It really is disappointing when you've hit a weight loss plateau. After months of working out and dieting and finally sporting a fit and lean body, you just hate it when the weighing scale has suddenly stopped budging. Sure you're still sticking to your low-carb diet and keep on working out at the gym, but why have you stopped losing weight? It's awful the weight loss plateau! What are you going to do about it?
You primarily have to understand what a weight loss plateau is so you'll know how to combat this weight loss glitch. In fact, it's actually a normal phenomenon. Your shedding pounds in an effort to look thinner does stop and stall at some points. What causes it?
During the first few weeks of your endeavor to lose weight, it may seem that the pounds are eager to drop. The pounds you lose here go rapidly. Cutting calories makes your body grab energy by releasing stores of glycogen found in the liver and muscles. Glycogen is a form of carbohydrates. Partly, it is also made up of water, so when your body burns glycogen (for energy), you also lose water weight. This weight loss effect is however, temporary.
When losing weight, you not only burn fat but muscles as well. This affects your metabolism, because muscles keep your metabolism up. Thus, when you're losing weight along the way, your metabolism also slows down. You'll then burn a lesser number of calories than you did during the initial stages of your weight loss.
As a consequence of your waning metabolism, you'll lose weight in a slower manner, too. You may be eating the same calories as you did before, but when it equals to the number of calories you eat, you'll come to a weight loss plateau. Now, how do you rev up your metabolism to get out of the plateau?
You'll have to go farther on your exercise plan. That is, you need to increase your physical activity or further decrease the amount of calories you take in. Otherwise, if you adhere to the same plan that you initially did to lose weight, it will no longer be effective. You'll stop losing weight. A plateau happens when you've lost all the weight that you can in accordance to your weight loss plan. At this instance, ask yourself if you're already satisfied with your weight or if you want to lose more weight. If you want to become thinner, you have to adjust your exercise and diet program. Here are some tips to get past a plateau:
- Re-evaluate your eating habits and physical activity. Maybe you haven't strictly kept to your calories intake and exercise. Have you waned on your discipline to lose weight? Maybe you haven't been exercising enough or are eating more food portions.
- Decrease your calorie intake. Decrease it by 200, but don't go beyond the 1,200 calorie intake limit. If you take in too little food, you're prone to overeat.
- Increase your workout. Add an additional 15 to 30 minutes to your exercise program. Increase the intensity of your exercises as well. Incorporate a muscle building routine to your workout plan. Increase your muscle mass so that you'll burn more calories.
- Get more physically active. Be more physically active in general. Don't limit your exercises in the gym. Try using your car less so you can walk more. Burn more calories by doing a dynamic spring cleaning or yardwork.
If these you've done these efforts yet are not losing weight still, ask your doctor or dietitian for advice. Also, consider that the weight you've lost may be efficient already and that you're striving for unrealistic measures. Maybe you should appreciate how far you've come already and think that a weight loss plateau isn't a problem anymore.
Eat healthy and lose weight. No need to go on a strict diet to achieve a sexy figure. Download Staying Healthy With Paleo for a collection of recipes for healthy eating and weight loss diet. This eBook gives clear guidelines about what foods to eat and not to eat for healthy weight reduction.
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