After weeks
of losing weight and getting fantastic results, you may find that suddenly you
are not losing any weight at all, even though you are still eating right and
exercising. Don’t panic, you have just hit a weight loss plateau. So Why Does a Weight Loss Plateau Occur? And how
you get over it?
The main
reason why a weight loss plateau may occurs is your body begins to adapt. It happens
when you keep doing the same set of exercises and eating the same types of food
day in and day out. When you do this, your body got used to your exercise
routine and diet so it makes adjustment to burn fats according to the amount of
food you eat and the exercise you do. As a result, your weight loss method will
failed to achieve a consistent result.
How does one overcome a weight loss plateau?
You need to
change your exercise routine and your eating habits in order to defeat a weight
loss plateau.
Here are
few things you can do.
First, find
out how many calories you need to maintain your current weight. To do this, use
the following formula: (Your weight in pounds divided by 2.2) x 24 (for men) or
23 (for women) = the number of calories you need per day. For example, if you
are a 150 pound woman, your formula would be (150 divided by 2.2) x 23 = 1568
calories/day.
Next, set
your calorie target every day to just under your necessary calories to maintain
your current weight. Trying to lower your calories by too much will sabotage
your efforts, because your body will go into starvation survival mode. If you
are supposed to eat 1568 calories per day, you should set your goals at between
1200 - 1300 a day to lose weight effectively.
Next Change
the composition and/or timing of your foods. Dieters tend to get very
regimented around the foods they eat. Consider lowering your carbohydrate
intake and upping your protein and healthy fats. If you are used to eating
three meals a day, shift to five or six mini meals. Don't change the overall amount
you eat, just your patterns and your food choices, staying in the healthy
guidelines that have worked for you so far.
Modify your exercise routine. If you exercised a little or none
increase or add exercise to your diet regiment. If you only did cardio add some
weight training. It is important to vary or to shift your exercise so that it
does not become routine. Your metabolism will react to the change by
revitalizing and that will result in a positive outcome in your efforts to lose
weight.
Take a few days off from your workouts
Sometimes
our bodies just need a little bit of a break and providing this will allow your
body to recharge and be ready to start the next round of weight loss. Take no
more than a week off from working out. This may be just what is needed.
The key for
a successful weight loss program is to keep trying new workouts and ideas. Keep
the body guessing!
And if you
have experienced a weight loss plateau, what did you do to break it? Share with
us your experience in the comments bellow
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