It happens to resistance corridors and athletes, and happens with dieters, too: you are working hard to meet your weight loss goal when suddenly, the needle on the scale refuses to move. This obstacle usually occurs just after the initial weight loss, and again when you can not lose the last few pounds. It is very disheartening to continue working hard when you can not see the fruits of your work. To make matters worse, these weight loss plates can last from several days to months.
If your weight loss has reached an abrupt stop, you must be wondering: am I doing something wrong?
According to the experts, beating these plateaus is nothing unusual. As your weight falls and your body composition changes, so do your nutritional needs. There are several reasons why your weight can hit a plateau:
- As your weight falls, you not only lose fat, but also a small amount of muscle. It is estimated that up to 25% of the lost body tissue during weight loss comes from the muscle. As the muscle is fundamental to maintaining your metabolism, losing, can reduce your metabolic rate and hamper weight loss. Strength training can help preserve and build muscles to put your metabolism humming again.
- Adjustment point theory claims that your body naturally tries to maintain a certain weight where it is more comfortable. If you are stuck in the same weight time and again, you may have reached the comfort zone. Reducing much more normally results in recovering weight.
- You may need fewer calories or more physical activity to sustain your lower weight. This is the most likely cause of a weight loss plateau. In addition, it is almost impossible to lose too much weight without exercising. Many scientists agree that if you exercise it is the best way to predict if you successfully keep your weight.
- Other factors that can influence weight loss include thyroid or adrenal gland problems, medications you are taking, pregnancy, breastfeeding, menopause and quitting smoking.
But more than likely, your weight is on a plateau because your portion sizes rose and / or your workouts decreased in intensity or frequency. You can also be delivering high calorie foods more often.
The truth of the subject is that most people disappoint a little about their initial weight loss. It is perfectly natural to get more comfortable with the power plane, and possibly ignore the sizes or amounts of prescribed portions. The result is weight maintenance rather than more weight loss.
Smoothie Diets Weight Loss - Weight Loss: Plateau No More
Some dieters expect their weight loss rate to be constant. But most people drop faster when they first start a reducing program. This initial loss, unfortunately, is half fluid and does not reflect as real fat fabric you burned. It is only later that each lost pound reflects the burning of real fat, approximately equivalent to 3,500 calories.
So do not let yourself be thought that your initial weight loss rate will continue. It's hard work to burn 3,500 calories per week!How can you get out of the plateau and lose the last pounds? According to the successful losers of the National Weight Control Registry, the secret is persistence. Here are nine ways to go back to track:
- Exercise: Builds muscle and coats your metabolism. This is the most important step you can take to lose more weight. Look for ways to work more activity in your life instead of trying to fit into unrealistically long exercises.
- Start strength training a few times a week. Muscle tissue is more metabolically active than fat and helps burn more calories.
- Check your portion sizes. Maybe it's time to get out of your measuring glasses and scale again. Most dieters routinely underestimate portion sizes.
- Are you in your food diary? Keeping up with your diary is a great motivator and helps you be aware of exactly what you are eating.
- Pese once a week. Making this more often can be counterproductive.
- Make sure your weight loss goals are realistic. It may be time to switch to weight maintenance instead of striving for more weight loss.
- Night material late, which can sabotage your calorie intake.
- Focus on the benefits for the health of the weight you have already lost. Put a photo of your old self in a place where you will often see, to help you get motivated. Pleasure as far as you came and how good you look and feel.
- Shake things on your diet. Pamper yourself with a new cookbook, or a signature of a healthy cuisine magazine, to maintain the novelty and variety in your meals.
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Learn from the lessons of our successful dieters. They will be the first to say to give up guilt - it does nothing more than leading to a blainging. Accept the fact that the plates are perfectly normal, and perhaps with an adjustment of your diet and exercise routine, you will begin to move again to meet the weight loss goals.
Reaffirm your commitment to the program and retrieve the determination you had when you started. Can you remember what motivated you starting our program? Call your reservations - you got so far, so do not give up now.
One more thing: it can be time for a well-deserved reward for all your hard work. How about a shopping spree for autumn clothes in this new smaller size?
. Kathleen Zelman, MPH, RD, is a director of nutrition for WebMD. Belief opinions and conclusions are hers.
