Managing the Fat Loss Plateau

This article was kindly contributed to agent99fitness.com by Daniel a personal trainer based in Toronto. Thanks Daniel for the great article!

Just before summer, most people (including me), begin thinking about their body composition changes and showing off their half naked bodies on the beach.

As a result, we all get on a mission of a calorie free diet. Within a few weeks, some changes are visible. However, positive changes are not always the case. Sometimes the scale goes up and if you obsess over this, you will end up frustrated.

The truth is that fat loss is never linear. You expect it t be, but it is not.

Fat Loss Is Not Linear

I have tracked my weight loss and it increases and decreases over time. I created a graph for this, and the progression was linear, but not from week to week.

Losing weight is so much more than a number on the scale and there are a lot of factors that are involved. Most people are obsessed with relying on the scale to judge their progress. If the progress is not according to their wishes, they get frustrated and even give up. It is about time you stopped relying on the scale as your reference when it comes to weight loss.

The bigger picture would involve looking into your hunger, your workouts, your sleep, and your energy levels. As a result, you can get a clearer picture of your progress.

How to Get Rid Of the Fat Loss Plateau

Do not misunderstand me, plateaus will always happen. They indicate the fact that your body is maintaining balance and ensuring that you do not harm yourself. Sudden plateaus can actually mean that your body is very healthy. This means that it is ensuring that you do not lose weight too fast and harm yourself in the process.

There are ways to get rid of plateaus and ensure that weight loss is a downward progress. You simply have to play the game that is your body- a complex system that ensures that you have as many energy reserves as possible. Here is how you can smash the plateau:

Method 1: Eat More

This might not be what you expect to hear, but you should consume more. Metabolic adaptation affects your hormone output, and eventually, your ability to burn fat. Avoiding calories for a long time leads to your body fighting for survival. Hormone output decreases, your body mechanisms such as fat loss slow down, and energy release decrease. This is in order to preserve energy.

Unfortunately, reducing your calorie intake will only make your body fight harder. As a result, you will not achieve your body composition goals. This is why you have to control your metabolism by eating more. You should do this through controlled caloric increase.

The best way to increase the calories for someone with a calorie deficiency is to enforce a structured re-feed. This means increasing the calories for24 hours in order to bring the calorie consumption close to or above maintenance. This can be achieved through consuming 50 to 100 grams of carbs (200 to 400 calories).

This results in more hunger, increased temperature, and more hunger the next day. This means that the body has gone back to its normal healthy state. I have found that a controlled calorie intake is better than using cheat meals.

Fatloss plateau, weightloss

Method 2: Manipulate Training Volume

The issues that come up from under eating are the same that result from over training. Such issues can be hormonal. The truth is that going to gym exhausted does nothing for the body. The best thing is to wait until you have rested before hitting the gym.

As much as training is important, recovery is just as important. Doing exercise when you are exhausted affects your adrenal glands hence affecting hormone secretion. Reduction in hormone production will affect your metabolism and eventually affect your desired physique.

Method 3: Understand Your Body

This means that you have to ‘listen’ to what your body is telling you. For instance, you should know how it feels when you are hungry and other triggers. Earning how it feels to be hungry or full helps you to act accordingly. Hunger is an indication of a healthy metabolism, so do not overlook it.

You should also do the same in the case of sleep. Quality sleep signifies recovery. When sleeping, cortisol levels are low and when we wake up these levels increase. Training too hard increases cortisol levels. Therefore, you will sleep poorly.

By understanding your body, you will allow yourself to evaluate whether your nutrition or training is helping or harming you.

The Whole Food Variable

You should understand which foods you are consuming and how they are affecting your body. Training on a whole food diet has a lot of benefits. The kind of food you eat affects your physique and water retention. Additionally, if you react to certain foods, yet you eat them, your performance will be affected.

Patience Is Important

When your weight loss is not progressing as you expect, you should be patient. If patience does not work, then assess what it is that you are doing wrong. Using the methods discussed here, can help you get the progress that you desire. You should also understand your body and keep track of what is happening to achieve great progress.

Author’s Bio

I am Daniel, a Toronto-based fitness coach and yoga instructor. I’ve been helping the people of my lovely city improve their health through healthy eating as well as setting up their home gyms for over a decade. I also write reviews on my website to help people understand how to use various fitness equipment such as rowing machines.

Losing fat naturally while cooking delicious recipes is what most dieters like at metabolic cooking cookbook. click this link to learn more about this great fat loss program,and start losing weight the way you want.

Top 50 Tips for Losing Weight

Try to add as many of these tips to your daily routine, and you will surely be well on the way to a slimmer, healthier you. We don’t get fat ‘overnight’ so you should expect it to take a certain amount of time to lose that weight again, but don’t give up! Persistence, Determination and Patience and even Consistency – They should be your watchwords. These tips work if you stick to your plan!

