifts, and bench presses can help you with this.
• High Intensity Interval Training (HIIT): It combines short bouts of vigorous exercise with short rest intervals. It helps to increase cardiovascular fitness and burn more calories faster.
• Variable CardioExperiment with different cardio exercises, such as swimming and cycling. Variety can keep your body from becoming accustomed to a particular workout by stressing different muscle groups.

Will tracking your diet help?

Abhishek Bhadoria says that tracking your diet can help you get out of this weight loss phase. Sphoorthi S too agrees and says that tracking your diet is one of the most effective ways to get out of this phase.

It’s easy to lose track of food or eat small amounts over time. Keeping a food diary or using a tracking app can help you be more accountable.

Additionally, consider rebalancing your macronutrient consumption; reducing carbs or increasing protein may help with weight loss.

In addition to exercising and eating right, you should also:

• drink plenty of waterYour body sometimes mistakes thirst for hunger, causing you to eat unnecessary snacks. By drinking enough water, you can keep your metabolism running and control your appetite.
• Manage stress: Chronic stress increases cortisol levels, which promotes fat accumulation. This can lead to weight gain or stagnancy. Reduce stress by practicing yoga, meditation, or taking regular breaks during the day.
• Have proper sleepThe hormones that regulate hunger and satiety can be disturbed by lack of sleep, making it more difficult to lose weight. Getting a proper sleep of 7 to 9 hours per night can help you achieve your weight loss goals.
• have patienceFinally, keep in mind that weight loss is not necessarily a linear process. It is common to experience plateaus. Consistency will help you go a long way, and your efforts will pay off.