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 knowing what causes it. When we first undertake the weight loss goal we tend to lose 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 excess fat either. This is referred to as a weight loss plateau. You know you’re doing all the right things but you’re just not losing the weight. In the first week of your program you tend to reduce the largest 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 even more depending on your starting weight. Fluid loss can represent as much as fifty percent of total weight lost within the first week. There are several factors that contribute to a weight loss plateau which includes (but not limited to);
Inadequate Calories Consumed
Lack Of Discipline
Enhanced Physical fitness Levels
Lets deal with these one at a time.
Insufficient Calories Consumed The human body requires a MINIMUM of 1200 calories per day to function. If you consume less than that (on a crash diet for example), the body will interpret that as being in 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 each 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 caloric deficit may lead to muscle loss which is the next cause of a weight loss plateau.
Muscle Loss All bodily cells requires energy to maintain itself, which includes fat. Muscle requires FIVE PERIODS the amount of energy to maintain itself compared to fat does.
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The higher the muscle percentage in your body the greater your caloric needs. Unfortunately, diets sometimes result in muscle loss. The bodies principal source of energy is carbohydrates, followed by protein then fat. Your muscles are made of proteins 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 may be utilized to ensure correct nutrition.
Weight reduction Huh? Isn’t losing weight the whole stage? Yes it is! But as you shed weight the number of calories your body requires to keep itself also reduces. As mentioned previously, even fat needs calories to maintain itself. Solution: As you lose weight, inspect BMR regularly to see how many unhealthy calories your body requires per day and maintain the calorie consumption around 500 calories lower than that. But remember, don’t consume lower 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 sides on exercise, skipping one day under 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: Keeping 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 anyone to exercise with and be answerable to can be an effective motivator. Another great motivational tool is a printable weight loss goal setting worksheet. Print it out, fill up it out and place it on the fridge, where you will see it regularly and it will remind you of everything you are trying to achieve
Physical Adaptation The body adapt themselves to our calorie consumption plus physical activity levels. When we begin a workout regime, our body is required to make several changes to adjust to changing workloads. Our own muscles have to rebuild themselves which requires many calories. But , as time passes 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 altering the intensity, duration, frequency plus type of exercise. If you always do weights then go do some cardiovascular, grab a jump rope and neglect for 15 minutes. You can also utilize interval training workouts where you swap and change between various kinds of exercise for set amounts of time.
Exercise Ability Whenever you do an exercise frequently you become better at it and your body requires less calories to do 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 it up, if you’re always doing weights after that go for a run, switch from the treadmill machine to a rowing machine etc .
Over Physical exercise 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 utilized when not exercising. In other words, when you enhance 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 normal exercise routine, pull back a little in support of increase intensity when needed to maintain weight reduction.