Having you been trying like me to get past a barrier during your weight loss workout plan and suddenly realize I have hit a weight loss plateau. Well it got me thinking to what actually causes you to plateau and if there are any methods to push past it or is it just a temporary phenomenon. This is the phase that gets a lot of people discouraged and the biggest question we ask ourselves is, “Is it going to drop again or should I carry on with what I’m doing?” So is it a sign that your body has reached equilibrium with your current energy out ratio? Do you need to eat even less or exercise even more? The funny this is, this the time when you will start to get demotivated because you’re not seeing any results.
According to David L Katz from the Yale University School of medicine, these weight loss plateaus are predictable and can be explained. The energy that’s required to keep your heart running and pumping and all the other vital parts of your body functioning while you’re still at rest is called the Basal Metabolic Rate (BMR). This account for about 70% of the calories that you burn and depend, on your body mass most of the time. When you’re going through your weight loss workout plan, your body mass and your BMR goes down.
If for example, you would weigh around 162 pounds, eat about 1,900 calories in a day. So in order to lose a pound a week, you have to reduce about 500 and 600 calories per day. So that means you will have to consume just about 1,400 calories and you would lose weight and you would see results. But suddenly, after about week six you will notice that the scale would remain constant at the weight you were and refuses to budge. This because as you lost weight, your BMR has also declined (say, from 0.95 to 0.75 calories per minute), and previously where your body would burn 1,368 calories per day, now it would use only 1,080 calories. At this weight, there are also less of you to move around, so you end up burning a lot less calories working out and would waste lesser calories as heat. All in all, now your daily calorie reduction is now quite close to what you're taking in. This means you have now hit a new—and very annoying—equilibrium.
Now that you know what a plateau is, here are a few things you can do to go past it. The first is don’t give up and keep going on. Even though you might feel stuck because you can’t see any measurable results just hang in there. You might experience short term frustration on the scales but it means there is long term gain on your waist. If your motivation is dropping down maybe it’s time that you re-write down all the reasons you wanted to lose weight when you started and it’s a good time to ask for support from your family and friends.
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