Breaking the Weight Loss Plateau

One of the most frustrating aspects of weight loss is reaching a weight loss plateau. Thankfully, breaking the weight reduction plateau is a relatively simple task once you know what causes it. When we first undertake the weight loss goal we tend to drop a lot of weight initially then the amount slowly declines over a period of weeks or even months until we reach the point where we stop losing weight altogether, and it’s not that we don’t need to lose excess fat either. This is referred to as a weight loss plateau. You know you’re doing all of the right things but you’re simply not losing the weight. In the first week of your program you tend to lose the largest amount of weight. Much of the loss this first week is really excess fluid and can constitute as much as 9 lb (4 kg) or even more depending on your starting weight. Fluid loss can represent as much as 50 percent of total weight lost in the first week. There are several factors that contribute to a weight loss plateau including (but not limited to);

Insufficient Calories Consumed
Muscle Loss
Weight reduction
Lack Of Discipline
Physical Adaptation
Workout Ability
Over Exercise
Enhanced Physical fitness Levels
Lets deal with these one at a time.

Insufficient Calories Consumed The human body needs a MINIMUM of 1200 calories per day to work. If you consume less than that (on a crash diet for example), the body will interpret that as being in the famine and will reduce your metabolism (the bodies ability to burn calories) in order to protect itself and be able to survive longer. This will stop it from burning fat stores. Option: Maintain a reasonable calorie consumption. Use a BMR (Basal Metabolic Rate) calculator to find out how many calories your body requires per day to maintain itself. Once you have determined approximately how many calories your body requires to work, reduce you calorie consumption to 500-700 calories less than that without not making it 1200 calories. More than a 700 calorie deficit may lead to muscle loss which is the next cause of a weight loss level.

Muscle Loss All bodily tissue requires energy to maintain itself, which includes fat. Muscle requires FIVE MOMENTS the amount of energy to maintain itself than fat does. The higher the muscles percentage in your body the greater your calorie needs. Unfortunately, diets sometimes lead to muscle loss. The bodies primary source of energy is carbohydrates, followed by proteins then fat. Your muscles are made of proteins so if your body runs out of carbs it may turn to muscle as an energy source if those muscles are simply no being maintained by exercise. Sadly, muscle loss leads to a lower metabolism. Solution: Eat a diet rich in protein and exercise in conjunction with your decreased calorie diet to maintain muscle mass and stop muscle loss. If necessary, vitamin supplements may be utilized to ensure correct nutrition.

Weight Loss Huh? Isn’t losing weight the whole point? Yes it is! But as you slim down the number of calories your body requires to keep itself also reduces. As mentioned earlier, even fat needs calories to maintain itself. Solution: As you lose weight, check your BMR regularly to see how many calories from fat your body requires per day and maintain the calorie consumption around 500 calories lower than that. But remember, don’t consume less than 1200 calories.

Lack Of Discipline Right after several weeks of a new weight loss program many people tend to lose focus. They start indulging their cravings for unhealthy foods more than they should and they cut edges on exercise, skipping one day beneath the pretense of exercising twice as a lot the next day etc . This decreases the particular BMR and increases calorie intake which usually effectively stops weight loss. Solution: Staying motivated during a weight loss program can be a problem. Here’s more regarding tengsu take a look at the webpage.
One of the best ways to overcome this issue would be to find a weight loss buddy. Having anyone to exercise with and be answerable in order to can be an effective motivator. Another great motivational tool is a printable weight loss goal setting worksheet. Print it out, fill it out and place it in the fridge, where you will see it regularly and it will remind you of what you are trying to achieve

Physical Adaptation Your body adapt themselves to our calorie consumption plus physical activity levels. When we begin a workout regime, our body is required to make a number of changes to adjust to changing workloads. The muscles have to rebuild themselves which requires many calories. But , with time the body finishes adapting and burns less calories for the same activities. Alternative: Don’t allow you body to adjust. Vary your exercise program by transforming the intensity, duration, frequency plus type of exercise. If you always perform weights then go do some cardiovascular, grab a jump rope and neglect for 15 minutes. You can also utilize interval training where you swap and change between various kinds of exercise for set amounts of period.

Exercise Ability Whenever you do an exercise frequently you become better at it as well as your body requires less calories to execute it. A trained athlete burns much less calories playing their sport compared to someone who isn’t trained in that sports activity. Solution: Once again, don’t allow your body in order to adapt to a single exercise. Mix up, if you’re always doing weights after that go for a run, switch from the home treadmill to a rowing machine etc .

Over Exercise If you exercise too much your body adapts and reaches a point where the additional energy consumed in exercise is counter by a DECREASE in the amount of energy used when not exercising. In other words, when you increase exercise intensity, your body decreases the number of calories consumed during the rest of your day. Solution: Allow yourself recovery time. Take a break for a few days with some low impact exercise like swimming or tai chi. When you return to your regular exercise routine, pull back a little and only increase intensity when needed to maintain weight loss.

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