Almost everyone losing weight has to deal with such a problem when body weight ceases to decline. Despite increased training and limited nutrition, the figure on the scales treacherously remains unchanged. This condition is called a dietary plateau. In our article, we will try to understand why it appears and how it can be overcome.
What is the plateau effect?
The process of losing weight does not always go evenly. The greatest visible results can be achieved in the first 2-3 weeks of dieting or sports. Why is this happening? The thing is that at first our body loses excess fluid by reducing the intake of sugar and salt. It is followed by the so-called fresh fat, which has not yet had time to firmly “gain a foothold” on the body. Therefore, it is so easy to part with it.
After that, losing weight becomes much more difficult. Almost always there comes a period when the body mass “freezes”, and the volumes no longer decrease. This condition is due to the body becoming accustomed to new restrictions. He gradually adapts to a changed diet, intense sports. A person continues to be actively engaged, exhausting himself with hunger, but all efforts are in vain. This is the effect of the dietary plateau.
According to many experts, you should not be scared of it. The body perceives it as a kind of stop, when the weight is fixed and no longer changes. During the conditional hibernation, the body gets used to new forms. This is not only a normal, but also an effective method of dealing with extra pounds.
How long does the plateau effect for weight loss last? It is impossible to unequivocally answer this question. In some, the period of stagnation can stretch for several days, while in others it will take about five weeks. Of course, anyone can lose motivation, stop transforming their figure. Therefore, it is important to know how best to survive this time. However, first you need to understand all the causes of its occurrence.
Why can weight get up?
The main reason for the appearance of the plateau effect is considered to be a slowdown in metabolism. The absence of positive dynamics in weight loss is often observed against the background of a reduction in caloric intake, monotonous menu. The body ceases to receive the usual food and begins to give alarming signals to the brain. As a result, after several weeks of increased weight loss, body weight stops at one point.
Another reason for the plateau effect is hormonal disorders, which are especially often diagnosed in overweight women. If it is not possible to lose weight within two weeks, you need to consult an endocrinologist. After identifying the pathology and the course of treatment, you can return to training again.
It is also necessary to analyze the nutrition of a losing weight person before the start of his transformation. Very often, the diet of such people consists mainly of products that contain transgenic and vegetable fats. These include cheap sweets, sausages, pastries and cakes. The use of such products daily and in unlimited quantities can lead to disruption of lipid metabolism. This is another reason why there is a plateau effect when losing weight.
Nutritionists recommend doing your body comprehensively. This means that just restricting your diet is not enough. You need to completely review your diet, if necessary, reduce calories and spend more time on sports. Only intense physical activity coupled with a healthy diet can really help to lose weight.
We resume weight loss
In fact, the effect of the plateau when losing weight is sometimes just necessary. After all, it helps to some extent fix the results. The longer you manage to keep the weight at one mark, the more difficult it is to gain new kilograms later. The main thing is not to abandon sports and proper nutrition, not to get depressed.
Of course, every person needs a push to continue the process of losing weight. However, it should not be harsh and overly harsh. Minor adjustments are usually required. Several strategies can be used to overcome the plateau, but we will focus on only four.
Fasting days
The essence of this technique is to preserve the diet that was originally selected. No need to cut its calorie content or change products. Just one of the days off can be made unloading. To quickly eliminate the effect of the plateau, nutritionists recommend choosing not only fruit or vegetable days, but also protein days.
If the diet consists mainly of apples, cucumbers and fresh herbs, unloading should be done on chicken meat or fish. At the same time, eating less than 600 kcal and intensively training at such a time is strictly prohibited. The body should feel an easy rest.
In addition to these tips, you can slightly change the physical activity, but do not stop to engage. For example, to transfer light exercises with cardio exercises from morning to evening.
Change your workout style
This strategy implies maintaining the usual diet, but on condition that it is a healthy diet. Dramatic changes affect only the style of training. For example, instead of the usual strength exercises, you can try more intensive exercises using a tabat-timer. Their essence lies in the fact that several exercises are offered, and after each is completed, a little rest is given. This circular training allows you to burn a maximum of calories.
Bath procedures
A week of a single qualified athlete does not go without a sauna or bath. If you have worked the effect of a plateau while losing weight, do not deny yourself such a pleasant pastime.
Experts recommend visiting the bath every day when a strength training takes place. Thermal procedures help accelerate metabolism, increase the body's need for oxygen and nutrients. As a result, a person quickly gets rid of extra pounds. However, there is one unspoken rule. On the day you visit the bathhouse or sauna, it is important to limit your intake of salty and fatty foods. In this case, the effect of the procedures will be more pronounced.
The method of “on the contrary”
Nutritionists are strongly advised by nutritionists to all losing weight. On it you can at any time to analyze the calorie content of the diet. Also, a nutrition diary sometimes answers the question of how to overcome weight stagnation. If the plateau effect has occurred due to a strict diet, you need to review the diet and the intensity of sports.
First of all, it is necessary to switch from exercises for weight loss to exercises on strength and endurance. Movements are recommended to be performed with such weights that allow you to do 8-10 repetitions in three circles. In a day free from strength training, interval exercises can be practiced. As for the calorie content of the diet, it should be increased gradually. Normally, the increase per day should be 100-200 kcal.
Brief Summary
By identifying the causes of the plateau effect and taking the necessary steps, you can defeat the problem. If the recommendations listed in the article were ineffective, you should seek the help of a qualified nutritionist. You may have to undergo a full medical examination. Often the causes of weight stagnation are hidden in various diseases. The main thing is not to stop at the achieved results.