Shake The Plateau

Shake The Plateau

• A plateau is a shorter period of time without weight loss usually 3 or less weeks. This includes lack of progress on a scale and by a tape measure.
• Shaking a plateau is possible to lose inches while not losing pounds. This is especially true if you do any type of weight training or heavy exercise. Muscle weighs more than fat.
• Yet if you measure yourself during a plateau you will see there is a decrease in inches and your clothes feel looser. So take accurate measurements before you begin a diet so that you have a frame of reference. Also I recommend keeping a set of tight clothes to try on regularly to see if they are fitting better. This will help give you a better reference than just using a weight scale.
• 4 to 8 plateaus during your weight loss depending on how much you have to lose. These plateaus are just your body’s way of adjusting to the new composition of fat to fluids etc.. As you lose fat, water rushes in to redistribute itself and to prevent your body from going into shock, your system will compensate for this to help ease the transition.
• Some plateaus of this type can last a month so don’t be alarmed. Just stick with your diet plan and don’t panic. If you begin to gain weight (more than a few pounds) then you need to reevaluate things.

Metabolic Setpoints

• These are memories your body holds onto of where you maintained a weight in the past. For example, if you once spent a few years around 180 pounds, then your
  body retains a memory of this weight and will create a setpoint at this weight. It’s theorized that when you are losing weight and hit one of these metabolic setpoints, your weight loss may plateau or even stall at the setpoint in an attempt to maintain this weight again. But there is no concrete evidence to support this theory. So if there is any truth to it, you might use this info to prepare in advance for these points and up your diet regime at these setpoints to prevent a stall from happening.

Why Are YOU Hitting A Plateau???

1. Overeating

• Too many calories for their activity level and end up with either an excess (resulting in weight gain) or they are just breaking even.
• Eat 6 to 8 Mini-Meals a day instead of 3 big meals.
• Mini-meals will help maintain a steady insulin level which promotes appetite control instead of cravings. Your body also doesn’t feel like you are starving it and thus your metabolism remains higher than it would if you skipped meals.

2. Too Many Refined Carbohydrates

• Spikes Blood Sugars
• Low in fiber

3. Not Eating Enough – Believe it or not, starving yourself is counterproductive to weight loss. By depriving your body of food you signal a very basic response which tells the body to conserve energy. This lowers your metabolism and increases your fat storage capacity. You will actually lose weight slower when your intake is insufficient.
4. Dehydration – Water is the key to good health. Water is essential to lypolysis (the breaking up of fat molecules for energy). If you don’t have an adequate water intake your body has a harder time burning fat. Most people do not drink enough water.  Divide your body weight in half and that number is the number of ounces you need to drink of water daily.
5. Too Little Exercise – Exercise is crucial to keeping your metabolism going. It also builds up muscles which in turn will burn more fat. Many studies have also proven that exercise and light weight resistance training increases insulin sensitivity and thyroid hormone production. Both these will result in a healthier metabolism and increase your chances of long-term weight maintenance. Cross-training is a good way to keep your body happy. If you have been doing only one type of exercise, try adding some new twists like swimming, cycling or weight training.
6. Food Allergies or Candida Overgrowth – If you are sensitive to foods like Dairy, Wheat Gluten, Corn, Soy and Egg Whites then you may find it stalling your weight loss. Food sensitivities such as the common ones listed above can trigger water retention, bloating, allergies and a host of other unpleasant symptoms. Some people feel that these foods aggravate a condition known as a Candida Overgrowth. It is believed that a diet rich in high carbohydrate foods combined with years of occasional antibiotic usage have allowed yeast to build up in our digestive tracts leading to an overgrowth. Yeast product glucose as a by-product of carbohydrate metabolism.
7. Medications – Some medications are known to slow or prevent weight loss. Of these medications the most notorious ones are Hormones (such as The Pill and Estrogen supplementation such as HRT for menopause), Antidepressants (such as Paxil, Welbutrin, Zoloft and Celexa), Diuretics (water-pills for blood pressure control and over-the-counter brands as well), cholesterol-lowering medications (they prevent the liver from converting fat to glycogen), insulin and oral diabetic medications (but you shouldn’t stop taking these or any prescription medication without a doctor’s supervision).

Recommendations To Shake Your Plateau

1. REDUCING CALORIES 
2. STARVACTION…Don’t starve yourself. 
3. INCREASE PHYSICAL ACTIVITY 
4. INCREASE WATER INTAKE 
5. FOOD JOURNAL
6. DON’T GIVE UP 
7. ARE YOU EATING SIX SMALL MEALS OR SNACKS A DAY?
8. Take a multivitamin – CHECK YOUR MINERAL BALANCE 
9. YOU MAY BE DRINKING TOO MUCH COFFEE OR TEA 
10. IT MAY BE BECAUSE YOU ARE SMOKING 
11. HOW MUCH ARE YOU DRINKING?
12. IT MAY BE THE MEDICINES YOU ARE TAKING
13. TOO MUCH SALT MAY BE CAUSING RETENTION OF WATER

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