The bearing is difficult to accept for anyone who has ever tried to lose weight knows that it is hard work. Accepting a stagnation of weight loss is more than difficult.
The weight loss takes time, requires patience and constant vigilance with your diet and your physical training program to get rid of extra weight, and to see the number of scales down week after week. At one time during the period of weight loss, many people will experience a phenomenon known as tier (or stagnation of weight loss). This happens when the weight loss takes a break and what worked before (for weight loss) does not produce the desired weight loss.
This level (stagnation of weight loss) is extremely frustrating when your diet and your exercise will give more results. So many people just give up when they encounter a landing and completely abandon their programs fitness. If you understand what happens to your body, you can break a plateau, that is to say stop the stagnation of weight loss, and continue to try to achieve your weight goals.
Why is there a level (stagnation of weight loss)?
The main reason why a person reaches a plateau is that their calorie needs need to adjust to their new body became smaller after several weeks of diet and exercise. You will reach a stagnation of weight loss when the amount of calories you eat equals the amount of calories necessary for you to maintain your weight. However, as your weight decreases during a plan to continue to lose weight at the same rate you should increase your calorie deficit by eating less or by doing more exercise or both (ideally). Keep in mind that to lose 1 kilogram of fat, you need to burn 8 000 calories (equivalent to 570 calorie deficit per day for 2 weeks, for example).
In other words, weight loss has slowed down the defense mechanism of your body against a reduction in calories. When you go on a diet, it is important to understand why weight loss is slower. If (like most followers of the plan) you could leave your system into thinking you can not lose weight. Fortunately, we shall see later, this phenomenon tier scheme is relatively easy to solve. Another reason that many people encounter a stagnation of weight loss is because their body has adjusted to the exercises they are doing. You become more physically fit, your body will be more effective during workouts. This means that while you could burn 300 calories with your daily 30 minutes of jogging at the beginning of your plan, now that you're in better shape and you pesiez less, your body no longer need to spend 200 calories to do the same exercise.
How to break a plateau? What do to stop the stagnation of weight loss?
It is understandable to be frustrated by a plateau during a diet, but achieving this level is not a reason to leave. Think of this stagnation of weight loss as an indication given by your body that it is time to try something new. Whatever you decide to change your diet and your physical training program, continue to work hard and do not give up until that you have achieved the weight that you had set before starting the diet . With determination and commitment you will achieve these goals in no time.
To stop the stagnation of weight loss:
1) Making random calorie intake
Making random calorie intake is to vary the daily intake of calories, while maintaining the same calorie intake throughout the week. Instead of eating just 1 800 calories a day every day of the week (for example), you can make this random number, which is involved in breaking a plateau.
For example, you can eat 1 500 calories on Monday, and 2 100 calories on Tuesday, followed by 1 600 calories on Wednesday, and 2 000 calories on Thursday, etc..
To make random inputs, it is not complicated: a double serving size, add a small side dish, etc.. All variations are possible provided you let your body guessing constantly.
Also see our articles "Activity Calories burned per hour" and "5 ways to count calories simply in a system.
2) Do not forget to eat enough if you do lots of exercises
If you increase your level of physical training during a diet, the metabolism of your body and may increase your calorie needs too. If you reach a plateau, evaluate how much you're eating. Calculate how many calories a day you need here.
You might need to eat more than you did for your body to continue to increase his level of fitness. If you find that you often hungry, this is a clear signal that you need to eat more to sustain your exercise program. So remember to eat enough to stop the stagnation of weight loss.
Also see our articles "Skipping meals: Why skipping meals is bad?" and "Increase metabolism, metabolize more to lose weight.
3) Bodybuilding
If you do not make the gym part of your training program or your lifestyle, it's time to start. Make your work mueslis help strengthen bone tissue, increase lean body mass and stimulate the metabolic rate. The weight definitely helps to break a plateau.
Also see our articles "Abs, abdominal exercises, weight training and fitness abs" and "How fast muscles, how to build muscle?".
4) Change your routine exercise
If you do not change the routine of your training, your body will work on a cruising speed after a while, and you'll reach a plateau. Try new cardiovascular activities, or use dumbbells if you're too accustomed to using the weight machines. Changes in your routine will surprise the body and force it to adjust, giving you levels of fitness higher, and help stop the stagnation of weight loss. Also see our article "10 Tips for Fitness".
For example, if you're too accustomed to walking, try jogging, swimming or cycling, any physical activity that changes the way your body function. If you're doing cardio sessions of low intensity, then try some exercises at high intensity.
If you want to know physical exercise to lose weight or muscle area of the body in particular, also see the following folders (all accessible at all times in the left column of RegimesMaigrir.com):
* Abs, abdominal exercises to lose belly
* Exercises to lose buttocks
* Exercises to slim the thighs,
* Exercises to slim the face.
