Many women trying to lose extra pounds often encounter an unpleasant phenomenon - weight loss stops, which often lasts for several months. The lack of results ends with a breakdown in diet or refusal of sports exercises, which are used to burn extra calories. There are several ways to restore weight loss, but before you move forward with weight loss, it is recommended to understand the causes of the problem and the most effective options for eliminating it.
Ways to get your weight off the ground
Workout
If you have been losing weight only by following a diet, you must definitely include exercise in this process. Either work out at home or go to the gym. When muscles are actively working when performing exercises with dumbbells and exercise machines, working muscles consume calories even in sleep after training.
Zigzag method
For example, with a long-term consumption of 1500 calories a day, the body freezes at one weight, so you need to give it a shake-up by sharply reducing and then increasing the number of calories. For example, from 1500 reduce to 1200 calories, and the next day increase to 1700. And the process of losing weight will be more active.
Menu analysis and adjustment
Review your menu and find out what predominates in it: proteins or fats? Many diets are based on protein consumption, so you can add a few complex carbohydrates, seafood, flaxseed and olive oil to chicken breast and lettuce a day.
Switching to fractional meals
Frequent meals benefit the body because you do not feel hungry, you eat small amounts of food, and your metabolism naturally accelerates.
The diet of fractional meals must be properly balanced. If possible, it is good to consult a nutritionist about this.
Go towards your goal
If your weight stays the same for a week or more while following a diet, do not stop on your way to a new weight. The “plateau effect” can last two weeks, or even a month, depending on the individual characteristics of the body. But this should not be a reason to give up. Continue what you started, go towards your goal!
Body Mass Index Calculation
If you have lost several kilograms, you should definitely calculate your body mass index in order to understand whether the weight has stopped in vain, maybe you have already lost enough weight? This is especially true for those who were not obese, but simply had an extra 5-7 kg, and then became so carried away by the process, and the body actually no longer needs to lose weight.
A new approach to defining results
It’s interesting that it happens that the scales show the same thing, but if you measure your waist and hips with a centimeter, you can find that the volumes are gone. This means that the body is still working for you. Constant measurements of volumes are a necessity for those who work out in the gym, because muscles weigh more than fat.
Work on mistakes
Think about whether you are following all the conditions of the diet, are you drinking enough water? Or maybe you “sin” by eating confectionery once a week to relieve stress?
When considering the problem of weight loss, it is necessary to talk about the morale of someone losing weight. The main thing is not to force things, follow your diet, don’t get upset by temporary setbacks and move forward. You shouldn’t fall for loud calls to “lose 15 kg in a week!” This is, firstly, unrealistic, and secondly, deadly.
As sad as it may be, there is no magic pill that will rid you of years of accumulated fat in a week. Moreover, there are sad cases where rapid weight loss led to negative consequences.
Believing in yourself will help you overcome the “plateau effect” and lose extra pounds if you eat right, exercise, live positively and in harmony with yourself and the world around you.
Practice knows many cases when it was psychological levers that triggered mechanisms in the body for weight loss. Believe in yourself and everything will work out!
Have you encountered any difficulties while losing weight? Share with us! Perhaps your experience can help other girls!
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Your diet, which fit so well into the new “harmonious” lifestyle, took root, was almost loved and, most importantly, began to bear “significant” fruit, no longer works. Don’t rush to change to a new, “more efficient” one! Our tips will help you overcome your diet break and get your weight off the ground.
BUT WHY?!
...you ask, echoing the unforgettable Zemfira. The answer is easy to find in any physiology textbook. Breathing, heart contractions, maintaining muscle tone and body temperature, cell division - all these processes require “fuel”. It is obtained from three sources - food, fat stores and very small accumulations of carbohydrates. When we reduce the amount of food we eat, we force the body to switch to reserves. But if for some reason he cannot or does not want to extract the required amount of energy from the “storerooms”, and we persist and continue to follow a diet, then the wise body has only one way out - to reduce expenses. While you are trying your best to eat as little as possible, in the hope of squeezing into the cherished 90-60-90, your body does not reduce weight, but energy consumption, for which it slows down the metabolism. The following reasons push him to take this unpopular step.
