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How To Break a Weight Loss Plateau

How To Break a Weight Loss Plateau

How To Break a Weight Loss Plateau

If you have ever embarked on a weight loss journey, you have more than likely come across the dreaded weight loss plateau. This can be frustrating to dieters, particular since it seems to come from nowhere, stalling weight loss efforts that may previously have being going well.

So why do weight loss plateaus occur, especially when you’re doing the same things that made you lose weight in the first place? Here we’ll explore some of the reasons weight plateaus happen and what you can do about it.

Reasons For Hitting A Weight Loss Plateau

To break through your body’s weight set point means understanding what might be working against it.

Decrease of Metabolism: Adaptive thermogenesis is the scientific term for what happens to the body when calories are reduced. Essentially, over time, the body adjusts itself to fewer calories and eventually the metabolic rate drops.

For instance, let’s say you eat 2000 calories in your diet then reduce it to 1,500 calories. It makes sense for your body to grab the 500 calorie difference from your fat reserves, except (unfortunately) it doesn’t work that way. Studies have shown that the body simply adjusts itself to surviving on 1500 calories. This is the body’s way of intelligently preserving itself, great for survival, not so great for your waist line.

Food intake increases: Being on restrictive diet day in and day out can cause a major increase in appetite. This can lead to scenarios when binge eating may occur, causing the calorie deficient for that week to be lost through overeating.

Water weight returns: In the first few weeks when losing weight, there’s usually a rapid drop in water weight. This water is lost as the body utilises carbohydrate stores as glycogen (sugar). Since carbohydrate intake goes up and down day-to-day, it’s not unusual to gain some of that water weight back.

How To Break A Plateau

While it’s good to know why weight loss plateaus occur, it’s even better to find out how to reverse it and start losing weight. Below are some of the methods that are tried, tested and effective.

Lose the Weight slowly: Although it’s exhilarating to see the pounds fly off, fast weight loss usually correlates with fast weight gain. Try to lose no more than 1% of your total body weight per week, which is usually 1-3 pounds.

Change your fitness routine: To take your daily exercise routine to another level, try varying your exercise routine. This means your body muscles don’t get used to working out in one particular way.

Re-feeding: While it may sound counterproductive, you could actually lose more weight by increasing calories. For example, once a week increase your calories by 10-20%. This can stimulate the metabolism which often helps to break a weight loss plateau.

Try Orlistat to increase loss: This is an over the counter weight loss medication vouched for by thousands of people. How Orlistat works is by stopping the absorption of fat in the gut. This allows it to pass through the body undigested and, in turn, reduce the overall calories absorbed by the body.

If you are having an issue with occasional overeating, Orlistat is an effective way to stay on track and continue losing weight, even on “cheat days”.

Final Thoughts

A weight loss plateau does not have to spell the end of your diet. The tips above show that with a few tweaks it’s possible to continue dropping the pounds. Try one or two and see what works best for your lifestyle and body.

***Collaborative post***
Weight loss

Challenge update

Challenge update

Challenge update

Well I set myself a challenge a while back and that was to lose five stone by my birthday, I have just had my weigh-in and thought I’d give you a challenge update and let you all know how I’m getting on.

I can now safely say that unfortunately I didn’t quite make the five stone loss I would have liked to have had by my birthday but I am still happy and I now weigh-in a whooping 3 stone lighter. Ok it’s not the five stone wanted, yes I am gutted but I am also extremely pleased with how far I have managed to get so far.

I am still going to keep up with my weight loss, I still want that five stone off that I set back in October last year, I want to get to target. My weight loss is still going in the right direction, it may be taking me longer than planned but I am healthy, I am happy, I am enjoying losing the weight so I have told myself there is no rush. I have been to weigh-in and put on, I have been to weigh-in and maintained but I have also been to weigh-inns and lost but I always attend group and face whatever the result may be. Not every week has been a perfect week with a loss but I’m only human after all.

Ian has also joined Slimming World, he joined back in March and he has lost a massive 2 stone so far, we attend group together when Ian is not on night shift at work, we support each other and help to keep each other on the right track and heading in the right direction. Our home is a Slimming World home, we still have the odd naughty treat but I can say those treats are truly enjoyed when we do have them now and they really are a treat!