5) Vary the exercise intensity
Vary your activities, or do cross training is important to avoid or break a plateau.
When you pass the training, the type of physical activity is often recommended, but it is also important to cross the intensity of your workouts. Specify different days of the week days as low, medium or high intensity.
Try exercises at intervals of low intensity for several minutes and increase to a high intensity for a few minutes, then repeat, is also possible.
If you use a heart monitor, make sure your average heart rate varies from day to day during your sessions of physical training.
Also see our articles "What to eat before doing physical exercise, a workout?" and "7 benefits to exercising regularly.
6) Amend macronutriment
Although this may seem complicated, once again, the idea is to change what you're eating simply.
If (for example) you're eating a moderate diet that is rich in carbohydrates, try eating less carbs and more protein. There is no need to try to be super technical about it. Also see our article "How to choose good carbs when doing shopping.
if you take a high carbohydrate snack every day during the morning, change for a snack rich in protein. Whatever you choose to eat, be sure to mix (alternate between types of snacks for example) to stop the stagnation of weight loss effectively. Also see our articles "Tips for eating healthy snacks between meals" and "11 ways to eat healthy lean protein.
7) Change the frequency of meals
If you always eat 3 meals a day, start by adding snacks between meals (which will reduce your portion sizes for main meals). Also see our article "Control of servings: 10 tips for portion control.
Eat often (but smaller meals) is a way of eating was common in ancient times. In doing so you will boost your metabolic rate and help break a plateau. Also see our article "Eating more often can help you lose weight.
8) Take an active rest
If you have reached a stagnation of weight loss, it may be time to take an active rest. Stop doing your exercises planned for a week and made to walk up to your simple entertainment, ball games with children, yoga sessions, etc.. Active rest rejuvenates the mind and body, and allows the muscles too much subjected to physical training for weeks to rest and rebuild. You go back to your workouts stronger and ready for new challenges. You can then break a level more easily.
9) Get enough sleep
Be sure to reserve enough time for sleep. Find the right amount of sleep your body will make time for your muscles to eat after exercising. This will ensure that you can make your next training session with enough energy and power, to meet new challenges of exercise and stop stagnation of weight loss easier.
If you find that you still can not break a plateau, then make the decision to try to hold out (and especially not to abandon the plan). Sometimes, a stagnation of weight loss is necessary to allow the body to catch up with a new body weight or a new level of fitness. Your body knows what is better to do, and may break the landing at the right time. During the period when you try to take good advantage of it to detoxify your body. Also see our article "Detox Tips: How to detoxify your body?".
The weight loss takes time, requires patience and constant vigilance with your diet and your physical training program to get rid of extra weight, and to see the number of scales down week after week. At one time during the period of weight loss, many people will experience a phenomenon known as tier (or stagnation of weight loss). This happens when the weight loss takes a break and what worked before (for weight loss) does not produce the desired weight loss.
This level (stagnation of weight loss) is extremely frustrating when your diet and your exercise will give more results. So many people just give up when they encounter a landing and completely abandon their programs fitness. If you understand what happens to your body, you can break a plateau, that is to say stop the stagnation of weight loss, and continue to try to achieve your weight goals.
Why is there a level (stagnation of weight loss)?
The main reason why a person reaches a plateau is that their calorie needs need to adjust to their new body became smaller after several weeks of diet and exercise. You will reach a stagnation of weight loss when the amount of calories you eat equals the amount of calories necessary for you to maintain your weight. However, as your weight decreases during a plan to continue to lose weight at the same rate you should increase your calorie deficit by eating less or by doing more exercise or both (ideally). Keep in mind that to lose 1 kilogram of fat, you need to burn 8 000 calories (equivalent to 570 calorie deficit per day for 2 weeks, for example).
In other words, weight loss has slowed down the defense mechanism of your body against a reduction in calories. When you go on a diet, it is important to understand why weight loss is slower. If (like most followers of the plan) you could leave your system into thinking you can not lose weight. Fortunately, we shall see later, this phenomenon tier scheme is relatively easy to solve. Another reason that many people encounter a stagnation of weight loss is because their body has adjusted to the exercises they are doing. You become more physically fit, your body will be more effective during workouts. This means that while you could burn 300 calories with your daily 30 minutes of jogging at the beginning of your plan, now that you're in better shape and you pesiez less, your body no longer need to spend 200 calories to do the same exercise.
How to break a plateau? What do to stop the stagnation of weight loss?
It is understandable to be frustrated by a plateau during a diet, but achieving this level is not a reason to leave. Think of this stagnation of weight loss as an indication given by your body that it is time to try something new. Whatever you decide to change your diet and your physical training program, continue to work hard and do not give up until that you have achieved the weight that you had set before starting the diet . With determination and commitment you will achieve these goals in no time.
