The plateau is a dieter’s bane and even the best of us can end up at a stage in our weight loss where it seems like nothing works anymore. Even if you have been losing weight for sometime, it is incredibly discouraging to reach that point where you suddenly stop losing weight. This forces many to cut calories even further, but instead of losing weight, they may actually gain instead.
Plateaus are not fully understood, mainly because we all have different bodies and different metabolisms. However, there are a few basic truths about plateaus that we can put to good use in developing a strategy to get past them. If you are struggling to lose more weight, these tips may be the answer you need.
1. Changing bodies equal changing needs.
As you lose weight, you’re also losing mass, which means that your body’s needs will be changing. For example, in order to maintain weight, someone that is heavier may need to consume 2500 calories or more a day. When they cut back to 1800 calories, weight loss usually comes very quickly. However, when the body reaches the point where its mass has significantly changed, the caloric needs for maintenance and weight loss change as well.
Put simply, what worked for six months no longer does, because the body is now a different size and requires fewer calories to keep running. While it is not safe to go below 1200 calories a day, a further reduction in calories may be necessary to continue losing weight.
This is also true of exercise. While you may only need to exercise for a few minutes to see results when you are first starting out, if you have plateaued, the answer may be to add more activity. Many people find that adding one more day a week of solid exercise can be just what the doctor ordered to get back into that fat burning zone.
2. Not enough lean muscle mass to effectively burn calories.
One of the best ways to increase your metabolism is to add lean muscle mass. If you have been focusing only on losing weight, and not getting fit, this can be a big contributor to a plateau. You may need to start some simple strength training exercises to help build that lean muscle mass up and get your body running in peak condition.
3. An imbalance in nutrition.
In order for your body to function properly, you’ve got to have the right balance of fats, protein and carbs. That’s right, if you’re not eating fats, you may not be losing any either. The key is to find good fats, such as Omega-3 Fatty Acids, and non saturated fats such as olive oil. When your body gets balanced, it will be easier to start losing weight again.
Plateaus are frustrating, but they don’t need to spell an end to your weight loss. You may want to seek out the help of a qualified nutrition expert to map out a plan to help you get past that plateau and start losing weight again.
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Originally posted 2008-12-04 05:56:12. Republished by Blog Post Promoter
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4 comments ↓
We can all hit plateaus in motivation too. A great way to overcome that is use the power of small in your diet. Don’t think of your weight loss as a huge overwhelming task, just strive to eat well for one day at a time, one meal at a time. The little thoughts can really add up.
while it is hard not to get discouraged while on a plateau, persistence is key. Ive seen many people just give up and go back to old habits because the weight loss has stalled. Instead i recommend not weighing for 2 weeks, then taking measurements or bodyfat analysis or even comparing fitness level (ie, number of pushups). There are other measures of progress besides the scale.
Love the post and it has some great keys that I’m going to take on board. I’ve recently been working out at Fit n Fast Gyms, and it can be easy to get unmotivated and like you said, plateau in your weightloss. But your post brings it all into perspective and makes me see through the ‘dullness’ of it all. Thanks!
I think another reason is also because, people dont’ try to increase the intensity of their workout. This is partly because they have gotten comfortable with it and refuse to raise the bar.
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