How to overcome a dreaded weight loss tray, according to experts
A dietician and a nutritionist explain why these last books are so difficult to lose and what can help.
When you start doingall good things to lose weight-like the transition to a healthier diet and pressing the gym regularly initialsfondre quick. For a while, the number on the ladder continues to fall, your clothes baggier and baggier, and you feel motivated by your progress. But, month in your success, you hit that dreadedWeight loss tray. It may seem almost impossible to get on this bump that prevents you from losing these 5 or 10 pounds. However, hitting a weight loss tray is quite normal, according toErin Palinski-Wade, A Dietitian New Jersey and author ofBelly Fat Diet for Dummies.
She notes thatweightloss is always easier in the start steps in relation to when you get closer to where you want to be. Indeed, the first books you are losing weight mainly from the water, which stands out quickly. "After this initial weight loss, a bit the" beaded "rate that you start to lose from the actual fat mass," Palinski-Wade explains.
But, she points out, it is actually better to lose weight at a slower pace if you want to maintain this long-term weight loss. "You want to focus on losing weight slowly over time. This may seem discouraging, but losing more than 1 to 2 pounds a week can result in muscle losses and fat, "said Palinski Wade. "Since the muscle represents a great percentage ofmetabolism, Muscle loss can lead to hitting a weight loss tray, or even earn weight back quickly after having your goal. »
It is also possible that if you have reached a weight loss tray, your body is in a period of adjustment, where the scale is "stuck" at a certain weight, no matter the cleanliness you eat or how rigid you You stick to your training program. "It can be the body of adjustment body to weight loss. As a general rule, this plateau lasts two to three weeks, weight loss takes back, "says Palinski Wade.
side of the natural behaviors of your body, there are also other factors that can prevent you fromlosing weight who have absolutely nothing to do with what you eat or how you exercise, according toTony Castillo, Florida-based nutrition consultant forRER NUTRITION. "You could have been able to sleep less or dealt with more stress at work or family. These are the two reasons why someone can plateau, "he explains.
Here are the good news: If you have reached a weight loss tray and struggles to lose these books, there is still hope. Regardless of what reason is behind your weight loss tray, these approved tips and tricks experts help you progress towards your ultimate goal of weight loss.
How to continue to lose weight after hitting a weight loss tray
Use a food log.
One of the best ways to understand why you can not lose weight anymore is by following your consumption. "When your stands of progress, will go back to the basics," said Palinski Wade. "Hold a food newspaper for a few days and write down everything you eat and drink. See if your portions may have increased slightly or if you catch a few bites of food without thinking, without knowing it. »
Change your workout.
Sometimes everything you need to do to overcome a weight loss tray is to go into what you do at the gym. "The body is used to an exercise routine every four to six weeks," says Castillo. "If your body has become too used for your workout, your muscles will not work as hard, which means you will burn less calories during each workout.Carry out the type of exercise Or modify the intensity to see if this can help you break a tray ".
Manage your stress.
Sincebe super stressed can play with your bodyYou must learn how to handle the pressures of your life to continue to your weight loss goal. "Stress management is important for weight loss, »Castillo says. "From a meditation routine, logging, or even read a book can help.
Sleep a little.
As stress management, get thequantity of sleepis essential for weight loss. "Make sure you areget at least seven hours of sleep every nightSaid Palinski-Wade. "Just like when your stress level are high, the lack of sleep can increase appetite and insulin resistance, which can cause your body to store fat versus burn."
Do not go the cold turkey.
If you start foods that you like kicking at the edge of the sidewalk, in order to lose weight, it can turn against. "Do not eliminate a group of food that you like to eat. You have followed a diet and you got the results, but you can not support it, "says Castillo. Instead of trying to stick to a diet that eliminates certain food groups ascetoOr Atkins-Focus on a balanced diet that will keep you happy and satisfied, as well as provide sustainable results.
Stay away from the balance.
When the number does not fall on the scale, something better could happen: you might be Replace grease with muscle . "Changes in body composition and changes on the scale do not always match," says Palinski-Wade. "Follow your power and exercise plan typical, but focus on your measurements and inches changes and how your clothes are suitable. It is very possible that you will lose body fat while winning muscle. When that Anything happens, the scale does not seem to move, but you can see you lose inches. "