To stop the stagnation of weight loss:
1) Making random calorie intake
Making random calorie intake is to vary the daily intake of calories, while maintaining the same calorie intake throughout the week. Instead of eating just 1 800 calories a day every day of the week (for example), you can make this random number, which is involved in breaking a plateau.
For example, you can eat 1 500 calories on Monday, and 2 100 calories on Tuesday, followed by 1 600 calories on Wednesday, and 2 000 calories on Thursday, etc..
To make random inputs, it is not complicated: a double serving size, add a small side dish, etc.. All variations are possible provided you let your body guessing constantly.
Also see our articles "Activity Calories burned per hour" and "5 ways to count calories simply in a system.
2) Do not forget to eat enough if you do lots of exercises
If you increase your level of physical training during a diet, the metabolism of your body and may increase your calorie needs too. If you reach a plateau, evaluate how much you're eating. Calculate how many calories a day you need here.
You might need to eat more than you did for your body to continue to increase his level of fitness. If you find that you often hungry, this is a clear signal that you need to eat more to sustain your exercise program. So remember to eat enough to stop the stagnation of weight loss.
Also see our articles "Skipping meals: Why skipping meals is bad?" and "Increase metabolism, metabolize more to lose weight.
3) Bodybuilding
If you do not make the gym part of your training program or your lifestyle, it's time to start. Make your work mueslis help strengthen bone tissue, increase lean body mass and stimulate the metabolic rate. The weight definitely helps to break a plateau.
Also see our articles "Abs, abdominal exercises, weight training and fitness abs" and "How fast muscles, how to build muscle?".
4) Change your routine exercise
If you do not change the routine of your training, your body will work on a cruising speed after a while, and you'll reach a plateau. Try new cardiovascular activities, or use dumbbells if you're too accustomed to using the weight machines. Changes in your routine will surprise the body and force it to adjust, giving you levels of fitness higher, and help stop the stagnation of weight loss. Also see our article "10 Tips for Fitness".
For example, if you're too accustomed to walking, try jogging, swimming or cycling, any physical activity that changes the way your body function. If you're doing cardio sessions of low intensity, then try some exercises at high intensity.
If you want to know physical exercise to lose weight or muscle area of the body in particular, also see the following folders (all accessible at all times in the left column of RegimesMaigrir.com):
* Abs, abdominal exercises to lose belly
* Exercises to lose buttocks
* Exercises to slim the thighs,
* Exercises to slim the face.
5) Vary the exercise intensity
Vary your activities, or do cross training is important to avoid or break a plateau.
When you pass the training, the type of physical activity is often recommended, but it is also important to cross the intensity of your workouts. Specify different days of the week days as low, medium or high intensity.
Try exercises at intervals of low intensity for several minutes and increase to a high intensity for a few minutes, then repeat, is also possible.
If you use a heart monitor, make sure your average heart rate varies from day to day during your sessions of physical training.
Also see our articles "What to eat before doing physical exercise, a workout?" and "7 benefits to exercising regularly.
6) Amend macronutriment
Although this may seem complicated, once again, the idea is to change what you're eating simply.
If (for example) you're eating a moderate diet that is rich in carbohydrates, try eating less carbs and more protein. There is no need to try to be super technical about it. Also see our article "How to choose good carbs when doing shopping.
if you take a high carbohydrate snack every day during the morning, change for a snack rich in protein. Whatever you choose to eat, be sure to mix (alternate between types of snacks for example) to stop the stagnation of weight loss effectively. Also see our articles "Tips for eating healthy snacks between meals" and "11 ways to eat healthy lean protein.
7) Change the frequency of meals
If you always eat 3 meals a day, start by adding snacks between meals (which will reduce your portion sizes for main meals). Also see our article "Control of servings: 10 tips for portion control.
Eat often (but smaller meals) is a way of eating was common in ancient times. In doing so you will boost your metabolic rate and help break a plateau. Also see our article "Eating more often can help you lose weight.
8) Take an active rest
If you have reached a stagnation of weight loss, it may be time to take an active rest. Stop doing your exercises planned for a week and made to walk up to your simple entertainment, ball games with children, yoga sessions, etc.. Active rest rejuvenates the mind and body, and allows the muscles too much subjected to physical training for weeks to rest and rebuild. You go back to your workouts stronger and ready for new challenges. You can then break a level more easily.
9) Get enough sleep
Be sure to reserve enough time for sleep. Find the right amount of sleep your body will make time for your muscles to eat after exercising. This will ensure that you can make your next training session with enough energy and power, to meet new challenges of exercise and stop stagnation of weight loss easier.
If you find that you still can not break a plateau, then make the decision to try to hold out (and especially not to abandon the plan). Sometimes, a stagnation of weight loss is necessary to allow the body to catch up with a new body weight or a new level of fitness. Your body knows what is better to do, and may break the landing at the right time. During the period when you try to take good advantage of it to detoxify your body. Also see our article "Detox Tips: How to detoxify your body?".
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