How to lose weight naturally
One of the most annoying aspects of weight loss is reaching a weight loss plateau. Gratefully, breaking the weight loss plateau is a relatively easy task once you know what causes it. while we first undertake a weight loss goal we tend to lose a lot of weight firstly then the amount slowly declines over a time of weeks or months until we reach the point where we stop losing weight altogether, and it’s not that we don’t need to lose extra weight either. This is referred to as a weight loss table. You know you’re doing all the exact things but you’re just not losing the weight. In the first week of your plan you tend to lose the largest amount of weight. Much of the weight loss this first week is truly excess fluid and can constitute as much as 9 lb (4 kg) or more depending on your preliminary weight. Fluid loss can symbolize as much as 50% of total weight lost in the first week. There are quite a few factors that contribute to a weight loss plateau including (but not limited to);
Insufficient Calories Consumed
Lack Of Discipline
Enhanced Fitness Levels
Let’s deal with these one at a time.
Insufficient Calories extreme the human body requires a MINIMUM of 1200 calories per day to function. If you consume less than that (on a collapse diet for example), your body will interpret that as being in a starvation and will reduce your metabolism (the body’s ability to burn calories) in order to defend itself and be able to survive for longer. This will stop it from flaming fat stores. Solution: Maintain reasonable calorie expenditure. Use a BMR (Basal Metabolic Rate) calculator to decide how many calories your body requires per day to sustain itself. Once you have determined roughly how many calories your body requires to activate, reduce your calorie consumption to 500-700 calories less than that without going under 1200 calories. More than a 700 calorie shortage may lead to muscle loss which is the next reason for a weight loss plateau.
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Muscle Loss All bodily tissue requires energy to protect itself, including fat. Muscle requires FIVE TIMES the amount of energy to preserve itself than fat does. The higher the muscle percentage in your body the larger your caloric needs. Unfortunately, diets sometimes guide to muscle loss. The body’s primary source of power is carbohydrates, followed by protein then fat. Your muscles are made of protein so if your body runs out of crabs it may turn to muscle as an energy basis if those muscles are not being maintained by exercise. Unfortunately, muscle loss leads to an inferior metabolism. Solution: Eat a diet rich in protein and exercise in combination with your reduced calorie diet to keep muscle mass and prevent muscle loss. If necessary, vitamin supplements may be utilized to make certain correct nutrition.
Weight Loss Huh? Isn’t losing weight the entire point? Yes, it is! But as you lose weight the number of calories your body requires to preserve itself also reduces. As mentioned formerly, even fat needs calories to preserve it. Solution: As you lose weight, check your BMR habitually to see how many calories your body requires per day and preserve calorie consumption around 500 calories less than that. But remember; don’t eat less than 1200 calories.
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Lack of Discipline After a number of weeks of a new weight loss program many people tend to lose focus. They begin indulging their cravings for harmful foods more than they should and they cut corners on exercise, skipping one day below the pretense of exercising twice as much the next day etc. This decreases the BMR and increases calorie intake which efficiently stops weight loss. Solution: Staying motivated during a weight loss program can be a challenge. One of the best ways to overcome this issue is to find a weight loss buddy. Having someone to exercise with and be responsible to can be an effective motivator. Another vast motivational tool is a printable weight loss target setting worksheet. Print it out, fill it out and put it on the fridge, where you will see it repeatedly and it will remind you of what you are demanding to achieve.
Physical version Our bodies adapt themselves to our calorie expenditure and physical activity levels. While we start an exercise regime, our body is required to make a number of changes to adjust to changing workloads. Our muscles have to reconstruct themselves and this requires many calories. But, over time the body finishes adapting and burns fewer calories for the same activities. Solution: Don’t permit your body to adapt. Vary your exercise agenda by changing the intensity, duration, frequency and kind of exercise. If you always do weights then go do a few cardio, grab a soar rope and skip for 15 minutes. You can also exploit interval training where you swap and change between different types of exercise for a set amount of time.
Exercise capability Whenever you do an exercise habitually you become superior at it and your body requires fewer calories to achieve it. A trained athlete burns fewer calories playing their sport than someone who isn’t trained in that activity. Solution: Once again, don’t allow your body to adapt to a particular exercise. Mix it up, if you’re forever doing weights then go for a run, change from the treadmill to a rowing machine etc.
Over Exercise If you exercise too much your body adapts and reaches a position somewhere the extra energy consumed in exercise is balanced by a DECREASE in the amount of energy used while not exercising. —In other words, while you increase exercise intensity, your body decreases the number of calories consumed during the rest of your day. Solution: Allow yourself recovery time. Take a break for a few days with some low impact exercise like swimming or tai chi. When you return to your normal exercise routine, pull back a little and only increase intensity when needed to maintain weight loss.
Enhanced Fitness Levels As your fitness level increases, your body efficiency increases and requires less calories to operate. Enhanced fitness causes a reduced resting metabolic rate and fewer calories required for normal daily activities. This is partially because your cardio-pulmonary efficiency is increased and your resting heart rate is lower. Solution: Congratulations! You’re officially fit and healthy. You can justifiably feel proud of yourself. Concentrate on mixing up your routine to maintain progress and life will just get better and better! Another thing to keep in mind is that weight loss is not the only aspect to increasing your fitness. It is possible to lose inches without losing weight. This is because if you build muscle through resistance training that muscle weighs MORE than fat but requires LESS space. A person who weighs 200 lbs with 25% lean muscle will be smaller than another person of the same height and weight who only has 20% lean muscle. So in summary there are four main things to remember:
Keep track of your BMR (how many calories per day your body needs to maintain itself).
Maintain a calorie consumption of 500-700 less than your BMR without going below the 1200 minimum.
Engage in exercise to prevent muscle loss.
Mix up your exercise program to prevent your body from adapting.