My last post was about getting rid of the Diet Mentality and focusing on changing habits long-term and eating for health and not the scale.
Whether you are changing habits for health reasons or for vanity (weight loss), when most of us are giving up something we love (junk food) we want to be able to see something back in return.
Granted, there are some results that are pretty immediate: weight loss from water retention often posts huge losses on the scale initially, and some health changes can happen pretty quickly, too. It even takes time for our skin to look healthy and beautiful again after having had acne or a lackluster complexion, our nails to grow and become stronger, and our hair quality to change. Then there’s the issue of when you are eating right, exercising faithfully, and healing and weight loss seems to come to a screeching halt.
As with a regular demolition job, the wreaking crew needs to take regular breaks from this strenuous work. We actually should be paying attention to this facet through out our healing and weight loss; indeed, through out our entire lives this aspect is critical as all life activities depend on enough life force to carry out their tasks.
We over work, over emote, over stress, over exercise and we expect our bodies to be able to keep up and do all these things with only a few hours worth of sleep. In fact, LACK of sleep can actually lead to temporary weight gain even in someone who is healthy and at their goal weight. Simply because the body then is running on an energy deficit and can’t finish all of the tasks of housecleaning and repair it needs to do and thus falls behind and we have a back log of toxins in our tissues. All weight gain is the body storing these toxic substances because it does not have the energy for removal. We all know of people who think they can exercise off a fatty meal only to have them gain weight anyways because exercise, while it stimulates the lymphatic system which is our cellular garbage removal system, can only remove as much as it has the energy to remove. I know this sounds counter-intuitive since resting is the least calorie expending activity we can do, but we need to divert that energy to healing and waste removal so the body can do its job. Whatever you do, do NOT give up eating healthfully and eat junk food out of discouragement.
You’re coasting along, enjoying your low-fat Greek yogurt and steadily losing 1-2 lb per week and then BAM! A plateau is just what it sounds in the world of weight loss and exercise and is exceedingly common.
Add 30 second spurts of your maximum speed, attend a Spin or Zumba class or try a new machine or a new type of exercise. Muscle is more metabolically active than fat, which means that the more muscle you have, the more efficient your metabolism is.
Reduce your serving size of cereal in the morning by half, have one less glass of wine over the weekend, go without the hot fudge on the ice cream…you get the idea. Swap that Greek yogurt for cottage cheese, replace the triscuits with whole-wheat crackers, try a new type of fish or vegetable, or just a new type of cereal. This entry was posted in Food, Health, Healthy, Nutrition, Weight Loss and tagged fitness by admin. Just about everyone who is trying to lose weight eventually hits a weight loss plateau during their fat loss journey.

