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Why Does Weight Loss Suddenly Stop?
A weight plateau usually occurs within about a month of starting a reduced-calorie diet,
and may reoccur from time to time thereafter. During such a plateau, weight reduction
stops completely or slows down to almost nothing.
Why Does a Weight Loss Plateau Occur?
A plateau may occur because (1) your body simply wants a "rest" to cope with your
calorie-reduction; or (2) your calorie-intake is in balance with your calorie expenditure;
or (3) you have reduced your calorie-intake too low. If your calorie-intake is too low, your
body thinks there is a "famine" and slows down your metabolism (how fast you burn
calories) in order to conserve calories.
How Do You Start Losing Weight Again?
(1) Raise your metabolism (and calorie expenditure) by increasing your activity level.
This boosts your metabolic rate and usually re-starts weight loss. For example, if you
exercise for 20 minutes each day, increase this to 25-30 minutes each day, and weight
loss should resume. If you are already exercising quite hard, try varying your workout
routine. For example, if you do 20 minutes cardio and 30 minutes strength-training,
switch them around.
(2) Avoid going too long without food. Going without food for long periods can also trigger
a weight loss plateau. Ideally eat something (e.g. piece of fruit) every 3 hours (women) or
about every 5 hours (men). This reassures your body that food is plentiful and facilitates
calorie-burning.
(3) Try to be patient. Your weight loss plateau will disappear, I promise. But it typically
takes anything between 1-4 weeks.
Diet Fact
The majority of seriously overweight people:
(a) FORGET what they eat.
(b) Eat at least 2 snacks a day, standing up.
2. Don't Eat in Front of the Refrigerator When Dieting
In one survey of diet habits, 70 percent of dieters confessed to eating something
high-calorie in front of the refrigerator.
So if you're trying to lose weight, ask someone else to visit the refrigerator for you!
3. When dieting PAY ATTENTION to what you eat
Recently I sat on a train and watched someone (who wasn't overweight) eat two candy
bars one after the other without even noticing what she was doing. Maybe she has a fast
metabolism, maybe she never had a weight problem, but I don't recommend this type of
eating if you're trying to lose weight. It's too easy to over-eat and develop high-calorie
eating habits.
Obvious diet advice, maybe. But sometimes the obvious needs saying!
Do You Eat for Comfort?
If so, ask yourself:
What do you need comfort for?
What is lacking in your life?
If you can answer this, you're half-way towards a solution.
Admittedly, the next half is the long half (!), but you've made a good start.
Point is, most of us eat for comfort because something is NOT happening in our life.
Maybe we're bored
If so, we need to get un-bored. We need stimulation, interests, activities.
Maybe we're worried
If so, we need to share our worry - not keep it to ourselves.
Maybe we're sad
If so, we need to get happy. We need friends, company, entertainment.
Maybe we're angry
If so, we need a bag to punch, or else we need to focus our anger more constructively.
Maybe we're just (you know) fed up
Sorry, this isn't good enough. We need to be more specific.
We don't just get, err... fed up. We get fed up for a SPECIFIC reason.
Until we know what this reason is, we can't deal with it. So GET SPECIFIC!
WHATEVER IT IS - DON'T PUT UP WITH IT!
Don't waste time looking for comfort in a jar of cookies
Cookies don't give a damn.
They just make you fat.
Instead - stand up and make some plans
Work out what needs fixing and fix it.
In 100 years time you'll be dead and forgotten.
So make the most of your life, now.
There are no second helpings of life.
A weight plateau usually occurs within about a month of starting a reduced-calorie diet,
and may reoccur from time to time thereafter. During such a plateau, weight reduction
stops completely or slows down to almost nothing.
Why Does a Weight Loss Plateau Occur?
A plateau may occur because (1) your body simply wants a "rest" to cope with your
calorie-reduction; or (2) your calorie-intake is in balance with your calorie expenditure;
or (3) you have reduced your calorie-intake too low. If your calorie-intake is too low, your
body thinks there is a "famine" and slows down your metabolism (how fast you burn
calories) in order to conserve calories.
How Do You Start Losing Weight Again?
(1) Raise your metabolism (and calorie expenditure) by increasing your activity level.
This boosts your metabolic rate and usually re-starts weight loss. For example, if you
exercise for 20 minutes each day, increase this to 25-30 minutes each day, and weight
loss should resume. If you are already exercising quite hard, try varying your workout
routine. For example, if you do 20 minutes cardio and 30 minutes strength-training,
switch them around.
(2) Avoid going too long without food. Going without food for long periods can also trigger
a weight loss plateau. Ideally eat something (e.g. piece of fruit) every 3 hours (women) or
about every 5 hours (men). This reassures your body that food is plentiful and facilitates
calorie-burning.
(3) Try to be patient. Your weight loss plateau will disappear, I promise. But it typically
takes anything between 1-4 weeks.
Diet Fact
The majority of seriously overweight people:
(a) FORGET what they eat.
(b) Eat at least 2 snacks a day, standing up.
2. Don't Eat in Front of the Refrigerator When Dieting
In one survey of diet habits, 70 percent of dieters confessed to eating something
high-calorie in front of the refrigerator.
So if you're trying to lose weight, ask someone else to visit the refrigerator for you!
3. When dieting PAY ATTENTION to what you eat
Recently I sat on a train and watched someone (who wasn't overweight) eat two candy
bars one after the other without even noticing what she was doing. Maybe she has a fast
metabolism, maybe she never had a weight problem, but I don't recommend this type of
eating if you're trying to lose weight. It's too easy to over-eat and develop high-calorie
eating habits.
Obvious diet advice, maybe. But sometimes the obvious needs saying!
Do You Eat for Comfort?
If so, ask yourself:
What do you need comfort for?
What is lacking in your life?
If you can answer this, you're half-way towards a solution.
Admittedly, the next half is the long half (!), but you've made a good start.
Point is, most of us eat for comfort because something is NOT happening in our life.
Maybe we're bored
If so, we need to get un-bored. We need stimulation, interests, activities.
Maybe we're worried
If so, we need to share our worry - not keep it to ourselves.
Maybe we're sad
If so, we need to get happy. We need friends, company, entertainment.
Maybe we're angry
If so, we need a bag to punch, or else we need to focus our anger more constructively.
Maybe we're just (you know) fed up
Sorry, this isn't good enough. We need to be more specific.
We don't just get, err... fed up. We get fed up for a SPECIFIC reason.
Until we know what this reason is, we can't deal with it. So GET SPECIFIC!
WHATEVER IT IS - DON'T PUT UP WITH IT!
Don't waste time looking for comfort in a jar of cookies
Cookies don't give a damn.
They just make you fat.
Instead - stand up and make some plans
Work out what needs fixing and fix it.
In 100 years time you'll be dead and forgotten.
So make the most of your life, now.
There are no second helpings of life.
