Probably 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 a weight loss goal we tend to shed a lot of weight initially then the quantity slowly declines over a period of weeks or months until we reach the point where we stop losing weight altogether, and it’s really not that we don’t need to lose more weight either. This is referred to as a weight loss plateau. You know you’re doing all the right things but you’re simply not losing the weight. In the first week of your program you tend to get rid of the largest amount of weight. Much of the loss this first week is actually excess fluid and can constitute as much as 9 lb (4 kg) or even more depending on your starting weight. Liquid loss can represent as much as 50% of total weight lost within the first week. There are several factors that will contribute to a weight loss plateau including (but not limited to);
Inadequate Calories Consumed
Lack Of Discipline
Enhanced Fitness Levels
Lets deal with these one-by-one.
Insufficient Calories Consumed The human body needs a MINIMUM of 1200 calories per day to operate.
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If you consume less than that (on a crash diet for example), your body will interpret that as being inside a famine and will reduce your metabolism (the bodies ability to burn calories) to be able to protect itself and be able to survive for longer. This will stop it from burning fat stores. Option: Maintain a reasonable calorie consumption. Use a BMR (Basal Metabolic Rate) calculator to determine how many calories your body requires daily to maintain itself. Once you have determined approximately how many calories your body requires to operate, reduce you calorie consumption to 500-700 calories less than that without going under 1200 calories. More than a 700 calorie deficit may lead to muscle loss that is the next cause of a weight loss plateau.
Muscle Loss All bodily tissue requires energy to maintain itself, which includes fat. Muscle requires FIVE PERIODS the amount of energy to maintain itself than fat does. The higher the muscle percentage in your body the greater your caloric needs. Unfortunately, diets sometimes result in muscle loss. The bodies primary source of energy is carbohydrates, followed by proteins then fat. Your muscles are made of protein so if your body runs out of carbohydrates 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 metabolic process. Solution: Eat a diet rich in proteins and exercise in conjunction with your decreased calorie diet to maintain muscle mass and stop muscle loss. If necessary, vitamin supplements might be utilized to ensure correct nutrition.
Weight Loss Huh? Isn’t losing weight the whole point? Yes it is! But as you lose fat the number of calories your body requires to keep itself also reduces. As mentioned previously, even fat needs calories to keep itself. Solution: As you lose weight, inspect BMR regularly to see how many calorie consumption 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 After several weeks of a new weight loss program lots of people tend to lose focus. They begin indulging their cravings for unhealthy foods more than they should and they cut sides on exercise, skipping one day under the pretense of exercising twice as a lot the next day etc . This decreases the BMR and increases calorie intake which usually effectively stops weight loss. Solution: Remaining motivated during a weight loss program can be a problem. One of the best ways to overcome this issue is to find a weight loss buddy. Having someone to exercise with and be answerable to can be an effective motivator. Another great motivational tool is a printable weight loss goal setting tools worksheet. Print it out, fill up it out and place it around the fridge, where you will see it frequently and it will remind you of everything you are trying to achieve
Physical Adaptation Your body adapt themselves to our calorie consumption plus physical activity levels. When we begin an exercise regime, our body is required to make many changes to adjust to changing workloads. The muscles have to rebuild themselves and this requires many calories. But , as time passes the body finishes adapting and burns less calories for the same activities. Answer: Don’t allow you body to adapt. Vary your exercise program by altering the intensity, duration, frequency plus type of exercise. If you always perform weights then go do some cardiovascular, grab a jump rope and skip for 15 minutes. You can also utilize interval training workouts 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 less calories playing their sport compared to someone who isn’t trained in that sports activity. Solution: Once again, don’t allow your body to adapt to a single exercise. Mix up, if you’re always doing weights then go for a run, switch from the treadmill to a rowing machine etc .
Over Workout If you exercise too much your body adapts and reaches a point where the extra energy consumed in exercise is counteract by a DECREASE in the amount of energy used when not exercising. In other words, when you increase exercise intensity, your body decreases the amount of calories consumed during the rest of your day. Solution: Allow yourself recovery period. 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.