Health & Fitness Here's why you've hit a weight loss plateau

04:45  13 april  2018
04:45  13 april  2018 Source:   prima.co.uk

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Here are six reasons you ’ ve hit a weight loss plateau and the simple changes you should make to lose weight fast. You ’ ve hit the dreaded weight loss plateau . It’ s a bummer when your fat loss slows, but hitting a weight loss plateau is completely normal.

This means that to lose more weight , you need to increase activity or decrease the calories you eat. Using the same approach that worked initially may maintain your weight loss , but it won't lead to more weight loss . When you ' ve hit a plateau , you may have lost all of the weight you will

a pair of feet on a table © Provided by Hearst Communications, Inc Anyone who's ever been on a diet could tell you there's nothing more frustrating than seeing your initial weight loss taper off.

The good news? Those weight loss plateaus are not only completely normal but there are several steps you can take to help the numbers on the scale start moving again.

'While it's normal for weight loss to slow down after the initial stage weight loss, plateaus are very frustrating,' nutritionist and weight loss coach Pippa Campbell tells Prima.co.uk.

'Often people can be doing everything right and eating the right things but still hit a wall, and there are several factors I look at with new or existing clients who have seen their weight loss slow down.'

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Yet, you just hit a weight loss plateau . What do you do next? Here are the steps 2. Double check that you have hit a weight loss plateau . You have hit a weight loss plateau and your goal is further weight loss , why would I be telling you to take a break from dieting?

Here ' s why : To become overweight, your diet and activity level had to be out of balance. […] Moreover you could also check this article from my buddy Nate from IronandTweed: You ’ ve Hit a Weight Loss Plateau : Now What? […]

Here are five likely reasons why your weight loss may have stalled – and what you can do about it...

1. You're doing the wrong type of exercise

As we all know, healthy weight loss requires exercise, too. But, if you've been slogging it out at the gym hoping to burn calories through traditional cardio, then you could be sabotaging yourself.

'Cardio does not actually burn huge amounts of fat,' Pippa tells us. 'So, if you're doing long, steady runs, for example, it is time to think about changing your exercise.'

The best type of workout for weight loss? High Intensity Interval Training (HIIT), which involves alternating between high intensity activity and set rest periods.

'Not only do you burn more calories during a HIIT workout, but the effect of all that intense exertion kicks your body's repair cycle into hyperdrive,' Pippa says. 'That means you burn more fat and calories in the 24 hours after a HIIT workout than you do after, say, a steady-pace run.'

Freezing the 'hunger nerve' could help with weight loss, new study finds

  Freezing the 'hunger nerve' could help with weight loss, new study finds Researchers were able to freeze a nerve in the back that carries hunger signals to the brain, lowering patients' appetite and promoting weight loss.The “hunger nerve,” also called the posterior vagal trunk, signals your brain that you're hungry when your stomach is empty.

Ugh, the dreaded plateau ! We’ ve all been there. Whether we’re trying to lose weight , add muscle, or even develop a new skill, we hit that Why a Plateau Might Exist. To start, linear progress cannot continue indefinitely Still you are unable to break weight loss plateau , here is the secret to break.

Here are three possible reasons you ' ve hit a weight - loss plateau – and how to break through to reach your goal weight . Are You Getting Enough of This Nutrient? Should You Intervene to Stop Conflict? Why You Should Review Your Medicare Plan.

Oh, and did we mention that you can easily do HIIT at home without any fancy gym equipment? If you're intrigued, check our our expert guide to HIIT here for more information on how to get started.

a plate of food on a table © Provided by Hearst Communications, Inc 2. You're being too strict with your diet

Now this one is genuine music to our ears... If you've been following a healthy diet religiously for a while but have started to see your weight loss plateau, then it might be time to hit the reset button by having a good old-fashioned 'cheat' meal.

'If you are constantly calorie-restricting, your metabolism can slow down,' Pippa explains. 'I believe that you need to "shock" your system once a week with a treat meal to boost your metabolism.'

To be fair, numerous scientific studies have shown that having an occasional 'cheat' meal can help boost weight loss.

For example, a team from the University of Tasmania in Australia found that participants who took regular breaks from their diets actually lost more weight than those who stuck to a rigid regime, and ultimately gained less weight back once the study ended.

How Many Times a Day Should You Eat For Weight Loss? A Dietitian's Answer

  How Many Times a Day Should You Eat For Weight Loss? A Dietitian's Answer When it comes to eating for weight loss, there seems to be two schools of thought.Those in the three-meals-a-day camp argue that three meals are all you need to eat a day's worth of quality, well-balanced nutrition, while those who eat five meals a day claim it helps rev up your metabolism and lose weight.

