You joined or started a weight loss training class/program and after days, perhaps months, of rigorous work-outs you have started shading off those extra pounds of flesh like clockwork. Of course you are enveloped in ecstasy and feel like �doing� more and losing some more.
Super-stoked and motivated you start working towards dropping a ton more of what is left of the hitherto �fat you� so as to fit into your swimming suits as your summer beach travel is due in a months time�.disaster strikes! You wake up every morning for the next 3 weeks and step-up to your bathroom scale just as you normally do but it keeps giving you the same old reading.
The bathroom scale that was your ultimate source of joy now becomes your worst enemy � you won�t touch it with a 10 foot pole in the morning anymore! Pissed, freaked out and scared you reanalyse your work-out routine and conclude that you�ve been missing �ingredients A & B'� and start working hard at them with renewed strengths. Yet still you are graced with negativity ; worst off, you find yourself adding weight rather than reducing � heck!
Does it feel like I�m talking about you above? If so, welcome to the dreaded land of weight loss plateau � you�ve been struck with it! It is the state of �weight loss diminishing returns� where you put in positive efforts at losing weight but only get the negative results of having to buy larger belts and under wears each passing week. Hey, not to worry, you are in the right place.
This article which I consider to be an effective weight loss plateau help article would take you by the hand through what a weight loss plateau really is and how to know that you�ve been struck by one. The article wraps up by giving you 5 super-tips on how to overcome the the most common types of weight loss plateaus.
So, what is really a weight loss plateau?
I think what we ought to be focusing on at this point of this weight loss plateau help article is the ways of breaking weight loss plateau as I think I gave a graphic explanation of what a weight loss plateau is in the opening lines. Anyways if you dozed off at the beginning of our class, here it is again.
A weight loss plateau is a point in your weight loss progress where you stop to lose weight despite any and every effort you put in. It�s like a freeze point in your weight loss program where the bathroom scale keeps giving you an identical result each and every morning for days, weeks and even months. It�s that point in your weight loss program which really sucks!
Guess you get it now. Let�s step up to bigger weight loss plateau stuff; diagnosing a weight loss plateau!
How do I now that I�ve been hit by a weight loss plateau?
I have 5 tell-tale signs that would give you a hint if you are currently in a weight loss plateau. These pointers would tell you right away if you�ve been struck by the �flu�.
- Your exercises no longer seem stressful to you anymore � they�re plain cheap.
- The bathroom scale gives you the same old numbers every morning.
- Clothes are not getting smaller anymore � you seem to be loosening up to the next belt hole as a matter of fact.
- You seem to be hungry at all times.
- You have been running the same routine just as before but yet you keep getting the same result � no change!
�but wait before drawing conclusions - you might not be experiencing a weight loss plateau after all!
There is a stall state that appears often times in a weight loss progress that looks very identical to a weight loss plateau but in fact is far from it. It�s a state I like to call the �body fat percentage loss�.
There is a difference between weight loss and body fat loss. The latter is the best weight loss, but sadly enough, not much people know about this. In my previous article on how to calculate body fat percentage loss I explained what body fat percentage loss is and gave a link to a free calculator on this blog that would help you keep track of your body fat percentage loss.
There comes a point in your weight loss journey where you stop loosing actual weight, but then loose body fat � this is where it would seem that you are in a plateau when you focus your attention on weight rather than fat loss.
In this case, losing weight is not all about what the bathroom scale tells you � so stop breaking your heart by checking those de-motivating figures every morning. In this case the accurate numbers to look at is your body fat percentage loss. You can use our absolutely free online body fat percentage calculator to calculate body fat percentage every two weeks to keep track of your fat loss.
If your fat loss figures are changing but your weight loss remains constant, then you are not in a weight loss plateau but the body fat loss phase � which is gold in my opinion.
Now that I�ve helped you ascertain your standing on your �weight loss plateau case�, we�re on to the next level - tips on breaking weight loss plateau!
