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Over coming slow weightloss - Push through the Plateau!

Are you frustrated that your weight loss has slowed down or maybe even stopped despite your continued efforts? If so, then read on to discover how to get back on track…

Plateaus are an unwelcome, but a predictable part of the weight loss process.  They can be a common occurrence amongst people on a weight loss plan or those with a reduced calorie intake. Often a new weight loss plan makes a real impact at the outset, but weight loss seems to frustratingly slow down as your body adjusts to your new way of eating.

Plateaus can often be due to a loosened compliance with eating and activity plans.  A larger, heavier body will use more calories to move around, so as you lose weight and your outline becomes smaller, your body will typically use less calories. Also, as you lose weight, you may lose lean muscle tissue as well as fat which may cause your metabolism (the rate at which your body burns calories) to drop slightly as muscle tissue burns more calories than other body tissue at rest.

A body which has a severely restricted calorie intake may actually slow its metabolism down in order to try and save energy. The body is highly adaptable and very clever. If a body is severely restricted of the energy it needs, it will slow down to try to preserve body mass and prevent starvation.

How To Beat Plateaus

Activity is a wonderful 'plateau-buster'! Activity can help to reduce the loss of lean muscle tissue that can occur during weight loss and also burns calories, thereby assisting weight loss.

Aerobic exercise such as hiking, running, and cycling, is great for blasting calories and can help to boost the metabolism. Resistance exercise such as lifting weights will help to build muscle tissue, which can raise the body's metabolism - meaning you can burn more calories while at rest.

You may be somebody who is already active, and you too have also reached a plateau in your weight loss. As previously mentioned, the body is highly adaptable, and it may have become accustomed to your activity regime. What you once found demanding, has probably become much easier as your body has adapted. Although it is great news that you are fitter, you will probably need to change your routine in order to give yourself a weight loss boost. Try working out slightly harder, or for a little longer, or if lifting weights then up the kilos a little. Even a change of activity may surprise your body and create the results you desire, so try a new sport or activity.

Fluid retention, which may result from high sodium consumption or premenstrual bloating, can contribute to a plateau.

Additionally, research suggests that obesity increases fluid volume and the imbalance in fluid regulation that accompanies obesity does not normalise after weight loss. Still, fluid balance varies considerably among individuals. It's been reported that drinking more water and increasing exercise reduce fluid retention and help people work through a plateau, but scientific evidence supporting this recommendation is lacking.

Experts agree that a 10% weight loss of initial weight over a period of six months is both realistic and attainable. When calories are reduced, weight is lost at a rate of 1 to 2lb per week. After six months, however, it is common for weight loss to plateau.  

Refocus on your weight loss goals – what motivated you initially to start losing weight? How important is it in your life right now to achieve this weight loss? Use visuals to help you refocus – a “before” the weight gain photo or item of clothing or an “after” weight loss photo or item of clothing to remind you what you have achieved and how you feel.  Set realistic, achievable milestones to keep you motivated.

Above all remember – Plateaus are a common occurrence but they can be pushed through!

Brought to you by Stuff the Diet!