Aap diet follow kar rahe ho, gym ja rahe ho, phir bhi weight same—ye fat loss plateau ka classic scene hai. Iska matlab yeh nahi ki plan fail ho gaya. Often body adapt kar leti hai: aap unconscious movement (NEAT) kam kar dete ho, calories underestimate ho jaati hain, ya sleep stress hormones ko badha deta hai.
Sabse pehle check karo: steps. Gym ke alawa daily walking aapka fat loss driver hota hai. Agar pehle 8k steps the aur ab 3k, plateau normal hai. Second: hidden calories—ghee, oil, biscuits, chai sugar—small cheezein daily add up kar leti hain.
Plateau break hacks (simple):
- Steps 2k–3k increase (daily)
- 7–10 days food track (honestly)
- Protein + fiber increase (hunger control)
- 1 “diet break” day nahi, structured refeed (controlled)
- Strength training continue (muscle preserve)
Also, scale weight daily fluctuate hota hai—water retention, salt, DOMS, constipation. Aap waist measurement aur photos bhi track karo. Kabhi weight same hota hai but inches down jaate hain.
Sleep & stress ignore mat karo. 5–6 hours sleep me cravings badhti hain aur recovery girti hai. Plateau ka best solution usually extreme cardio nahi—balancing basics hota hai: steps + protein + consistent deficit + good sleep.