We discuss here Breaking the Weight Loss Plateau. Fortunately, breaking the weight loss phase is a relatively simple task once you know the reasons for it. When we first assume a weight loss goal, we tend to lose a lot of weight at first, and then the amount slowly decreases over a period of weeks or months until we reach the point where we stop losing weight completely, and it’s not that we don’t. You don’t need to lose more weight either. You know you’re doing all the right things, but you’re not losing weight. In the first week of your program, you tend to lose the most weight. Much of the weight loss in the first week is actually excess fluid and can be up to 9 pounds (4 kg) or more, depending on your starting weight. Fluid loss can account for up to 50% of the total weight lost in the first week. There are many factors that contribute to weight stability, including (but not limited to);
Inadequate calorie consumption
loss of muscle mass
Improve your fitness levels
Inadequate calorie consumption The human body requires a minimum of 1200 calories per day to function. If you eat less than that (on a strict diet, for example), your body will interpret it as starving and lower your metabolism (the body’s ability to burn calories) to protect itself and survive longer. . This will prevent you from burning fat stores. The solution: maintain a reasonable amount of calories. Use the BMR (Basal Metabolic Rate) calculator to determine how many calories your body needs each day to maintain itself. Once you have determined approximately how many calories your body needs to function, reduce your caloric intake to 500-700 calories less than that without requiring fewer than 1,200 calories. A deficiency of more than 700 calories can lead to a loss of muscle mass, which is the next reason for a weight loss plateau. Breaking the Weight Loss Plateau
Weight Loss Plateau
Muscle loss All tissues of the body require energy to maintain themselves, including fat. Muscle requires five times more energy to maintain than fat. Unfortunately, diets sometimes lead to a loss of muscle mass. The main source of energy for the body is carbohydrates, followed by proteins and then fats. Your muscles are made of protein, so if your body runs out of carbs, you can turn to your muscles for energy if they don’t stand up to exercise. Unfortunately, the loss of muscle mass leads to a lower metabolism. The solution: Eat a high-protein diet and exercise alongside your low-calorie diet to maintain muscle mass and prevent muscle loss.
Weight loss, right? Isn’t losing weight the goal? if it was! But as you lose weight, the amount of calories your body needs to maintain itself also decreases. The solution: When you lose weight, check your BMR regularly to see how many calories your body needs each day and keep your caloric intake below that by about 500 calories. But remember, eat at least 1,200 calories.
Breaking the Weight Loss
They start indulging in their cravings to eat more unhealthy foods than they should and reduce exercise, skip one day under the guise of getting twice as much exercise the next, etc. This lowers the basal metabolic rate and increases calorie intake, effectively halting weight loss. Solution: Maintaining motivation during a weight loss program can be challenging. One of the best ways to overcome this problem is to find a partner to lose weight. Having someone to practice with and respond to can be an effective motivator. Another great motivational tool is a printable worksheet for setting weight loss goals. Print it out, fill it out, and put it in the fridge, where you’ll see it regularly, and it will remind you of what you’re trying to achieve.
Physical adaptation Our body adapts to calorie consumption and physical activity levels. When we start the exercise regimen, our bodies have to make many changes to adapt to the loads. Breaking the Weight Loss Plateau