#weightloss #flatbelly #loseweightdiet #weightlosstips
Weight Loss || Weight Loss Diet || Belly Fat || How To Loss Of Weight || Fitness Everyday 360 # 4
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What is a True Weight Loss Plateau?
A true weight loss plateau is a situation where you’re no longer losing fat. I consider that I’ve hit a plateau if my weight hasn’t changed in two weeks. As I’m only going for one pound of actual fat loss per week, no change on the scale after one week of dieting isn’t necessarily a reason for concern-I could’ve lost that pound of fat but happen to be retaining a bit of water, or maybe my bowel movements weren’t as regular in the prior day or two. No change in weight after two weeks of dieting tells me that I’m definitely stuck.
1. Weight Loss Plateaus Are to Be Expected
Just about everyone experiences weight loss plateaus. If you have no idea what I’m talking about and are able to reach single-digit body fat percentages with complete ease, count yourself lucky. It’s very common for people to hit several plateaus on their journeys to a six-pack because, well, the human body is just stubborn when it comes to shedding fat. I’ve found that I can’t get below 9-10% body fat on diet alone (you can only reduce your calories so much, or you begin to eat up muscle)-I have to add in cardio if I want to continue losing. When I bulk, I usually end off around 14-15% body fat, and I can diet off the first 5% or so, but then I hit a plateau that only 3-4 days per week of cardio can cure (20-25 minutes per session). Then, the next plateau for me comes around 8%. If I want to go lower, I have to up my cardio to 4 days per week, for 30-40 minutes per session.
2. The More You Lose, the Harder It Gets
The leaner you become, the longer it takes to lose fat healthily (the key, as you want to preserve as much muscle and strength as possible while losing fat). If you’re at 25% body fat, it’s very possible to lose 2-3 pounds of fat per week for the first several weeks. If you’re at 10% body fat and are making a run for single digits, however, 2-3 pounds of fat per week would be impossible without dangerous drugs.
3. Your Body Has a “Comfort Zone”
Although it might sound a bit broscientific, it’s the best way I can describe a phenomenon experienced by me and millions of other athletes around the world. The body seems to have a weight (and, accordingly, a body fat percentage) that it is most comfortable at. Your natural appetite tends to maintain this weight and if you eat less than this, you feel hungry. If you eat more than this, you feel quite full. Now, maintaining a weight under this comfort zone requires constant work in the form of restricting calories and doing cardio. Getting fatter than this requires regular overeating, and if this continues for too long, the comfort zone creeps higher and higher.
4 Ways to Break Your Weight Loss Plateaus
Alright, now that you know the difference between weight loss plateaus and fat loss plateaus, here are three surefire ways to stoke your body’s furnace again to keep the fat coming off.
5 Re-Calculate Your Daily Caloric Target
Your metabolism slows down as you lose weight because your body doesn’t need to exert as much energy to maintain its now-slimmer physique.
If you don’t adjust your calories to account for this, you may hit a plateau. The easy way to avoid this is to re-calculate your daily caloric target after every 15 pounds of weight loss. As you’ll see, the target creeps lower and lower. There are many formulas out there for determining how much you should eat to lose weight, but here’s a simple one based on the Katch McArdle:
1.2 grams of protein per pound of body weight
1 gram of carbohydrate per pound of body weight
1 gram of fat per 5 pounds of body weight
so I embrace the simplicity of choosing nutritious foods that I like and eating them over and over. But there’s also a physiological boost. Have a nice cheat meal full of protein and carbs, and enjoy the boost in your leptin levels. It can help your weight loss!
Article Source:
Fitness Everyday 360: Comes regarding health & fitness information tips & advice for people looking for natural ways to prevent, treat and heal ailments.
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