Weight loss tips by dr bilquis 2014,low fat diet upset stomach exercises,fast ways to lose weight quick pills,womens health weight loss success stories - 2016 Feature

21.12.2015
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.



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