The 9 best ways to treat weight stability, if you work hard to follow a healthy diet that is low in calories, exercise and witness a decrease in your weight, you will definitely feel better, but despite that, you may reach, for no specific reason, a stage of weight stability known as the flat weight loss curve .
It is when your weight becomes stuck at a certain weight despite you following the usual healthy diet and exercising regularly, and in the event of weight stability, do not lose your enthusiasm and despair, and know with us how to treat weight stability.
Methods and the 9 best ways to treat weight stability
There are some methods that may help in the treatment of weight stability, as following these methods may be useful and help you overcome the state of weight stability.
And if you are basically following the 9 best ways to treat weight stability mentioned below and you are still suffering from weight stability, you should consult your doctor or nutritionist, and the best 9 ways to treat weight stability include the following:
1. Accurately track calories
Keeping track of calories in meals can be annoying, but it’s very important.
The following results were found for people who do not care about the type of food they eat:
• A higher body mass index.
• An increase in fat mass.
• An increase in psychological pressure.
• Low levels of calcium, fiber, iron, vitamin B1 and vitamin B6.
• Decreased intake of vegetables and fruits.
2. Increase exercise
Exercise helps maintain weight loss, build muscle, and improve metabolism.
3. Reduce stress
Studies have shown that reducing stress may help with weight loss.
In a study of two groups of obese people, where the first group received advice about a healthy lifestyle and underwent a program to reduce stress, while the second group received advice about a healthy lifestyle only.
It was found that participants in the stress reduction program had a higher decrease in body mass index compared to the placebo group.
Strategies to reduce stress included regulating breathing through the diaphragm and relaxing the muscles.
4. Get enough sleep
A study published in the International Journal of Obesity showed that sleeping for the same number of hours per day may improve weight loss.
People who sleep less than 6 hours straight may have fewer changes in waist measurements compared to people who sleep 7 to 9 hours, so increasing sleep duration may help break the weight stability barrier.
5. Eat more fiber
Fruits, vegetables, whole grains, and legumes are high-fiber foods that may help treat weight stabilization.
A simple change such as replacing a glass of juice with a piece of fruit can increase your fiber intake.
6. Eat more vegetables
Many people do not consume enough vegetables on a consistent basis.
Vegetables are low-calorie foods that help reduce the desire to eat more food.
It is rich in fiber and helps with feelings of satiety and fullness and reduces the desire to eat.
7. Introduce more activities that require movement
Even outside the gym, try to engage in physical activities during the day, such as walking longer distances, using your car less, and doing extra activities that may help treat weight stability and burn more fat.
8. Significantly reduce your carbohydrate intake
Studies have shown that a low-carb diet is very effective for weight loss.
It appeared that people who consumed less than a gram of carbohydrates per day lost more weight than those who followed traditional diets.
It has been proven that reducing carbohydrate servings may reduce appetite and give a feeling of satiety, which may make your weight shift in the right direction again.
9. Intermittent fasting
Intermittent fasting has recently become popular and includes abstaining from eating for long periods between 16-48 hours.
The effectiveness of this system has been shown in reducing weight by about 3-8% and reducing waist measurements by about 3-7% within 3-24 weeks.
Intermittent fasting helps in consuming fewer calories while maintaining muscle mass and increasing the metabolic rate during weight loss.
One last tip for weight stability
If you can’t reduce your calorie intake further or increase your physical activity, you may need to adjust your ideal weight for yourself, while maintaining the weight you lost. The ideal weight you want may not be right for you.
And always remember that when you improve your diet and increase physical activity, your health may significantly improve, even if you lose weight even a little, this will reduce the possibility of many chronic diseases.
Whatever happens, do not go back to your previous diet or your old exercise habits, because this may lead to regaining the weight you lost again.