The key element on how to lose weight effectively is to keep your body guessing over the weeks and months while you’re working on your weight loss.
Switching up your diet and your exercise routines is how to lose weight naturally week after week. That’s because when you go on extreme or fad diets that have the potential to do harm to your body, it shuts down and clings to whatever stores it has.
Sometimes you just have to hold steady and ride the plateau out because your body will adjust and become comfortable with your routine. That might mean choosing a new program or shaving a few more calories off (if you’re at a safe level), or even boosting your physical activity to burn more calories and up your metabolism. This entry was posted in BEST DIET TO LOSE WEIGHT and tagged belly fat diet menu planning, belly fat diet plan, diet plan to lose weight, weight loss plateau on June 19, 2014 by Flat Abs. A common (and very frustrating) occurrence in weight loss is when all progress stops despite continued efforts.  A plateau is usually defined as two consecutive weeks without weight loss. The basal metabolic rate (BMR) – the energy required by the body at rest (to maintain vital bodily functions) accounts for 60 to 70% of the calories you burn daily.  The BMR is determined, for the most part, by your current body weight – when your weight goes down, so does your BMR.
Hitting a weight loss plateau is VERY frustrating.  But there are several things you can do to overcome this (and future) plateaus and ultimately reach your weight loss goal. Knowing how many calories you burn at rest (your BMR) and how many you burn based on your lifestyle (your Total Daily Energy Expenditure or TDEE) is a good starting point for overcoming a weight loss plateau.  These numbers are heavily dependent on your current weight – so you should recheck these numbers every 2-3 months to make sure they are up-to-date. Research suggests that shifting fat and carbohydrate calories to protein calories may help preserve your BMR during weight loss.  But too much protein causes health problems – stick to 20% of your daily calories from protein. If you are eating 1500 calories per day, 20% is 300 calories – and at 4 calories per gram that equals about 75 grams of protein per day. Start your day on the right foot by doing a cardio workout first thing in the morning on an empty stomach.  20-30 minutes of cardio before breakfast will give your metabolism a boost that can last all day – resulting in more calories burned all day long.
Increasing how frequently you eat (but not increasing how much you eat) can further boost your metabolism.  Eating every 3 or 4 hours stabilizes your blood sugar, controls your appetite and keeps your energy and metabolism up. For some people supplements can also be used to boost metabolism – discuss this option with your Naturopathic Doctor to see if they are safe for you. Calories have a way of sneaking into our food!  If you feel like you are doing everything right but still have reached a weight loss plateau try keeping a food journal – a totally honest and complete food journal.
Not sure you can benefit from writing everything down?  According to the American Journal of Preventitive Medicine, over a 20 week study those who wrote down everything they ate lost twice as much weight as those who didn’t. You may also consider having a Naturopathic Doctor assess your food journal if you are struggling to make sense of your daily nutrient and caloric needs. We just feel deprived and fat and low energy and we don’t have anything to show for our monumental changes so far. Diabetics can see changes in their blood sugars coming down so quickly that if they do not work closely with their doctor to bring down the insulin dosage or stop it altogether, they could have their blood sugars go too low and this is not good. Serious health challenges can take awhile to clear up and of course, weight loss, depending on how much weight you need to lose can take awhile as well. The body needs time and proper nutrients to replace these inferior tissues with newer, higher-quality ones.

It may even be confirmed on a scale that even with no cheating, the scale could show no weight loss or worse, even a temporary GAIN. During certain times of the month, even if you are not eating any salt, you retain water due to hormonal fluctuations.
Well, various advice is given on how to break this type of plateau, such as increasing the intensity of the work-out, or decreasing calories.  These things can aggravate the very reason that the plateau occurred in the first place.
In order to post comments, please make sure JavaScript and Cookies are enabled, and reload the page. It’s inevitable, and it can crush your spirit and make you want to give up when it happens.
You can’t just go on a specific strict diet for 6 weeks and not expect to hit a weight loss plateau. It doesn’t want to release the weight because it believes you’ve gone into starvation mode. But if it keeps going on and you’re starting to worry, it means you have to do something to break out of it.
This process of weight loss and healing takes a lot of energy from the body and periodically it needs to regroup its energy to tackle the next stage. Very seldom is advice given that addresses the underlying problem: lack of energy to finish the task. REST through sleep and sensory rest and let the body catch up with its energy expenditures so it can do the rest of its job. Any diet will do the same thing when your body is subjected to the same way of eating and exercising day after day after day.
The next week, you’re holding steady – and it starts to get frustrating because you’re working so hard.
There’s no set week it will appear, although if you look at shows like The Biggest Loser, they sometimes show up in week two. That way, no wasted time deciding when to start or what to do is your weight has plateaued. You’re confused because you may have been doing this same diet plan for 8 weeks and every week, like clockwork, you’ve seen a 2 pound drop.
If you want to get past your weight loss plateau, the answer is to grab a good program based on science, add to that a nutrition plan, like the TT Nutrition Guidelines from Dr. Chris Mohr, and you’ll have everything you need to know on how to lose weight and keep it off for good.

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