Challenge update

Weight loss

Getting back on track

getting back on track

Getting back on track

I have been a slimming world member since October and have only ever missed one or two meetings in that time. I have recently found myself slowly getting back into my old ways again of eating all the wrong foods. Admittedly I do enjoy the odd bit of chocolate and a nice take-away but it has started to become a more regular habit again rather than just the odd enjoyed treat once in a while. I am now in a situation of needing to break out of that habit yet AGAIN and start getting back on track.

I don’t know how or why I’ve ended up over the past two or three weeks back in my old bad habits again, I could really kick myself at the moment.

To help me try and find my motivation again I have written myself a for and against list, I have written this as a way to help me understand why I wanted to lose weight and why I wanted to join slimming world in the first place.

My for list is:

loosing weight will hopefully help improve my health.

Hopefully help my energy levels.

I will be less breathless.

My confidence will hopefully improve.

I will feel more happier within myself.

Loosing weight will be something I want, it will be something I can achieve by myself and will be something I have done that’s just for me.

This will be something my boys will know I’m doing and I can make them proud. It will also show them that once you set your heart on something that you really want it can happen as long as you work hard at it and put 100% into it.

Bringing slimming world into my home life will also help my boys to understand about how to make better/healthier choices.

I will have more energy to have more active fun and adventures with Ian and the boy’s.

Enjoy new healthier food’s.

My against list is:

I am scared I am going to fail and will not be able to stick with it.

I am scared everyone will think I am useless.

I love my food too much to give it up.

It will be easier to just stay as I am.

I am scared that loosing weight will change me as a person, meaning personality wise.

Ian may not like/love the new confident, skinnier me.

Other people may not like the new me.

I started slimming world to achieve a goal set by me for me, refreshing my memory of the reason I started this challenge has really helped. Writing this has taken me back to my old feelings of my pre slimming world days and this was so needed.

I don’t know how or why I ended up back in my old ways again, this has definitely shown me how easy it can be done.

To help me start to try and get focused again I stayed behind after group to speak with my slimming world consultant, our chat helped me and I now feel as if I’m slowly getting back in the right frame of mind again.

I was doing so well and was starting to feel good about myself, I will shift the weight gained by those treats eaten, I’ve only myself to blame for my gain.

I have told myself “not to give up, pick myself back up and keep going, everyone has bad day’s” so this is what I’m going to do!

Here is a picture of how I’ve done so far.

getting back on track

Have you ever set yourself any challenges recently?

health, Weight loss

New me is now in sight

3 stone loss

New me is now in sight

Yikes! guess what? I only went and weighed-in at my 3st loss. Yes there was tears, silly I know but this means so much to me. A new me is now in sight!

This now means I need to lose another 2st and then I will be at my target, I am so excited. My weight-loss journey so far has been fun with lost of ups and downs along the way. I don’t feel as if I am on a diet, with Slimming World we still get to have our treats (limited of course).

To be honest all I have done is make a few food changes (healthy swaps), watch my food intake (Doing a food diary) and exercise (Body magic)…..Oh yes and not consume the amount of alcohol I once used to have. Before attending Slimming World I could have quite easily had a good few glasses of wine once opened, now I can happily have just the one or two glasses.

Admittedly my weight-loss journey has not been a loss every week, I have been to weigh-in before and put on 3.5lb….Whoops! when this happens I just give myself a good talking to rather than let it get me down, this helps and makes me more determined to get that loss the following week. I just reminded myself why I joined Slimming World in the first place.

new me is now in sight

I am loving that the new me is now in sight, I have now started to notice body changes, I now fit in clothes two sizes smaller than I once used to wear, I am now feeling much healthier, I have more energy, I don’t get half as breathless as I once use to, confidence in myself is starting to come back, but the one thing that is making me smile most out of it all is having the energy to do things more with my boy’s.

I do hope to reach my target for my birthday in August but to be honest I am not fussed when it happens as long as it comes off that is all I wish for. I did set out to do it for my birthday as a birthday gift to myself, but being close to it will be good enough for me!

 

Me last June

New me is now in sight

  Me today. A new me is now in sight.

A new me is now in sight

Here is to the next 2st!

One thing I will admit to not doing before I started my weight-loss journey was keep an eye on my weight and BMI. I never actually checked to see what my healthy weight should be. Is this something you keep an eye on? I keep a very close eye on mine now….Admitedly I am not happy with mine but it is something I am working on using this hight/weight chart from the NHS.

new me is now in sight
Chart credit to NHS

 

The Musing Housewife

***Disclaimer: I have not been compensated in any way to write this post***