Lessons Learned from Years with Health

Health & Fitness

How to Overcome a Weight Loss Plateau

Having a period where your weight loss stalls to nothing is an expected natural phenomenon. You’re taking in fewer calories than before, so your metabolism has also reduced its speed to conserve them. This is certainly a tough stage to conquer, but the good news is, it has been done.

Below are tips to keep you moving forward on your path to weight loss:

Calorie Watching

When you begin a diet and fitness program, you make significant changes, such as forgoing sweets, and then your body responds to the decrease in calories and you lost weight rapidly.

To keep losing weight, you have to create a constant calorie deficit, which means you have to pay attention to what actually matters — the calories you consume and the calories you expend. The only way you can do this accurately is to count calories every time you eat.

Yes, this can be burdensome, but it’s extremely effective as studies have indicated repeatedly.

Calorie Shock Method

When they stop losing weight, some people cut their caloric intake and/or increase their exercise even more, which is counterproductive.

Why?

Because it only decreases your metabolic rate and pushes your body into starvation mode. Believing it is indeed in a state of starvation – caused by a calorie intake below 1,800 for women and 2,400 for men – your system will cling to whatever little calories you give it, making it harder for you to lose weight.

What you want to do is to make your body feel more secure, and then you “shock” it with a drastic calorie drop. That way, your weight loss can be sustained.

Workout Shock Method

Using the principle behind the caloric shock method, you will be able to produce the same result through your workout. If you job for a mile for the first time, it will probably be tough. But on your 50th one-mile job, it will have become much easier, right?

As you get used to certain type of exercise, it becomes less difficult, and, as a result, it doesn’t work as much as it did. That’s why it’s so important to apply the “shock.” Switch the amount of weights you lift — light with few repetitions now, heavy with more repetitions next week.

Change your routine for every muscle. For instance, do chest presses one week, then push-ups the following, and on the third week, chest flies. They all engage the body part, but in very unique ways.

Hormonal Defects

If you think you’ve done everything and your weight is still not budging, there’s one last thing that might be causing your plateau: your hormones. Three examples of conditions that make it difficult for some people to lose weight are thyroid disorder, polycystic ovary syndrome and insulin resistance.

But you are not to assume that your hormones are indeed the issue. What you should do is consult an endocrinologist who will evaluate you and tell you what’s really happening.

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