5 different causes of weight loss plateaus and their super fixes
In my opinion, the following 5 �super fixes� are the best and most effective you can get on the internet on overcoming a weight loss plateau or breaking a weight loss plateau. Read this over and over again if you have to because it is what is going to make a difference in your life � that is if your are looking for a weight loss plateau help.
5. You are taking too low a calorie:
when you lower your calorie intake, your body�s metabolic rate also reduces in proportionate quantities. As a result of this your body would tend to stop burning fat at the substantial rate it was before � leaving you at the same level of fitness (or fatness) no matter what you do.
Super fix: Recalculate your body�s daily calorie intake requirement as you progress with losing weight. This is so as your body would need different levels of calorie at its different levels of �slimness�. The quick formula for doing that is thus;
For men: Body weight (in Kg) x 24 = calorie required per day (in Kcal)
For women: Body weight (in Kg) x 23 = calorie required per day (in Kcal).
Note that �Weight in pounds�/ 2.2 = weight in Kg
4. Loss of/no muscles:
Perhaps you had heaps of muscles before, or you never had a muscle to call your own :(. Which ever category you belong to, just know that the absence of muscles leads to a slower rate of, or no burning of fat. This is so as muscles are good at burning fat.
super fix: If you haven�t already done this, include resistance/weight training in your daily weight loss work-out routine. If you were already weight training for some time then, perhaps, it�s time to step up to bigger weights. Just add some (more) muscles!
3. Adaptation to your work-out routine:
When you start a new exercise your body initially responds to it (by losing weight). However, as your body adapts to the workload your exercising posses, it tends to balance out at a point and just stall the burning of fat in your body.
This leads to your body burning lesser (or no fat) as it initially did at the start of your routine.
super fix: engage in some exercise cycling � that is vary your exercising routine from time-to-time. For even better results change the frequency, intensity, duration and mode of exercising. If need be, step up the game to �intense exercising� to break out of that damn plateau!
2. Shift in body calorie requirement:
Your body calorie intake requirement has a direct relationship with the level of body weight/fat. As your body loses much weight, so would your calorie requirement drop as well. This is so because as you become leaner and slimmer your body�s metabolism would reduce, hence requiring less calories to burn fat and run other regular body functions.
So if you have not been calculating and keeping track of your new calorie requirement, but still �living� on the old one, chances are that you have been taking way too much calorie for your present level of body fitness.This explains why you have not been able to see any weight loss progress for all of the hard work you have been putting in lately.
super fix: Recalculate your new calorie requirements every 2 weeks (using the guide lines in #5 above) and be sure to adhere to your new requirements.
1. Jump-start your dampened metabolic rate:
Chances are that your body�s metabolic rate has dampened due to your hitherto fast drop in body weight/fat and needs to be rekindled.
super fix: engage in calorie cycling as well as increase your eating frequency.
What I mean by calorie cycling is varying your calorie intake level from day to day while adhering to your weekly limit. A rough example (with no emphasis on the numbers quoted) is where your weekly calorie target is 1000Kcal. You spread your daily intake as follows:
Day 1 � 200kcal, day 2 � 100kcal, day 3 � 150kcal, day 5 � 150kcal, day 6 � 250kcal, day 150kcal. Get the idea, right?
As for your eating calorie, try to take small snacks in-between meals � be sure to monitor your intake so you don�t exceed your daily calorie intake, anyway.
That is it! You have the 5 most common causes of weight loss plateau and tips to breaking weight loss plateau. At least you wouldn�t be blaming mother-nature for a stall in your weight loss progress anymore. You now have yourself to blame if you can�t and don�t implement the tested and proved tips in this weight loss plateau help guide above � you have your �weight loss destiny� in your hands now.
Wishing you luck as you continue with your weight loss progress. If you are looking for more effective ways to lose weight fast then a good place to start is at the home page of this weight loss blog. Have a healthy live!
Tags: weight loss tips