Weight Loss Tips & Secrets

Weight Loss Tips & Secrets

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Weight Loss Plateau

When you begin a weight loss diet something strange happens. Your overweight body is not entirely happy to give up its fat content. Instead of losing pure weight you start to lose the good bits such as muscle and bone density.

A new research study carried out in Europe, which was reported in the American Journal of Clinical Nutrition discovered that when men dieted correctly less than 60% of the lost weight was fat. The rest was lean tissues. When men regained weight only 24% of the weight regained was lean tissue – over 75% of the weight regained after having lost weight was more fat. That means for people who yo-yo diet – living in a constant change of weight reduction and putting it back on again – the muscle within their body are gradually being replaced by fat.

Another similar research indicated that the story for females is even worse! During the weight loss diet 35% of the loss was muscle tissue – originally less than recorded within the male study. BUT when regaining weight only 15% was lean tissue. When the women in the case study lost and then readded weight, lean muscle was not satisfactorily restored – 85% of the weight restored had turned into fat.

weight loss or if you reach a weight-loss plateau at some point in your program. • If you haven’t started exercising yet, now may be the time. Start slowly, and gradually increase time and intensity as your body allows. Remember, listen to your body!

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Updated: April 23, 2014 — 6:24 am

Weight Loss Plateau – How to Break Through It!

weight loss plateau is eventually reached by anyone that is following a long term weight loss program.

No matter how perfectly you do everything, it is always–only a matter of time, before your body adapts.

This means that the nutrition and exercise strategies that you are currently using to reach your ideal weight, have to be changed. What do you do in this situation?

When you hit a weight loss plateau, the more options you have to break through it, the better your chances of reaching your long term goal.

When you reach this point in your program, what it really means is that you need to change your nutrition and exercise variables.

Using current reality to stay on track…

The more advanced you get the more frequent these changes will become.

This is why the weekly weight loss chart is so useful, as soon as the adaptation sets in, you know about it.

And once you know about it, you can make the necessary changes!

Doing the same things you did last week, will not do you much good in breaking the plateau, and most likely will produce similar results.

There are so many changes you can make in your nutrition, aerobic and weight training strategies.

In this section I will cover nutrition and aerobics, since weight training will be covered later on, in full detail.

And because weight training burns fat indirectly, it will never be your first or second option, for breaking a weight loss plateau.

Aerobics should always be your first choice…

First let me cover the choices you have concerning aerobics (cardio).

This is the best way to burn fat both in the short and long term, and this should always be your first option.

For cardio workouts, the first thing you can change is the type of exerciseyou are doing.

Then you can also change your intensity, duration and frequency.

The time of the day is also an option, and the last thing you can do if you want to really turn up the heat, is doing double-cardio!

Everything that has to do with cardio-training will be covered in full detail in the section on aerobic exercises.

Nutrition is your second option…

In the area of nutrition you also have many options! The first is lowering your calories in case they are too high.

But to be on the safe side, never decrease your daily calorie intake by more than 100 calories.

You don’t want to go too low, and trigger the starvation response.

Lowering your calories, should be used *only* if your daily calorie intake is more than it should be.

It is always better to use cardio to burn the fat off, then to simply drop your calories, and try to diet the fat off!

Eating food in its natural state, increasing your meal frequency, and the more advanced techniques, like temporary increase in protein and a temporary decrease in your carbohydrate intake can also be used.

These topics will be covered in full detail in the Nutrition section.

Always keep your eye on your weekly chart…

To break a weight loss plateau, once this shows up in your weekly weight loss chart, is very important for reaching your ideal weight in the fastest time possible.

You do not have to change anything if your chart shows excellent progress. Make adjustments only when you hit a weight loss plateau!

There are so many options to break through a plateau. All you have to do is choose the one that is most effective for you.

 

Updated: August 11, 2013 — 10:45 am

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