On A Diet, Scale Stuck, Get Back On The Weight Loss Track
Hitting a plateau is a common pheno during dieting.
Below are 9 reasons your weight loss project is stuck, and how to get it heading South again, as follows;
1. You are eating too much. As your weight drops, the number of calories you eat needs to drop too if you want to continue to lose weight. You may be eating more than you think by increasing portion sizes. Re-evaluate your portion sizes by carefully measuring your food for a few days.
2. You’re eating too little. If you have drastically cut calories, you may not be getting the calories your body requires to meet the minimum for basic metabolic needs. Meaning your body thinks it is starving and will slow to conserve energy, and you will lose less weight. Add some calories for a couple of weeks, say 100 a day, and see if that moves your scale’s needle.
3. You need more protein. A double-blind, randomized study reduced calories by 500 a day in a group of dieters. The study, which was published in Nutrition & Metabolism, found that volunteers who took a protein supplement daily lost more weight from fat than muscle when compared to dieters who weren’t given the protein supplement. Protein keeps metabolism from falling, and it contains the amino acid leucine that helps burn body fat. Protein also helps dieters feel fuller.
4. Your body is bored with your workout routine. If you stick to the same exercise routine, your body adjusts and burns fewer calories. To combat, switch to different exercises. For example, move from a treadmill to a bike, or add either some extra time to each workout, or sneak in an extra workout during the week. Adjust your exercise routine at least every 6 weeks, and consider changing it completely once every 3 months.
5. You may be gaining muscle. If the scale’s not budging but your clothes are fitting better, you may be replacing fat with muscle, and your body mass index (BMI), may be dropping.
6. Your meds are slowing weight loss. Some medications, including antidepressants, insulin, steroids, and drugs to control high blood pressure may be interfering with weight loss. Check with your doctor to see if this is a possibility and if an alternative is available.
7. You are not getting enough sleep. Many studies have shown that not getting enough high-quality sleep can slow your metabolism. A study from Weill Cornell Medical College found that missing just 30 mins of sleep can disrupt your metabolism and lead to weight gain. Those who did not get enough sleep were 72% more likely to be obese.
8. You may have a hormone imbalance. Medical disorders such as a thyroid disorder or polycystic ovary syndrome, could cause your body to retain weight. If you have tried all of the above steps and still cannot lose weight, consult your doctor.
9. You could be relying too much on takeout or restaurant food. Even though some restaurant and takeout foods list calorie counts, many fitness experts contend they are unreliable. Cook your own food to make sure you know what goes into it, and use scales and measuring cups to measure portions.
Eat healthy, Be healthy
HeffX-LTN
Paul Ebeling
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