(unofficial translation, be indulgent!)
One of the most common frustrations in the process of weight loss occurs when a plateau is reached, despite all our efforts and our motivation to stay "on program".
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These trays are predictable and explainable. The basal metabolic rate (the energy required by your body to stay alive: make the heart beat, breathing, filtering the blood by the kidneys, etc ...) requires 60 to 70% of calories burned and depends largely of body mass. When you lose weight, body mass decreases, which also lowers your metabolic rate.
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Here's an example: you weigh 162 pounds and you eat 1900 calories daily. To lose a pound a week you have to cut between 500 and 600 calories per day. So you limit yourself to 1400 calories per day, and you lose weight. Suddenly, after six weeks, your weight stabilizes and you reach a plateau. With your weight loss, your metabolism also decreased (say it went from 0.95 to 0.75 calories per minute), and if your body used to burn 1368 calories per day, n 'Now that consumes 1080. The weight where you are capped, there is also less effort to move for you, so you burn fewer calories when you exercise and heat production. This implies that your current consumption of calories is very close to the number of calories required by your body to function. So you've reached a new and very annoying, balance. Now that you know what happened, here's what to do:
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1. Hang
You may feel trapped but you will probably continue to lose weight, just enough so that the balance can detect it. But even if you do lose a third of a pound a week, after one year, you'll have removed 17 pounds.
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2. Avoid the guesswork
It is easy to over-estimate the calories burned and underestimate the calories. Try to detect where the calories can hide: dressings, spreads, sauces, croutons, and condiments. You taste the dishes as you cook? Finish up the plates of your children? Do you take small pinches of nuts, peanuts, crisps or sweets? It would be helpful to prepare a food diary. Remember, you must create a deficit of at least 3500 calories to lose one pound per week, or if you prefer not to eat less, you must be at least 10 hours of brisk walking more to lose this book!
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3. Add resistance
Increase your physical activity is helpful to tip a tray because exercise burns calories and increases muscle mass. Over the latter, the greater your metabolic rate is high. Then, practice with small weights or any other sort of resistance. By increasing your muscle mass while you lose body fat, somewhat compensate for the drop in basal metabolism initiated by your weight loss.
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4. Increase your protein intake
Some studies show that consuming more calories from protein and fat rather than carbohydrates, you can maintain your metabolic rate during your weight loss. However, do not replace more than 20% of your total calories ingested daily by proteins.
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5. Surprise your body
Several experts proclaim the formatting you need to surprise your body by changing your diet your physical activity or both, and in doing so, you can get out of a plateau. The science behind this assertion is fairly thin but logic dictates that the variety can keep you interested in pursuing. For example, instead of being constantly on a diet, you can alternate between days when you limit your intake of calories and others where you will be less restrictive, such as days of maintenance. Try a new activity. Alternate aerobic workouts with weight training days / stretch. A change might be what you need to get the train back on track.
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6. Recharge your motivation
If your motivation falters, write all the reasons you want to lose weight. Look at your list every day. Additionally, putting your family and friends aware of your approach and tell them you need their support.
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7. Reconsider "the skin in which you are"
A plateau is an opportunity to reassess whether it is advantageous to continue weight loss, considering the effort you will put. It also allows you to consider things that you may be at a perfect weight health and that you no longer need to lose weight. If you decide to stop, focus your determination to maintain what you have done and keep you in shape. Remember that healthy eating and being physically active is good for you. Do a bit of both each day, and you reach the success.
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Source "The Plateau: What to do When You hit the weight loss wall-Seven Ways to Get Over It" by David L. Karz, MD The Oprah Magazine, August 2003
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