1. “Truncated” calorie: the less energy is supplied, the more likely it is that its consumption will slow down. It would seem that the food “fuel” has been reduced—it has decreased in volume. But it's not that simple. After all, if the body does not receive the amount of calories necessary to maintain an active life, it seems to fall into a kind of lethargic sleep in order to preserve a living spirit in a body deprived of food. 2. Violation of the ratio of fats and carbohydrates: the body receives the bulk of energy from fats, but... it is most easily obtained from carbohydrates - if there are few “correct” sources of energy in the diet, the body will definitely turn on strict economy mode. 3. Lack of essential substances (vitamins, amino acids, minerals, trace elements, omega-3 polyunsaturated fatty acids) significantly inhibits metabolic processes in the body. NOT THIS!
Never try to overcome the plateau effect by tightening your diet.
This is a path that leads to a dead end! You'll see, in a couple of weeks, your weight loss will slow down again and you'll have to tighten your diet again. And when you return to your usual diet, your weight will definitely begin to grow and, rest assured, will exceed the original one. New diet? Yes, if not for one thing: every attempt to lose weight strengthens our body. Next time, he will try to slow down energy consumption even faster - and more strongly - and not restore it for as long as possible when returning to normal nutrition. FAT VS... FAT!
It sounds paradoxical, but it turns out that we need fats to maintain normal weight. Unsaturated fatty acids, which are found in nuts, fatty fish (sardines, mackerel, herring, tuna and salmon), flax seeds, pumpkin seeds, sunflower seeds, sesame seeds and olive oil, are vital for removing deposits from fat tissue and regulating weight. A lack of unsaturated fatty acids leads to the fact that toxins and fats are not removed from the cells. Fats become denser and become more and more difficult to get rid of over time.
VICTORY WILL BE OURS!
How to deal with the malignant syndrome? The main thing is not to give up, giving up and forever burying the dream of showing off on the beach in a bikini! In fact, you have much more ways out of the situation than in the notorious joke about the “lucky one” who ended up in the stomach of a cannibal. Wait it out! If you don’t want to change anything much, take a wait-and-see approach, of course, adhering to previous dietary instructions. However, in this case, the duration of the “zero” cycle may take a little longer. It's better to cheer up and take steps that will help you jump off the plateau faster. Count the calories! First, you can calculate the new amount of calories that your body now needs. After all, he had already crossed the border of the first panic of hunger and reduced his calorie intake. To calculate your new goal, choose the ideal weight you want to reach and multiply that number by 30.905. For example, if you dream of weighing 65 kg, then 65 x 30.905 = 2,009 kcal. This is the norm that should now be adhered to. Experiment! Within the framework of common sense, of course! Try... to puzzle the body with mathematical calculations. For example, if your daily diet is 1,500 calories, make a knight's move; distribute your meals so that one day you get 1200 kcal, and the next - 1800 kcal. The general two-day norm will be met, and the body will receive an additional shake-up!
