How to Break Out of a Weight Loss Plateau

How to Break Out of a Weight Loss Tableland by Renee Kennedy

What is a weight loss plateau?

You are on a diet, but you reach a period of time (two or more weeks) wherever you can't seem to lose any weight. Your weight may actually fluctuate 3lbs up or down, but you can't seem to break below this range.

You can experience a weight loss tableland for several reasons:

1. You are overwhelming too galore calories for the figure of calories that you are burning off. 2. You are not overwhelming enough calories; your body defends itself by deceleration down your metabolism.

First, you need to determine if you are experiencing a tableland or if your weight is in a state of normal fluctuation. Weigh yourself once per week. If you have not lost any weight after 3 weeks, you've hit a plateau. Remember, folk lose weight at several rates. If you've lost even as one pound after three weeks, you are still losing weight and probably don't need to change anything. The closer you get to your goal weight, the harder it wish be to lose weight.

Second, if you are experiencing a plateau, look at your current diet and exercise patterns. The NutriCounter can function as a measurement tool to see how galore calories you are overwhelming each day. (http://www.nutricounter.com) It wish besides help you determine if you are feeding the appropriate figure of carbohydrates and macromolecule each day. You should besides support an exercise journal that wish help you determine how more exercise you are acquiring each day.

Here are several patterns that you may need to break. (Note: before trying any of the methods below, get your doctor's advice. This is especially important if you have special diet needs.)

1. You should be feeding at least 1200 calories a day if you are a woman and 1500 calories per day if you are a man. If you restrict your calories too more your body wish start repositing fat because it thinks you are starving.

2. You may try to break a tableland by decreasing the percentage of carbohydrates and increasing the percentage of macromolecule that you intake each day.

3. Another common recommendation is not to mix your macromolecule and carbohydrates. If you have a macromolecule breakfast, wait 2-3 hours before resuming your balanced meals.

4. Generally speaking, you should be exercise no more than 1 hour per day. However, ask yourself if your fitness routine is intense enough? Just walking about the block for 15 minutes a day may not be enough for you. Each person is different. Also, walking about the block may have been an first-class exercise once you 1st started to lose weight, but it may not be enough now that you've hit a plateau.

5. If you have recently accessorial a fitness regime to help you lose weight, you may experience a slight weight gain for the 1st few weeks, especially if part of that routine involves weight lifting. This can be a really frustrating experience. If you are engaged in an intense exercise regimen, it may help to measure yourself with a measurement tape, rather than the scale. You wish be putt on muscle and muscle wish burn more calories than fat, but it's besides heavier.

6. If you are already on a low calorie diet and you are jutting to it, then it is not suggested that you cut out any more calories. Increasing your work is actually the key to breaking out of a plateau. However, if you are "supposed" to be on a low calorie diet but you are not jutting to it, well, the answer is obvious: you need to stick to it.

Come and visit the NutriCounter web site for more information on how nutrition and fitness influence weight loss, diabetes, pregnancy, heart illness and more! http://www.nutricounter.com

Please email renee@napuda.com if you use the article. Please include the entire article.