WEIGHT LOSS PLATEAUS

Weight loss plateaus

Typically when you start a weight loss program the two norms to follow are a reduction in calories and an introduction of - or increase in exercise. Initially when you are overweight the muscles are weak and you have a dependency to large quantities of food and lead a poor lifestyle. So the addition of a healthy diet and an efficient exercise regime along with all the correct lifestyle changes help you to lose weight rather rapidly, however after losing a fair bit you suddenly stagnate in your weight loss. This is called a plateau. How do you break this?

Increase food intake

With the initial reduction of calories and other healthy adjustments you will lose weight however as you lose fat and exercise right you gain lean muscle, which makes your body stronger and increases your efficiency levels tremendously. Therefore you need an increase in calories to fuel that strength and efficiency. Introduce a higher intake of lean protein, vegetables and fruit and a small amount of whole grains.

Feel your exercise

When you exercise remember to always support the three elements of exercise

1)    Cardiovascular

2)    Strength

3)    Flexibility

Cardio: It is most important to increase intensity as you find them get easy on your body. There must always be a challenge from the halfway point onwards in a session.

You must watch your heart rate and make sure you always are in fat burning ranges. 65 to 75% of your maximum heart rate is your high intensity zone for fat burn.

Strength: Higher repetitions of a moderately heavy weight will work wonders for weight loss. As you do your strength training you must feel your muscles warm and it should be difficult to complete the last few repetitions of a set, however your muscles must not hurt they should just feel the strain.

Flexibility: Stretch each muscle with good form and hold for at least 30 seconds. This ensures elongation of the muscles and circulation as well as it helps the muscle relax from a contracted state.

Be very mindful when you exercise you will always be able to tell when your body is used to a particular exercise. That’s when its time to change and increase or vary your exercise program

The element of surprise

Very often on a plateau the quickest and most effective way to breakthrough is the element of surprise. A sudden shock!

In doing something radically different, so the body is shocked out of its complacency.

For example if you use a treadmill or other similar machines in a gym for cardiovascular exercise suddenly shift to riding a bike cross country or take a high intensity aerobic class for a short time. Or if you follow a weight training principle of one muscle group per day then shift to a full body circuit for a change. This is an almost sure way to revive your weight loss.

Similarly if you have been on a low carb diet, for a day or two have a little more carb and reduce the other food groups. Or follow a good Detox diet from a qualified nutritionist to kick start your program again. Avoid fad diets and internet gimmicks.

RESPECT YOUR BODY AND LOVE YOURSELF