Cheat! You can do something even more radical and use the so-called cheating technique. Its essence is to completely stun the energy-saving body. And it’s very simple and even pleasant to do this - 1-2 times a week you need to arrange fasting days for yourself, that is, simply eat whatever your heart desires! Such an unexpected move will speed up your metabolism and convince your body that there is no need to save energy. An ideal cheat lasts 48 hours, during which time you can safely increase your diet by 1-2 thousand calories. If you load for more than 2 days, then the daily increase should be less - 10-20% of the usual daily diet. You can pamper yourself with almost anything, the main thing is that this pampering contains less fat and more proteins and complex carbohydrates, which tend to release energy slowly (these are cereals, vegetables, fruits with a high fiber content). It is better to avoid simple carbohydrates like sugar completely, but it is recommended to drink more water “before loading”. Hit the pellets! Try breaking your daily diet into more meals. Instead of the usual 3-4, eat 5-6 times a day. The main thing is not to forget to comply with your caloric intake. Load up on proteins! It would be a good idea to increase the amount of lean protein in your diet. Its sources are white poultry, lean veal and beef, fish and seafood, and low-fat dairy products. Protein allows you to maintain a high metabolic rate, which is exactly what you need! But with carbohydrates we act exactly the opposite, limiting their consumption, especially at night. We are talking about simple carbohydrates (these are sugar and foods high in sugar, sweet fruits, flour and pasta). Such carbohydrates stimulate the production of insulin in the body, entering the blood, this hormone adjusts the body to replenish its reserves of adipose tissue. That is, simply simple carbohydrates in the body are instantly converted into sugar. But complex carbohydrates should not be limited. They are absorbed much more slowly and do not cause a sharp rise in blood sugar levels, and at the same time, products containing such “complexities” are quite nutritious. This means that when consuming them, the body will no longer panic and turn on the “platonic” energy saving mode. Complex carbohydrates contain foods rich in fiber: wholemeal bread, unrefined cereals, “rough” fruits and vegetables, and legumes.
Smile! Remember: a good mood, self-confidence and the desire to achieve the desired result - and fat will not have any prospects for permanent residence on your body, which means that no syndromes or effects will prevent you from achieving the long-awaited slim figure!
This is how you lose weight and lose weight, and then - BAM! - and the arrows of the scales froze at one mark, rooted to the spot. Should you train until you see stars in your eyes or, conversely, give up “useless” fitness? In no case! Make a few small adjustments to your exercise routine and you'll be wearing your favorite skinny jeans in no time! REQUEST STOP
In fact, it’s not surprising that once-effective workouts no longer work, no.
Your wise body got used to it, adapted to the fitness loads and simply stopped reacting to them, completely refusing to change - not one gram, not one centimeter. It was when you first went to the start line in running shoes or grabbed the “oars” of a rowing machine that he was really shocked. Fearing a catastrophe, your brain mobilized all the forces under its control, putting all existing systems into action. Trying to adapt to new stressful living conditions, the body switched to a regime of strict resource conservation, using the most unnecessary things as “fuel” - that’s right, your fat. (That’s when the scales became your true friend!) When sports become the norm for you, and your body realizes that your new lifestyle is walking and with “oars,” it stops responding to external stimuli (regular jogging or “ swims") - this is where (totally inappropriate!) the period of the training plateau begins. Beauty-blitzkrieg While you are fighting in hysterics, breaking the scales that completely refuse to “relieve” their mistress, your largest organ is triumphant, sincerely rejoicing in the state of the slim plateau. Yes, yes, we are talking about your skin, which finally has a chance to tighten up and “catch up” with your losing weight. It's time to help her! Massage, wraps, contrast shower - this is the minimum necessary to maintain firmness, elasticity of the skin, tone it and prepare for subsequent weight loss. OUR HEARTS REQUIRE CHANGE
And at the same time muscles! To “jump” from a plateau, it is enough to make changes to your training system. You will kill two birds with one stone - you will move the weight off the dead center and drive away boredom.
Down with routine! Warm-up, half an hour on a bike, 20 crunches, 10 push-ups... and traditional stretching for a snack... Monday, Wednesday, Friday... Week after week... And are you still surprised that your “fitness ship” has run aground? It's time to try something new, because the number of fitness trends, trends and exercises is growing every day, and the sports club's "menu" will offer training for every taste.
Vary your exercises! Do you want to change your favorite bodyballet for kickboxing? Depart at least a little from your usual lesson plan and edit the exercises. When performing plie, stand in a stance several inches wider, and when practicing lunges, move your leg back not strictly in a straight line, but slightly diagonally, bringing it behind the supporting leg. When pumping up your abs, vary the angle of the bench, and when doing push-ups, place your palms either narrower or wider. There are plenty of options to make your muscles work in a new way!