  1. Top tip number one – Avoid strange fad diets if you can’t eat that way for the rest of your life, don’t waste your time or your health.
  2. Eliminate one tablespoon of fat a day and you will lose 10 pounds in a year.
  3. Limit alcohol consumption – each serving contains 100 to 150 calories.
  4. Eat fruit at least twice a day.
  5. Keep a food diary about your food choices, indicating how hungry you are each time you eat. Pay particular attention to your level of hunger when you snack.
  6. Perform aerobic exercise a minimum of 30 minutes three times a week. Log this on your food diary. There is a free exercise and nutritional diary available at www.myfitnesspal.com Aerobic means any exercise that increases your breathing and heart rate. Walking is fine! Do only what you can to begin with. If you have other health problems, consult your doctor before embarking on any strong physical exercise.
  7. Gradually increase the length and frequency of your workouts.
  8. Weigh yourself no more than once a week. And do it in the morning after going to the bathroom  it’s the most accurate reading.
  9. Give yourself a non-food reward for every 5 pounds lost. Like a new workout top.
  10. Slow down your eating speed make meals last at least 20 minutes. Try eating with the other hand or taking a sip of water between bites.
  11. Use smaller plates.
  12. Bring your lunch to work at least three times a week.
  13. Start to strength train twice a week as your fitness improves. Building muscle increases your metabolism and forces your body to use fat, not muscle, when youíre cutting back on calories. Cut down on carbohydrates and stick to lean white meat and fish, and you will notice vast improvements here.
  14. Stop eating while watching television.
  15. Have someone else put away leftovers.
  16. Buy a good low-fat, low-calorie cookbook or magazine subscription.
  17. Try two new reduced-calorie recipes a month.
  18. IMPORTANT – Eat breakfast daily. This suppresses the appetite for most of the day and provides fuel for the brain while at work or looking after the kids! You will feel better and have more energy all day if you eat a low fat cereal in the morning.
  19. Don’t read while eating.
  20. Have a sweet treat once a week.
  21. Keep healthful snacks at home and at work.
  22. Limit your cheese consumption to reduce fat and saturated fat use cheese and lunchmeat with less than 5 grams of fat per ounce.
  23. Substitute herbs and spices for salt.
  24. Shop for food when you are not hungry, and use a shopping list.
  25. Eat three vegetables a day.
  26. Always eat sitting down.
  27. Request that your family and friends respect your efforts to lose weight and get fitóbeware of loving sabotage.
  28. Take a walk when you’re stressed or angry.
  29. Eat two dairy products a day be aware of your calcium intake. Select low-fat or nonfat dairy products to reduce fat calories.
  30. Order dressings and sauces on the side and apply them with a fork.
  31. Increase your fiber intakeóchose whole-grain breads, cereals and pasta products, legumes, and raw fruits and vegetables.
  32. Add slow-down food to your meals crunchy vegetables, a large glass of water, hot soup or beverages, or fresh fruit to fill you up.
  33. Cook with chicken broth, nonstick cooking spray, wine or water.
  34. Drink eight 8-ounce glasses of water a day.
  35. Shrink portion sizes of meats and starches, and pile on the vegetables.
  36. Ask how the food is prepared when ordering in a restaurant.
  37. Choose low-fat frozen yogurt or frozen juice bars instead of ice cream. Be careful of the portion size – these foods still have calories!
  38. Select clear broth- or tomato-based soups over white soups.
  39. Keep the junk foods out of sight in your home and workplace.
  40. Take walking shoes, a resistance tube or a jump rope with you when you travel to keep up with your exercise.
  41. If you’re getting off track, try to pre-plan your food intake for the next three days by writing it down.
  42. Buy frozen diet dinners with 10 grams of fat or less and 800 milligrams of sodium or less.
  43. Avoid batter coating or breading.
  44. Use two egg whites in baking instead of one whole egg.
  45. Stretch during television commercialsóarm circles, leg lifts, head tilts, etc.
  46. Eliminate the butter on your rolls or popcorn.
  47. Learn to say NO gracefully when a friend or relative offers you a second helping.
  48. Choose pizza with vegetable toppings rather than high-fat meats, such as sausage and pepperoni.
  49. Choose cooking techniques that keep fat to a minimum, such as baking, grilling, broiling, roasting or steaming.
  50. I know I have said it before but keep moving – dance, walk do anything to increase your calorie burning x

So there you go, my top 50 tips for losing weight. Remember it won’t happen overnight but if you stick at it you will be a healthier and happier new you in the next year. x

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