Break the weight loss plateau

One of the most frustrating aspects of weight loss is coming to a standstill. Fortunately, breaking the weight loss plateau is a relatively simple task once you know what causes it. When we first undertake a weight loss goal, we tend to lose a lot of weight initially, then the amount slowly decreases over a period of weeks or months until we reach the point where we stop losing weight altogether, and it’s not that we don’t need it. to lose more weight either. This is known as a weight loss plateau. You know you’re doing all the right things, but you’re just not losing weight. In the first week of your program you tend to lose the most weight. Much of the weight loss this first week is actually excess fluid and can be as much as 9 lbs. (4 kg) or more, depending on your starting weight. Fluid loss can represent up to 50% of the total weight lost in the first week. There are several factors that contribute to a weight loss plateau including (but not limited to);

• Insufficient calories consumed
• loss of muscle mass
• weightloss
• Lack of discipline
• Physical Adaptation
• exercise capacity
• overexercise
• Improved fitness levels

Let’s 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 strict diet, for example), your body will interpret this as being in a famine and will lower your metabolism (your body’s ability to burn calories) to protect itself so you can survive longer. . This will prevent you from burning fat stores. Solution: Maintain a reasonable caloric intake. Use a BMR (Basal Metabolic Rate) calculator to determine how many calories your body needs per day to sustain itself. Once you’ve determined approximately how many calories your body needs to function, reduce your calorie intake to 500-700 calories less than that without going below 1,200 calories. A deficit of more than 700 calories can lead to loss of muscle mass, which is the next cause of a weight loss plateau.

loss of muscle mass All body tissue requires energy to maintain itself, including fat. Muscle requires FIVE TIMES the amount of energy to maintain than fat. The higher the percentage of muscle in your body, the higher your caloric needs. Unfortunately, diets sometimes lead to loss of muscle mass. The main source of energy for the body is carbohydrates, followed by protein and then fat. Your muscles are made of protein, so if your body runs out of carbs, it can turn to muscle for energy if those muscles aren’t kept up with exercise. Unfortunately, the loss of muscle mass leads to a lower metabolism. Solution: Eat a high-protein diet and exercise along with your low-calorie diet to maintain muscle mass and prevent muscle loss. If necessary, vitamin supplements can be used to ensure proper nutrition.

weightloss Hey? Isn’t losing weight the whole point? Yes it is! But as you lose weight, the number of calories your body needs to sustain itself also decreases. As mentioned above, even fat needs calories to maintain itself. Solution: As you lose weight, check your BMR regularly to see how many calories your body needs per day, and keep your calorie intake around 500 calories less than that. But remember, don’t eat less than 1,200 calories.

Lack of discipline 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 cut back on exercise, skipping a day under the guise of doing twice as much the next day, etc. This lowers the BMR and increases calorie intake, effectively halting weight loss. Solution: Staying motivated during a weight loss program can be challenging. One of the best ways to overcome this problem is to find a weight loss partner. Having someone to exercise with and be accountable to can be an effective motivator. Another great motivational tool is a printable weight loss goal setting worksheet. Print it out, fill it out, and post it on the fridge, where you’ll see it regularly and be reminded of what you’re trying to accomplish.

Physical Adaptation Our bodies adapt to our calorie intake and physical activity levels. When we start an exercise regimen, our body must make several changes to adapt to changing workloads. Our muscles have to rebuild and this requires a lot of calories. But, over time, the body adapts and burns fewer calories for the same activities. Solution: Don’t let your body adjust. Vary your exercise program by changing the intensity, duration, frequency, and type of exercise. If you always do weights, go do cardio, grab a jump rope and jump for 15 minutes. You can also use interval training where you swap and switch between different types of exercise for set periods of time.

exercise capacity Every time you do an exercise regularly, you get better and your body requires fewer calories to perform it. A trained athlete burns fewer calories practicing his sport than someone who is not trained in that sport. Solution: Again, don’t let your body adapt to just one exercise. Mix it up, if you’re always doing weights, go for a run, switch from the treadmill to a rowing machine, etc.

overexercise If you exercise too much, your body adapts and you reach a point where the extra energy expended in exercise is offset by a DECREASE in the amount of energy used when you are not exercising. In other words, when you increase the intensity of your exercise, your body decreases the number of calories consumed for the rest of the day. Solution: Allow yourself some recovery time. Take a few days off with some low-impact exercise like swimming or tai chi. When you return to your normal exercise routine, step back for a bit and only increase the intensity when necessary to maintain weight loss.

Improved fitness levels As your fitness level increases, your body’s efficiency increases and requires fewer calories to function. Better physical condition results in a reduced resting metabolic rate and fewer calories required for normal daily activities. This is partly because your cardiopulmonary efficiency is increased and your resting heart rate is lower. Solution: Congratulations! You are officially fit and healthy. You can rightly be proud of yourself. Focus on mixing up your routine to keep progressing and life will get better and better! Another thing to keep in mind is that weight loss is not the only aspect of improving your fitness. It is possible to lose inches without losing weight. This is because if you build muscle through resistance training, that muscle weighs MORE than fat but requires LESS space. A person who weighs 200 pounds with 25% lean muscle will be smaller than another person of the same height and weight who only has 20% lean muscle. So, in summary, there are four main things to remember:

1. Keep track of your BMR (how many calories per day your body needs to sustain itself).
2. Maintain a calorie intake of 500-700 less than your BMR without going below the minimum of 1200.
3. Exercise to prevent loss of muscle mass.
4. Mix up your exercise program to prevent your body from adapting.