Switch speeds! Try alternating slow and fast repetitions of the same exercise. For example, when working with dumbbells, perform 15 slow, “thoughtful” presses, then the same number, but at a faster pace, and again - 15 presses in “first gear”. You've probably also heard about the super fat-burning effect of interval cardio training based on changing speeds. Try running as hard as you can for 10 seconds (at 90% of your maximum heart rate), and then at a relaxed pace for 20 seconds. 20 minutes of “interval” running burns 9 times more fat than an hour of classic aerobics.
Don't repeat yourself! Or rather, vary the number of repetitions in your exercises. This does not mean that each time you should repeat each exercise 2-5-10 times more. Try to take lighter dumbbells in one session and perform 50 repetitions, and in the next, armed with a more serious load, limit yourself to 20. Tested - it works!
Cheat! Have you already tried to deceive your appetite with the help of diet cheating? You can also wrap your finger around muscles that are bored from the usual stress. Fitness cheating is successfully used by bodybuilders. Don’t be afraid, nothing complicated: while doing the usual exercises, give a little help to the working “muscles” by using auxiliary ones. For example, when pressing a barbell or bodybar, help yourself by moving your torso or legs. The energy costs of training will only increase. You can cheat on a treadmill in the same way. During the movement, place your feet on the tape not as usual straight, but slightly diagonally (as if you are climbing a mountain) - the hamstrings and muscles of the back of the thigh will be involved in the work. Metabolism kick Can't get your weight off the ground? Try the following technique, which is suitable for a weekend. In the morning, have a hearty breakfast: proteins + carbohydrates (for example, porridge with pieces of boiled meat), a glass of natural orange juice. 2 hours after breakfast, do an intense strength training session (at least 1 hour). After training, drink natural yogurt as a snack with an apple. In an hour it’s time for lunch. No, be surprised, on this day you need to eat every 3 hours. The load should be exclusively protein, and 200-300 kcal more than the usual lunch. In the late afternoon, be sure to take a brisk walk for about an hour, and at dinner, avoid carbohydrates and foods with a high glycemic index. As a result, the body gets a good shake-up and comes out of hibernation.
Believe your eyes! Are you training hard and still not losing weight? Such a bummer is not necessarily a sign of a training plateau. You've built up muscle, which is known to be 30% heavier than fat, so you can become slimmer, but at the same time even heavier than before. Focus not on the scales, but on the measuring tape and your own reflection in the mirror
Add accessories! Do you prefer to train only on advanced machines? In vain! Modest equipment will not only help diversify your workouts, but will also force muscles that were previously shirking the load to work. A fitball, core platform, Bosu, and Pilates roller will perfectly pump up the deep stabilizer muscles that help maintain balance. And armed with an expander or an exertube, you will change the usual mode of muscle function, using many small muscles. And that's not to mention the additional calorie loss!
Rest! Have you still not realized that the principle “the more the better” does not apply in fitness? Your muscles are non-iron and after intense exercise they need rest. During high-impact strength training, tiny tears occur in the muscle fibers (this is why the legs ache and the tail falls off after exercise), and they take at least 48 hours to recover and strengthen. Can't live a day without fitness? Wisely alternate the load for different muscle groups! By the way, “slow” Pilates, “thoughtful” yoga, a regular walk or a swim in a nearby body of water are not only an excellent option for active recovery after a “killer” workout, but also a wonderful way to relax. Oh, and don’t forget about the healing power of sleep - experts say that the real “pumping” of muscles occurs precisely when you sleep!
Eat! Yes Yes! Without a complete, balanced diet, any workout is doomed to failure. Without receiving proper nutritional support, your body will immediately cry out: “SOS!” - and will begin to hold on to every calorie, slowing down your metabolism. Remember: such executions are fraught not only with a plateau effect, but also with much more serious health problems. PREVENTIVE MEASURES
It is easier to prevent any disease than to treat it. And the training plateau is no exception! To avoid stagnation in your fitness training, follow these tactics. • Don't become psychologically dependent on exercise: don't turn into an ardent fitness fanatic - everything is good in moderation. • Train regularly and consistently (ideally, under the strict guidance of an experienced fitness instructor). • Alternate cardio training with strength training - an ideal option for the harmonious development of the body. • Do not train for future use or after: adaptive changes in the body are reversible - after several missed workouts, metabolic efficiency decreases, and after 2 months of stopping training, positive changes in the trained muscles disappear. • Alternate the intensity of the load: Monday - moderate constant, Tuesday - short interval, etc. Your muscles will not get bored! • Keep a training diary: write down your training plan, record your condition before and after them. The diary will help you understand at what stage the effect of the training plateau occurred and take the necessary measures in time.
