What should I do to avoid weight loss plateaus?
This comprehensive guide will explore the topic of changing your exercise routine in order to avoid weight loss plateaus. Many dieters and fitness lovers struggle with this question. This article will discuss the importance of this subject, give insights into how to start, offer examples of changes in workouts, and provide additional tips. We want to give you a scientific perspective on your fitness and health journey to make better informed decisions.
Change Your Exercise Routine To Prevent Weight-Loss Plateaus
Changes in your exercise routine are crucial to overcoming plateaus. Exercise routines can cause calorie burning to decrease over time. This could lead to a weight loss plateau. Switching up your workout routine will help you to re-energize your body, increase your metabolism and challenge your muscles.
In a 2017 article published in Medicine & Science in Sports & Exercise, researchers found that people who changed their exercise routines lose more weight than those individuals who stick to the same program. There is scientific support for changing up your exercise routine in order to prevent weight loss plateaus.
What to Know Before You Start
It's crucial to consider a few key factors before you begin to change your exercise routine. You should not reduce your calorie intake too much, as it can affect your metabolism. This will hinder your weight loss. According to a study published in Journal of Applied Physiology, strength training helps maintain muscle mass while losing weight. Consistency is also key. Even if your exercise routine changes, you should still maintain healthy eating and regular physical activity.
Exercise Changes that Avoid Weight-Loss Plateaus
- Include High-Intensity Interval Training. A Journal of Obesity study found that HIIT is more effective than cardio for weight loss.
- Strength training will help you maintain muscle mass while losing weight. According to a recent study published in Clinical Nutrition and Metabolic Care, it also increases your metabolism.
- You can work different muscles by switching between different cardio exercises.
- Try incorporating longer or more intense workout sessions if you are used to doing light exercises. If you are used to short intense sessions, then try more moderately-intense ones.
- Learn new exercises. Adding new movements to your routine can help you stimulate new muscles, and make it more exciting.
- You can also challenge your muscles by changing your order.
- Include rest days in your routine: Resting is essential for muscle recovery and growth. Include at least one day of rest per week into your weekly routine.
- Circuit training is a great way to burn more calories. It involves performing a number of exercises in succession with very little rest between.
- Add flexibility training to your workout: Yoga or Pilates will improve your range-of-motion, decrease your risk of injury, and add a new twist to your daily routine.
- Exercise at various times during the day. The time of your workout will have a different effect on the energy expenditure in your body.
Other Tips
Stress management and the quality of sleep can have a significant impact on weight loss. According to research in Current Obesity Reports, high stress levels may lead to hormonal imbalances which promote weight gain. According to a study published in Sleep Medicine Reviews, the lack of sleep is also linked with an increase risk of obesity. Consider incorporating techniques for stress reduction like yoga or meditation into your daily routine.
Conclusion
Changing your exercise routine will help you avoid plateaus in weight loss. The variation keeps you engaged, challenges your muscles, and increases calorie burning. It's crucial to follow a healthy diet and include regular strength training in your workout routine. Additionally, stress management and adequate sleep will help you in your weight-loss journey. Consult a health professional before you make any significant changes to either your diet or exercise routine to ensure that they're safe for you.
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