Weight Loss Tips & Secrets

Weight Loss Tips & Secrets


Weight Loss Plateau

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

A new research study carried out in Denmark, and reported in the American Journal of Clinical Nutrition found that when men dieted strictly less than 60% of the weight lost was fat. The rest was lean tissues. When the same men studied regained weight only 24% of the weight they put back on was lean muscle – over 75% of the added weight after having lost weight was more fat. That means for people who yo-yo diet – living in a constant change of weight loss and then adding it back on again – the lean tissues in their body are gradually being replaced by fat.

Another similar research showed that the story for females is even worse! During the diet 35% of the lost weight was lean tissue – initially less than for men. BUT on regaining weight only 15% was lean tissue. When women lost and then regained weight, lean tissue was not sufficiently regained – 85% of the weight restored was fat!.

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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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