One of the most frustrating aspects of weight loss is reaching a weight loss plateau. Thankfully, breaking the weight loss plateau is a relatively simple task knowing what causes it. When we first undertake the weight loss goal we tend to get rid of a lot of weight initially then the amount slowly declines over a period of weeks or even months until we reach the stage where we stop losing weight altogether, and it is not that we don’t need to lose more weight either. This is referred to as a weight reduction level. You know you’re doing all of the correct things but you’re simply not shedding the weight. In the first week of the program you tend to lose the biggest amount of weight. Much of the loss this first week is actually excess fluid and can constitute just as much as 9 lb (4 kg) or more based on your starting weight. Fluid reduction can represent as much as 50 percent of total weight lost in the first week. There are several factors that will contribute to a weight loss plateau including (but not limited to);
Inadequate Calories from fat Consumed
Enhanced Physical fitness Levels
Lets deal with these one-by-one.
Inadequate Calories Consumed The human body requires a The least 1200 calories per day to work. In case you consume less than that (on a crash diet for example), the body can interpret that as being within a starvation and will reduce your metabolism (the systems ability to burn calories) in order to secure itself and be able to survive for longer. This can stop it from burning fat stores. Solution: 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 the number of calories your body requires to use, reduce you calorie consumption to 500-700 unhealthy calories less than that without going under 1200 calories. More than a 700 caloric deficit may lead to muscle loss that is the next cause of a weight loss plateau.
Muscle Loss All bodily tissue demands energy to maintain itself, which includes fat. Muscle requires FIVE INSTANCES the amount of energy to maintain itself than fat does. The higher the muscle proportion in your body the greater your caloric requirements.
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Unfortunately, diets sometimes lead to muscle loss. The bodies major source of energy is carbohydrates, followed by proteins after that fat. Your muscles are made of proteins when your body runs out of carbs it may turn to muscle as an energy source in the event that those muscles are simply no being maintained by exercise. Unfortunately, muscle mass loss leads to a lower metabolism. Option: Eat a diet rich in protein and exercise in conjunction with your reduced caloric diet to maintain muscle mass and stop muscle loss. If necessary, vitamin supplements might be employed to ensure correct nutrition.
Weight reduction Huh? Isn’t losing weight the whole stage? Yes it is! But as you lose fat the amount of calories your body requires to maintain by itself also reduces. As mentioned previously, also fat needs calories to keep itself. Solution: As you lose weight, inspect BMR regularly to see how many calories from fat your body requires per day and maintain the consumption of calories 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 lots of people tend to lose focus. They begin partaking their cravings for unhealthy foods greater than they should and they cut edges on exercise, skipping one day underneath the pretense of exercising twice as a lot the very next day etc . This decreases the BMR and increases calorie intake which usually successfully stops weight loss. Solution: Remaining motivated during a weight loss program can be a challenge. One of the best ways to overcome this issue is to find a weight loss buddy. Having someone to workout with and be answerable in order to is definitely an effective motivator. Another great motivational device is a printable weight loss goal setting tools worksheet. Print it out, fill this out and place it within the refrigerator, where you will see it regularly but it will surely remind you of that which you are looking to achieve
Physical Adaptation Your body adapt themselves to our calorie consumption and physical exercise levels. When we begin an exercise regime, our body is required to make various changes to adjust to changing workloads. Our own muscle tissues have to rebuild themselves which requires many calories. But , over time your body finishes adapting and burns less calories for the same activities. Solution: Do not let you body to adapt. Differ your exercise program by altering the particular intensity, duration, frequency and kind of exercise. If you always do dumbbells then go do some cardio exercise, grab a jump rope and omit with regard to 15 minutes. You can also utilize interval training where you swap and change between various kinds of physical exercise for set amounts of period.
Workout Ability Whenever you do an exercise frequently you become better at it and your body requires less calories to perform this. A trained athlete burns less calories playing their sport compared to somebody who isn’t trained in that sports activity. Answer: Once again, don’t allow your body in order to adjust to a single exercise. Mix it up, for anyone who is always doing weights then go for a run, switch from the treadmill to a rowing machine etc .
Over Workout In case you exercise too much your body adapts plus reaches a point where the extra energy consumed in exercise is counteract with a DECREASE in the amount of energy utilized when not exercising. In other words, when you increase exercise intensity, your body decreases the amount of calories from fat consumed during the rest of your entire day. Remedy: Allow yourself recovery period. Take a break for a few days with some low-impact physical exercise like swimming or tai chihuahua. When you return to your regular exercise regimen, pull back a little in support of raise intensity when needed to maintain weight reduction.
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