Plateau Diet happens to all of us at some point of time when we are trying so hard to lose those last few kilos and when we jump on the scales and nothing! No reward for following the diet and exercising. It is at this point in the plateau diet that you want to reach for chocolate or revert to bad habits again as you feel disappointed.
Achieving weight loss entails adhering to a diet plateau plan, bidding goodbye to old unhealthy eating habits and giving up your favourite food. It can be a huge challenge that would definitely worth it all at the end of the day. At the onset of any diet plan comes a noticeable change in weight. However, at some point just when your body had started adopting and getting used to the diet plan you noticed that the weighing scale is stuck at a certain set point and weight reduction suddenly slows down or simply stopped. The once successful diet look like becoming another failed diet attempt. This particular occurrence is commonly termed as plateau diet and can be related to various factors.
The brain acts as the chief entity in establishing, regulating and maintaining bodyweight and body fat levels based on a person’s genetics. When you are on a diet, your body fat levels start to drop down. In response, the brain tells your body to increase the appetite so to prevent further weight and fat loss. This attempt by the body to protect pre-set levels results to weight loss plateaus.
You burn a certain amount of calories daily to keep your body functioning and when the calories you are burning is greater than the calories you get from eating, you lose weight. Factors that may increase metabolism involve nutritional habits, muscle mass, inactivity, and decreased body weight. Lowered metabolism is acquired while losing body weight and this usually creates a balance between the calories you consumed and calories you burned. When a balance is reached, weight is maintained thus causing a plateau.
Ways to Beat Up Plateau Diet
Experiencing plateau diet need not to stop you from going further and finishing what you have started. You may want to consider making required changes in your diet and exercise program. You will not be able to see the differences in the outcome if you would stick to the same old routine. So try these tips and make the scale moving to the right direction again.
Clean Up Your Diet. Ask yourself a question and answer honestly, have you been a little bit slack with your diet? Have you let a few things sneak back in thinking that this won’t make any difference? Examine your diet and if it includes things that shouldn’t be in it get rid of them as they are sabotaging your excellent efforts.
If you have stopped using a food journal go back to this now as it helps keep your eating to a conscious level – you would be surprised at what you thought were not going to make a difference and it does!
Skip Alcohol. Aside from adding calories to your diet, alcohol can also effectively slows down your metabolism while reducing your motivation to work out. Cut-off your alcohol intake or get rid of it totally to start getting off from the plateau diet.
Go for Low-Glycemic Meal. To stay off the plateau diet, you need to get rid of refined carbs in your diet before working out. Instead take low-glycemic carbs about three hours before your workout to burn more fats.
Change the order of your meals if you eat the largest meal at night change it to having it during the middle of the day. Do this for a week and this is sure to make a difference.
Change Your Exercise Routine – Plateau Diet.
Doing the same thing over and over again only contributes further to plateau diet. You may run today, swim tomorrow, lift weights the next day or take a group exercise the day after. Just don’t do same old same old every day as you will get exercise adaptation where your body adapts to the routine you are giving it.
Go for High-Intensity Interval Training. You can increase weight loss and prevent plateau diet by working out at various levels of intensity. For about 20 minutes you can do weight-train, for 10 minutes do exercise that would work up your hear rate at 85 percent maximum, do more weight training for another 10 minutes and finish your routine with moderate cardio exercise.
Strength Train to Build Muscle. Whenever you work on your muscles, you burn about 50 calories a day. It has been known that successful weight loss always include weight training.
Make Use of Heart Rate Monitor. Subtract your age from 220 and you’ll get your maximum heart rate. Keeping your heart rate at 65 to 85 percent of your maximum will make your workout more effective.
Drink Water. Drinking not enough water makes your body retain water that adds to your weight. It is recommended to consume about half your body weight in ounces daily especially if you are working out and stays a lot under the heat.
Work Out 30 Minutes Daily. It is recommended for people experiencing plateau diet to allot 30 minutes of daily work out to allow more success in losing weight. Increasing the time spent in exercise will also increase caloric burn.
Getting out of the plateau diet may not be that easy but following these tips may effectively give you a positive result.