The single most frustrating aspects of weight loss is reaching a weight loss base. Thankfully, breaking the weight loss plateau is a relatively simple endeavor once you know what causes it. When we first undertake a weight loss end goal we tend to lose a lot of weight initially then the amount gently declines over a period of weeks or months until people reach the point where we stop losing weight altogether, and it’s definitely not that we don’t need to lose more weight either. This is referred to as a good best weight loss pills plateau. You know you’re doing all the right elements but you’re just not losing the weight. In the first week to your program you tend to lose the largest amount of weight. Much of the weight loss this first week is actually excess fluid and can be tantamount to as much as 9 lb (4 kg) or more depending on your company starting weight. Fluid loss can represent as much as fifty percent of total weight lost in the first week. There are several issues that contribute to a weight loss plateau including (but never limited to);
- Insufficient Calories Consumed
- Muscle Loss
- Lack Of Discipline
- Physical Adaptation
- Exercise Ability
- Over Activity
- Enhanced Fitness Levels
- Lets deal with these one at a time.
Lacking sufficient Calories Consumed The human body requires a MINIMUM of 1200 calories everyday to function. If you consume less than that (on a crash weight loss plan for example), your body will interpret that as being from a famine and will reduce your metabolism (the bodies ability to melt off calories) in order to protect itself and be able to survive for more. This will stop it from burning fat stores. Solution: Maintain a reasonable calorie consumption. Use a BMR (Basal Metabolic Rate) calculator to determine what amount of calories your body requires per day to maintain itself. Once you have confirmed approximately how many calories your body requires to operate, reduce everyone calorie consumption to 500-700 calories less than that without sinking 1200 calories. More than a 700 calorie deficit may lead to muscles loss which is the next cause of a weight loss plateau.
Strength Loss All bodily tissue requires energy to maintain once more, including fat. Muscle requires FIVE TIMES the amount of energy to hold itself than fat does. The higher the muscle amount in your body the greater your caloric needs. Unfortunately, diets in some cases lead to muscle loss. The bodies primary source of energy is certainly carbohydrates, followed by protein then fat. Your muscles are made of required protein amounts so if your body runs out of carbs it may turn to muscle tissue as an energy source if those muscles are no being serviced by exercise. Unfortunately, muscle loss leads to a lower stamina. Solution: Eat a diet rich in protein and exercise joined with your reduced calorie diet to maintain muscle mass and prevent lean muscle loss. If necessary, vitamin supplements may be utilized to ensure correct a healthy eating plan.
Weight Loss Huh? Isn’t losing weight the whole point? Yes it happens to be! But as you lose weight the number of calories your body requires to retain itself also reduces. As mentioned earlier, even fat necessities calories to maintain itself. Solution: As you lose weight, check your BMR regularly to see how many calories your body requires per day and gaze after a calorie consumption around 500 calories less than that. But remember, don’t consume less than 1200 calories.
Lack Of Discipline Once several weeks of a new weight loss program many people tend to lose aim. They start indulging their cravings for unhealthy foods above they should and they cut corners on exercise, skipping sooner or later under the pretense of exercising twice as much the next day etc . This decreases the BMR and increases calorie intake which inturn effectively stops weight loss. Solution: Staying motivated during a fat reduction plan can be a challenge. One of the best ways to overcome this issue is to find a slimming buddy. Having someone to exercise with and be answerable towards can be an effective motivator. Another great motivational tool is a printable weight loss goal setting worksheet. Print it out, fill it out and place it on the fridge, where you will see it regularly and it will call to mind you of what you are trying to achieve
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