Being aware of what you are putting into your body is pretty important for weight loss . If you aren’t writing it down, it can be hard to really know how much you ’ ve consumed. For other reasons why you stopped losing weight , go here . Have you hit a weight loss plateau ?

Here are 5 reasons why you ' ve hit a weight loss plateau . And what to do about it Most Popular. Getty GlobalStock. By Francesca Rice. 11 April 2018. Anyone who' s ever been on a diet could tell you there' s nothing more frustrating than seeing your initial weight loss taper off. The good news?

Like we said, best news ever. Anyone fancy spag bol tonight?

3. You're eating more than you realise

This may be a difficult to swallow, but it could be that you are inadvertently eating more than you should for weight loss.

'Many new clients that come to see me are eating far too much,' Pippa tell us. 'They can often be eating up to three times the amount a nutritionist would recommend for them.'

For this reason, it could be worth swatting up on healthy portion sizes to ensure you're not accidentally overdoing it. Check out our detailed guide here, which covers a whole range of foods, from snacks to condiments. For instance, did you realise that one serving of meat should be no larger than a deck of cards? Nope, us neither...

And taking the time to use a (free) calorie-counting app, such as MyFitnessPal, could also be useful if you want to ensure you're accurately sticking to your diet plan of choice.

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4. You're developed some sneaky bad habits

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Plateaus in weight loss are normal, but no one ever said they were fun. Relax. Remember that the reason you ’ ve hit a plateau is because of the weight - loss success you ’ ve had so far. New dieters don’t have plateaus ; those who’ve been successful do.

This is an excerpt from STUCK: Why You Hit a Weight Loss Plateau and What to Do When it Happens. To download the entire book please click or tap here . But you’re not. You ’ ve hit a weight loss plateau , and you can’t get past it no matter how hard you try.

Once you've been making an effort to eat healthily for a while, it's easy for some unhelpful habits to sneak back into your routine.

'I often find that clients have slipped back into old habits, which is why their weight loss has slowed down,' Pippa tells us. 'It could be that your meals are too rich in carbohydrates, without enough protein to keep you full, or that you're snacking more than you realise.'

For a full guide to the diet-destroying habits that could be undermining your weight loss, check out our expert guide here.

And, if you really can't get through the afternoon without snacking, that's not a problem: here are 10 of the best snacks for weight loss to try.

Here are 5 reasons why you've hit a weight loss plateau © GlobalStock / Getty Here are 5 reasons why you've hit a weight loss plateau 5. Your gut bacteria could be imbalanced

A lot has been said about the link between gut bacteria and weight loss in recent years. One study from 2017 showed that participants with higher levels of 'good' bacteria in their guts found it easier to shed weight than those who didn't.

Pippa agrees that a gut bacteria imbalance could be playing a part in your weight loss struggle.

'Scientists now know that the bacteria in our gut can have profound effects on weight and metabolism,' she says. 'Some bacteria actually extract more energy from food, leading to weight gain, while others trigger inflammation, leading to insulin resistance, independent of your calorie intake.'

Why counting calories won't guarantee weight loss

  Why counting calories won't guarantee weight loss It's about what you eat, not how much.And new scientific research has proven this point exactly, with its findings that counting calories alone certainly won't guarantee weight loss – or good health. The study, published in Obesity Reviews, saw 22 American scientists from different universities team together to research just how important the nutritional value of an item of food is – not simply its calorific value.

Here ’ s what you need to know: 1. With weight loss , eventually a good plateau must happen. 2. There are good plateaus and bad ones. Personally, I’ ve hit a weight - loss plateau that I’ ve been happy with for almost two decades.

It’ s easy to think you ’ ve hit a plateau when you don’t see additional weight loss on the scale, but that’ s not always truly the case. The scale is a poor marker of short-term progress because it doesn’t differentiate between changes in water, fat or muscle.

With that in mind, Pippa says it's crucial to try and heal any gut imbalances you may be harbouring. While it's tempting to pop a probiotic supplement, there are numerous other ways you can maintain your gut health, too.

'Try to eat whole, unprocessed, unrefined foods,' suggests Pippa. 'Cutting out sugar and refined carbs, while increasing gut-supporting fibre from vegetables and consuming plenty of good fats, such as omega-3 fatty acids, will all help.

'You should also aim to reduce the amount of inflammatory omega-6 fatty acids you eat (found in the likes of vegetable oil) and consider introducing fermented foods, such as sauerkraut, into your diet as well.'

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