When you decided to start a weight loss program, your goal was to lose weight. You committed to making changes and you started to see progress.
The best thing about weight loss is achieving your goal. The worst thing about weight loss is hitting your first plateau. You're dealing with a weight loss platea when you've been progressively losing weight and then the weight stops coming off.
It's one of the most frustrating things about trying to lose weight because what you have been doing is not working anymore.
Do not be dismayed. There are reasons why plateaus happen. Even better, there are ways to continue to get past them.
When you first start losing weight you change the amount of energy your body is using every day. The food you eat is energy that you are putting into your body.
The amount of exercise you do is the energy that you are putting out. When you expend more energy in one day than you take in, you lose weight. So when your daily activities and exercise burn more energy than you eat, then you will lose weight.
During the weight loss process, you want to make sure that you are burning fat, and not just losing water and muscle mass. Your muscles are one of your best allies in continuing to have a strong metabolism and weight loss. Even with the best weight loss programs, you might in time start losing muscle mass, especially if you have a large amount of weight to lose.
So if you have hit a plateau, consider some of these strategies to help you continue to lose weight.
Change your exercise plan to include more muscle toning exercises. Maintaining your muscle or toning your muscles will be your saving grace. In fact, toning your muscle is one way to continue to keep your metabolism strong, to get you out of your plateau.
If you were exercising before and still hit a plateau, this is because your metabolism and your muscles have adjusted to your exercise routine . You need to change up your program to burn more fat.
You might be surprised to know that a good exercise program is not only about the cardiovascular exercise, it is also about muscle toning. Muscle toning or building your lean muscle mass is the secret to increasing your metabolism. Increased muscle mass will burn more calories more quickly.
Eat the Right Foods
If you want to get off the plateau, you will have to reassess your current plan. The two most important components of your weight loss plan are your food choices and your exercise program.
Eat More Plants
Get seven to 13 servings of fruits and vegetables every day. Food choices are not just about calorie counts. You must consider the quality of the foods, in the right proportions. If your food portion sizes start getting bigger little by little, it can cause you to start gaining again. Especially consider this when you eat out at restaurants.
Try Yoga
Changing exercise can help, but so can reducing stress. WebMD reported that "studies show that yoga lowers levels of stress hormones and increases insulin sensitivity -- a signal to your body to burn food as fuel rather than store it as fat."
Choosing the right combination of behaviors, food choices and exercise can get you off the plateau and back on track! If you are not sure how to proceed, I am here to help.
Live Vibrantly,
Dr. Dae
Dr. Dae's website: www.HealthyDaes.org
Dr. Dae's Bio:
Dr. Daemon Jones is your diabetes reversal, hormones, metabolism and weight loss expert. Dr. Dae is a naturopathic doctor who treats patients all over the country, using Skype and phone appointments. Visit her or schedule a free consultation at her website www.HealthyDaes.com/
Sources:
Exercise Regimen To Lose Weight And Tone Muscles. Livestrong.com. 2 Sept. 2015.
http://www.livestrong.com/article/30446-exercise-regimen-lose-weight-tone
Getting past a weight-loss plateau. Mayo Clinic. 2 Sept. 2015.
http://www.mayoclinic.com/health/weight-loss-plateau/MY01152
10 Ways to Move Beyond a Weight Loss Plateau. WebMD.com 2 Sept. 2015.
http://www.webmd.com/diet/obesity/10-ways-to-move-beyond-a-weight-loss-plateau
Reviewed September 3, 2015
by Michele Blacksberg RN
Edited by Jody Smith