One of the most frustrating aspects of weight loss is reaching a weight loss plateau. Fortunately, overcoming a weight loss plateau is a relatively easy task if you know what’s causing it. When we first set out on a weight loss goal, we tend to lose a lot of weight at first, then slowly taper off over weeks or months until we reach a point where we’ve completely lost the weight, and that doesn’t mean we don’t need to. Lose more weight. This is called a weight loss plateau. You know you’re doing everything right, but you just aren’t losing weight. You tend to lose the most weight during the first week of the program. Much of the weight loss during this first week is actually excess fluid and can be up to 9 pounds (4 kg) or more, depending on your starting weight. Fluid loss can be up to 50% of the total weight lost in the first week. There are several factors that contribute to weight loss plateaus, including (but not limited to);
Inadequate calorie intake
Lack of discipline
Let’s deal with them one by one.
Inadequate calorie intake the human body needs a MINIMUM of 1200 calories per day to function. If you eat less (such as on a crash diet), your body interprets this as starvation and lowers your metabolism (the body’s ability to burn calories) to protect itself and survive longer. . This prevents her from burning fat stores. Solution: Keep your calorie intake reasonable. Use a BMR (Basal Metabolic Rate) calculator to determine how many calories your body needs per day to sustain itself. Once you determine how many calories your body needs to function, reduce your calorie intake to 500-700 calories, with no more than 1,200 calories. A deficit of more than 700 calories can lead to muscle loss, which is another cause of ozempic weight loss Australia plateauing.
Muscle Loss All body tissue, including fat, needs energy to sustain itself
Muscle requires FIVE TIMES more energy than fat to sustain itself. The higher the percentage of muscle in your body, the higher your caloric needs. Unfortunately, diets sometimes cause muscle loss. The body’s main source of energy is carbohydrates, followed by proteins and then fats. Your muscles are made of protein, so when your body runs out of carbohydrates, it can turn the muscles into energy if those muscles aren’t supported by exercise. Unfortunately, muscle loss causes a decrease in metabolism. Solution: To maintain muscle mass and prevent muscle loss, eat a high-protein diet and exercise on a reduced-calorie diet. If necessary, vitamin preparations can be used to ensure proper nutrition.
Weight loss huh? Isn’t weight loss the whole point? As it is! However, losing weight increases the calories your body needs to sustain itself. As mentioned earlier, even fat needs calories to sustain it. The solution. As you lose weight, check your BMR regularly to see how many calories your body needs per day, and stick to around 500 calories less. But remember to keep it under 1,200 calories.
Lack of Discipline After a few weeks of a new weight loss program, many people tends to lose focus.
They begin to indulge their junk food cravings more than they should and stop exercising, spend the day pretending to exercise twice as much the next day, etc. It lowers your BMR and increases your caloric intake, which effectively inhibits weight loss. Solution: Staying motivated during a weight loss program can be a challenge. One of the best ways to solve this problem is to find a weight loss buddy. Having someone to train with and hold accountable can be an effective motivator. Another great motivational tool is a printable weight loss goal worksheet. Print it, fill it out and put it on your fridge where you will see it regularly and be reminded of what you are aiming for
Physical Adaptation Our body adapts to our calorie intake and physical activity
When we begin an exercise regimen, our body must make several adjustments to adapt to the changing workload. Our muscles need to repair themselves, and that requires a lot of calories. But over time, the body stops adapting and burns fewer calories for the same activity. Solution: Don’t let your body adapt. Vary your exercise program by varying the intensity, duration, frequency, and type of exercise. If you always do weights, do some cardio, grab a jump rope and spend 15 minutes. You can also use interval training, where you alternate between different types of exercise over a period of time.
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