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3. Try changing the focus of your diet.
Think about what your diet is. Is it rather protein (do you focus on eating meat and dairy products)? Or do you prefer complex carbohydrates (cereals, whole grain breads, vegetables, etc.)?
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Try changing your focus. For example, instead of scrambled eggs or cottage cheese for breakfast, eat oatmeal or drink delicious smoothies .
Do strength exercises
The plateau effect in weight loss often occurs due to a decrease in muscle tissue, which causes a slowdown in metabolism. To avoid this, you should not allow your muscles to “melt” when losing weight.
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A great way to maintain muscle mass is to start doing strength exercises (squats with dumbbells, leg presses, etc.). It is best to train every other day so that your muscles have time to rest.
On a note! If the scale arrow hovers at one number, but the volumes in the waist and hips continue to decrease, then this is not a plateau effect. In general, it is better to always look at volumes rather than at the number on the scale.
Zigzag your diet
Zigzags in nutrition are alternating days with different calorie intake. For example, your daily caloric intake is 1900 kcal. Then, in order to make a zigzag in nutrition, eat 1600 kcal today and 2200 kcal tomorrow.
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This approach provides a useful shake-up for the body and does not allow it to adapt to a certain caloric intake.
On a note! The easiest way is to make a zigzag in your diet by halving your usual portion or adding a snack.
Weight doesn't change - change tactics
It seems to you that training has become useless, change tactics, develop your own rules for losing weight. You did exercises in the morning, now go jogging. Morning jogging is an ideal way to lose weight. No time to run, change exercises. You can go swimming or aerobics. The main thing is to change your style!
Any diet uses a pattern, meaning you eat certain foods at certain times. You need to break your eating rules to get your weight off the ground. To do this, you don’t need to quit the diet you’re on, just slightly adjust the existing one. To do this, change your meal times a little, change some of the foods you eat.
There is a very effective way: you need to increase the caloric content of food for two weeks. Wait, don't be scared! When increasing caloric intake, you need to introduce two fasting days a week. Fasting days can be like this:
Buckwheat day
We cook buckwheat without salt and eat it all day. To buckwheat you can add four fresh cucumbers and 1 liter of 1% kefir. You can drink water all day, but not mineral or carbonated water, but regular water. Buckwheat diet is here, the article describes 5 methods of this famous diet.
Chicken diet day
Boil two chicken fillets with a minimum of salt and divide into 5 portions. Can be eaten with fresh cucumber. You can drink green tea with lemon without sugar or 1% kefir.
Curd day
Buy low-fat cottage cheese up to 1 kg, you can add low-fat sour cream and eat it all day. You can add dried fruits to the cottage cheese. Drink green tea and water without restriction.
Apple diet day
You can eat 2 kg of apples per day. So, stock up on apples and eat. You can eat it fresh, or you can eat it baked. Drink green tea. But, if you suddenly feel hungry, eat two slices of bran bread. If you wish, you can try the apple diet.
Lose weight with sleep
One of the reasons why diets don’t work as they should and you accordingly stopped losing weight is because you simply “driven yourself.” Our body is not made of iron. The body needs energy, and it does not want to part with the accumulated energy.
If you have a hard job, you get terribly tired, and besides, you’re on a diet and don’t get enough sleep, even a tractor can’t stand it and will break down. So, such a diet will be of no use.
Everything you manage to lose will come back very soon, and with interest.
So, if you want to get your weight off the ground, sleep at least 8 hours a night. Even if this means you don’t solve some important things or miss a workout.
A month will pass and you will see the result!
