When I started exercising, I lost about 13kgs but, my target was to lose eight more kgs but, that was not happening and it was stagnant. I realised initially with exercising I could easily gain muscle weight but after a while it was not showing any results. If you have encountered a similar situation and stopped going to the gym or given up exercising …don’t …do not run away from such a situation. If your body is not responding to your workout routine or diet routine it’s known as plateaus.
Here are some reasons for the plateaus
- Same workout routine
If you have been working out for a long time, initially you will get the results you want but, later after a while you will not get it because your body will become used to with the same workout routine. If you want changes in your body you must have changes in your workout routine every four to six weeks. A change is either in the progression of exercises or you can change your entire workout schedule if your body is not responding at all. While, changing your workout schedule be specific on your fitness goal whether it is fat loss or Muscle gain. When you work out continuous progression in the workout is required.
- Same Diet
If you continue with the same diet plan with no modification, the diet body will not respond after a while. As a result your body will become stagnant. If your goal is weight loss then based on your BMR drop your calorie intake. If your intake of calorie is 2500 in the first month of training cut down by 250 and make it 2250. Bringing about continuous changes is very important. For the muscle gaining add 250 calories in your diet.
- Same workout routine and same diet
This also results in body plateaus. When your workout routine and diet remains the same your metabolic rate remains same. And when your metabolic rate remains the same you will end up being where you were before e you started exercising. Therefore, change your workout routine and change your diet to break the plateau.
If you are doing the same thing you will be getting same results. It’s important to constantly change the routine in order to break the plateaus.
We often hear conversations around “gut health” today – probiotics, digestion, bloating, and healthy eating have become part of mainstream wellness culture. But for millions of people living with Inflammatory Bowel Disease (IBD), gut health is not a trend. It is a lifelong medical condition that affects nearly every aspect of daily life.
You wake up feeling fine. You go to work, exercise, and eat relatively well. But beneath the surface, your blood vessels could be under immense, constant pressure without you ever knowing it.
Snacking is an important part of a balanced diet. However, when it comes to snacking at work, many of us find ourselves staring at a vending machine or scrolling through food delivery apps, unsure of what to eat. One of the main reasons people struggle to maintain healthy eating habits in the office is a lack of time. In today’s fast-paced world, fast food seems like the easiest solution. Fortunately, there are plenty of quick, easy, and affordable healthy snacks that can keep you on track.
Greek yoghurt is a nutritious and satisfying option. Opt for low-fat or skimmed milk versions for a healthier choice. You can enhance the flavour with a drizzle of honey or a sprinkle of jaggery. Adding fresh berries, apple slices, or bananas makes it even more nutritious!
Instead of reaching for crisps or chocolate bars, opt for nuts and seeds. These are packed with protein, fibre, and healthy fats, making them a far better choice than snacks high in refined sugars and empty calories.
Fruits offer natural sugars that provide a quick energy boost. Options like strawberries, oranges, apples, bananas, and melons are packed with antioxidants, vitamins, and fibre—perfect for keeping you refreshed and focused.
A plain instant oatmeal packet makes for a comforting yet healthy snack. Add your own raisins, cinnamon, or nutmeg to enhance the flavour while keeping sugar levels in check. Oats are known to reduce the risk of heart disease and provide long-lasting energy.
Not all protein bars are created equal—some are packed with sugar and calories. Look for bars that contain fruit, nuts, and fewer than 200 calories. You can also make homemade protein bars using healthy ingredients like oats, nuts, and seeds.
