Help weight loss plateau,lose weight in 2 weeks diet and exercise plan,crazy bootcamp workouts - Reviews

admin | Healthy Vegetables List | 03.04.2014
A common (and very frustrating) occurrence in weight loss is when all progress stops despite continued efforts.  A plateau is usually defined as two consecutive weeks without weight loss. The basal metabolic rate (BMR) – the energy required by the body at rest (to maintain vital bodily functions) accounts for 60 to 70% of the calories you burn daily.  The BMR is determined, for the most part, by your current body weight – when your weight goes down, so does your BMR. Hitting a weight loss plateau is VERY frustrating.  But there are several things you can do to overcome this (and future) plateaus and ultimately reach your weight loss goal. Knowing how many calories you burn at rest (your BMR) and how many you burn based on your lifestyle (your Total Daily Energy Expenditure or TDEE) is a good starting point for overcoming a weight loss plateau.  These numbers are heavily dependent on your current weight – so you should recheck these numbers every 2-3 months to make sure they are up-to-date. Research suggests that shifting fat and carbohydrate calories to protein calories may help preserve your BMR during weight loss.  But too much protein causes health problems – stick to 20% of your daily calories from protein.


Calories have a way of sneaking into our food!  If you feel like you are doing everything right but still have reached a weight loss plateau try keeping a food journal – a totally honest and complete food journal. I can easily divide my pile of queries into quite definite themes – the most popular being weight stalls and weight regain. If you are early on into your diet and all you lost so far is water weight, you are in for a surprise. The body’s daily calorie needs are calculated based on your metabolism, which is a function of body weight and composition. If you still have tens of pounds to shed, are sticking to your plan and adjusting calories based on your current weight, you may need to step up your weight loss game.


If all of the above haven’t helped and you are still flat for several weeks, consider meeting with a physician or dietitian. Up the exercise if possible, sometimes just burning more calories can switch the body into fat-burning mode for weight-loss rather than sticking in maintenance. As we lose weight, the body needs less calories, and a new daily calorie requirement has to be calculated.



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Comments »

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