All of us reach a saturation point when we are making an effort to lose weight. Imagine you work out hard every day and eat the right food, but after a period of time you find that you are not losing weight anymore. That is when we come face to face with a weight loss plateau. In the current article we take a look at tips to get over a weight loss plateau problem.
First and foremost, before we look into how a weight loss plateau occurs let us look at why people face weight loss plateau problems.
Over a period of time the process of the body which burns calories for energy ie. Metabolism slows down as you lose muscle. Initially when you begin a weight loss program, calories from food are reduced and the body gets the necessary energy by releasing stores of glycogen, a carbohydrate which is found in the muscles and the liver.
Glycogen holds on to water hence when it is burnt there is a lot of substantial weight loss which is mainly water content. But after a period of time you will find that you are burning fewer calories even though you are performing the same activities. Now in such a situation, in order to lose more weight you may need to increase physical activity or reduce calorie intake. However even then this will not lead to further weight loss.
You could overcome a weight loss plateau by the following means:
(1) Increase the amount of protein that you that you consume. In order to help cut your calorie intake, you must consider the intake of proteins. Since you have cut down on your carbohydrates you can now supplement your diet with a protein rich one. It is more filling and an added benefit to help cut your calorie intake. This will ensure that you can overcome a weight loss plateau faster.
(2) Work on your routine and trick the body. Make sure your routine exercises do not become a routine. Once the body gets used to a certain routine of exercises, it will need a jump start or a shock to get out of a mode where it does get into a weight loss plateau. The trick of the trade is to keep your body guessing. This way you will be getting more variety of exercises in your routine. For example you could work for a ten minute cardiovascular work on a machine and then jump to another set of exercises. Then you could mix them another day and mix and match some other exercises and then do an intense cardiovascular machine work out.
(3) Get enough sleep. Getting eight hours of sleep is the key. When you sleep better your adrenals and the levels of your cortisol are in place thus making sure this does not come in the way of your weight loss program.
(4) Check your food sensitivity. Some foods that you eat could make you retain water thus making you look puffy. This would mean that you have retained some weight thus coming in the way of your weight loss program.
(5) Check your caffeine intake. Caffeine is a stimulant and affects your adrenals. It also interferes with your cortisol level thus inhibiting your weight loss program.
(6) Pay attention to your body by being aware of when to exercise and when to eat. Do not strain the body to the extent of going overboard with your exercise schedule. If you feel weak or lethargic it could be a sign of over exercising. Listen to your body. Do not eat when you have food cravings.
(7) Eat more protein in the morning. Getting more protein in the morning could stop you from having food cravings throughout the day. Add vegetables to the morning breakfast with some meat and probably sausages.
(8) Keep a track of your carbohydrate intake. When you keep a track of your carbohydrate intake you can make sure you do not increase your calorie intake all of a sudden. Thus you can make sure you recover out of a weight loss plateau.
(9) Watch out for stress. Stress increases the levels of cortisol which cause fat to be stored centrally. This calls for the need to be relaxed and meditate.
(10) Keep the workout schedule for the morning. Morning workout schedules ensure you burn fat at an increased pace and also keeps you invigorated and give you a healthy feeling as against an evening workout schedule which may keep you from nodding off thus interfering with your sleep patterns.
(11) Keep a count of your calorie intake. A calorie intake of 800-1000 per day and a carbohydrate intake of 80 to 85 grams per day makes sure you maintain a steady weight loss program and also get the necessary energy for your body. This keeps you away from a weight loss plateau problem.
(12) Drink more water. When you drink more water you flush out the excess sodium in your body. This makes sure you are less likely to retain water. The body does not distinguish between weight loss and water loss.