Weight Loss Plateau
A weight loss plateau is reached when the calories you burn becomes equal the calories you eat. This is the point as which you require more physical activity and decrease calorie intake in order to continue with your weight loss plan.
As you lose weight, you lose some muscle along with fat. This causes the muscles to increase the level of metabolism. In the process, as you lose weight, your metabolism declines, causing you to burn fewer calories than you did at your heavier weight. Amid the initial couple of weeks, a rapid drop in weight is normal. This is because when you cut calories, the body gets required vitality at first by discharging its stores of glycogen.
Glycogen is a carbohydrate found in the muscles and liver. It is halfway made of water, so when glycogen is scorched for energy, it discharges water, bringing about weight reduction that is for the most part water. This impact is impermanent.
In the later stages as your rate of metabolism declines, the process of weight loss slows down. Utilizing a similar approach that worked at first may keep up your body and weight maintained, however it won’t prompt more weight reduction. This is the point at which you’ll require a break through, so that a goal can be achieved.
Weight Loss Retreat
Every weight loss plan reaches the level of plateau. That is the time when you don’t give up and continue with retreating plan. Following tips or going on retreat can help you in breaking through your plateau:
Proper Check of Calories- You must check your calories intake, because you might be consuming a healthy food with good protein to carb ratios, but the amount of the food intake might have gotten bigger. So, you should start measuring the amount and regain the control of every day’s calorie intake.
Decrease the Food Intake- Did you just give up? Or are you eating enough food to have an increased rate of metabolism? Yes, you are not supposed to starve yourself, but eat less when you are hungry. Do not follow a routine of having 2 huge meals in a day. Rather, prefer eating a small amount of meals throughout the day. This will help you to eat less at a sitting, get your metabolism really working hard.
Sleep and Weight Loss- A normal body needs 7-8 hours of sleep every night. Sleep is such an underrated part of weight reduction. Two hormones are released in your body when you’re excessively drained. Leptin and Ghrelin: former tell your body that you are full and later tells your body when to eat. During the lack of sleep, leptin level decreases and you enter a state of constant hunger. On the other hand, Ghrelin level spikes when you are sleep deprived. Thus, both the hormones send signals to increase the food intake ultimately leading to weight gain.
Elevate Physical Activity- Increase your physical activity and calories burning process to overcome the weight loss plateau. Add variety to your workouts and do not stick to the only ones that you find easy. For better results, you must surprise your body now and then as it gets used to the exercise it does repeatedly. Try seeking someone’s help, who could be your workout friend. As it would keep you motivated to go out for walk or jog and make the working out routine more fun.
Strength Training– Cardio does burns calories, but having more muscles can takes your calorie burn up a notch. Muscles mass reduces with lack of use, so you need to build and maintain your muscles and carry out strength training. Moreover, muscles are the secret to an increased weight loss.
Positive Attitude- It is very important to keep a positive attitude through out your weight loss plan, especially when you reach a plateau. Being negative, or giving up will only take you back to the stage from where you started. Believe in yourself and continue with a positive mind. As a positive mind can do wonders.