Almost everybody losing weight has toface such a problem when body weight stops falling. Despite intensified workouts and food restrictions, the number on the scales treacherously remains unchanged. This condition is called the diet plateau. In our article we will try to understand why it appears and how it can be overcome.
Процесс похудения не всегда проходит равномерно.The greatest visible results can be achieved in the first 2-3 weeks of dieting or playing sports. Why it happens? The thing is that first, our body loses excess fluid by reducing the consumption of sugar and salt. Behind it goes the so-called fresh fat, which has not yet had time to tightly “fix” on the body. Therefore, it is so easy to part with it.
After that, losing weight becomes muchharder. Almost always there is a period when the body mass "freezes", and the volumes no longer decrease. This condition is due to the addiction of the organism to new limitations. He gradually adapts to the modified diet, intensive exercise. The person continues to actively engage in, exhausts himself with hunger, but all efforts are in vain. This is the effect of the dietary plateau.
According to many experts, to be afraid of himworth it. The body perceives it as a kind of stop, when the weight is fixed and does not change anymore. During the conditional hibernation, the body gets used to new forms. This is not only normal, but also an effective method of dealing with extra pounds.
How long does the plateau effect on weight loss last?An unequivocal answer to this question is impossible. For some, the period of stagnation may take several days, while for others it will take about five weeks. Of course, anyone can lose motivation, stop transforming their figure. Therefore, it is important to know how best to survive this time. However, you must first understand all the causes of its occurrence.
The main cause of the plateau effectconsidered to slow down the metabolism. The lack of positive dynamics in weight loss is often observed against the background of reducing caloric intake, monotonous menu. The body stops receiving familiar food and starts giving alarming signals to the brain. As a result, after several weeks of intensive weight loss, body weight stops at one mark.
Другой причиной эффекта плато считаются hormonal disorders, which are especially often diagnosed in full women. If within two weeks to lose weight fails, you need to consult with an endocrinologist. After identifying the pathology and the course of treatment, you can return to training.
It is also necessary to analyze the powerlosing weight before the start of his transformation. Very often, the diet of such people consists mainly of products, which include transgenic and vegetable fats. These include cheap sweets, sausages, cakes and pies. The use of such products daily and in unlimited quantities can lead to a violation of lipid metabolism. This is another reason why the plateau effect appears when losing weight.
Nutritionists recommend that you do your body.comprehensively. This means that just restricting the diet is not enough. You need to completely revise your diet, if necessary, reduce calories and devote more time to sports. Only intense physical exertion, coupled with a healthy diet can really help to lose weight.
In fact, the effect of a plateau when losing weightsometimes just needed. After all, it helps in some way to fix the results. The longer you manage to keep the weight at one point, the harder it is to subsequently gain new kilos. The main thing - do not throw sports and proper nutrition, do not fall into depression.
Of course, the push to continue the processlosing weight is needed by everyone. However, it should not be sharp and overly tough. Minor adjustments are usually required. To overcome the plateau, you can use several strategies, but we will focus only on four.
The essence of this technique is to preserve the diet,which was selected initially. No need to cut its calories or change foods. Just one weekend can be done unloading. To quickly eliminate the plateau effect, nutritionists recommend choosing not only fruit or vegetable, but also protein days.
If the diet consists mainly of apples,cucumbers and fresh greens, unloading should be done on chicken meat or fish. At the same time, eating less than 600 kcal and intensively training at such times is strictly prohibited. The body should feel easy rest.
In addition to the listed tips, you can slightly change physical activity, but do not stop to engage. For example, to transfer from the morning to the evening light exercises with cardio exercises.
This strategy involves the preservation of the usualdiet, but provided that it is a healthy diet. Drastic changes affect only the style of training. For example, instead of the usual strength exercises, you can try more intensive exercises using the tabata timer. Their essence consists in the fact that several exercises are proposed, and after each of them a little rest is given. Such a circular workout allows you to burn maximum calories.
A week of a single qualified athlete can not do without a visit to the sauna or bath. If you have a plateau effect while losing weight, you should not deny yourself such a pleasant pastime.
Experts recommend visiting the bath everythe day when power training takes place. Thermal procedures help speed up metabolism, increase the body's need for oxygen and nutrients. As a result, a person quickly gets rid of extra pounds. However, there is one unwritten rule. On the day of visiting the bath or sauna, it is important to limit the consumption of salty and fatty foods. In this case, the effect of the procedures will be more pronounced.
Dietitians strongly recommend slimming peoplekeep a food diary. On it you can at any time to analyze the calorie intake. Also, the nutrition diary sometimes answers the question of how to overcome weight stagnation. If the plateau effect is due to a strict diet, you need to reconsider the diet and intensity of sports activities.
The first step is to move from exercise.for weight loss to engage in strength and endurance. It is recommended to perform movements with such scales that allow you to do 8-10 repetitions in three circles. In the day free from strength training, you can practice interval training. As for the caloric intake, it should be increased gradually. Normally, the daily increase should be 100-200 kcal.
Determining the causes of the plateau effect and making the necessarysteps, you can beat the problem. If the recommendations listed in the article have been ineffective, you should seek the help of a qualified nutritionist. You may have to undergo a full medical examination. Often the causes of weight stagnation are hidden in various diseases. The main thing is not to dwell on the results achieved.
