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Why does the weight stand still and what to do
The process of losing weight takes a long time. At first, kilograms go away easily, but sooner or later a moment comes when the same figure freezes on the scales, despite diet and training. This phenomenon is called the “plateau effect”, and in order to overcome it, you will have to reconsider the approach to nutrition.
The weight stands still – this is the “plateau effect”
Why weight is worth it: reasons
To fix the problem, you need to know why it occurred. This is how weight stagnation can be triggered.
Calorie counting is not correct. It happens that a woman calculates her daily calorie intake and is sure that she fits into the norm necessary for losing weight. But she completely forgets about the nuts, dried fruits or quick snacks intercepted during the day. It is these unaccounted for calories that keep the weight at the same level.
Not drinking enough water. Water interrupts light hunger, removes toxins from the body, stimulates metabolism.
There are many overly salty foods in the diet. Salt retains water and the number on the scale does not decrease.
Too strict diet. To maintain the metabolic process at the proper level, the body needs to consume a certain amount of calories daily. If he gets less than this “living wage”, the metabolism slows down. The body tries to resist stress.
But the plateau effect does not always indicate that some mistake was made when losing weight. Perhaps adipose tissue is being replaced by muscle. Muscles weigh more fat, in which case the weight will stand, but the volume will decrease.
The weight stands still – this is the “plateau effect”
What to do if the weight stands still
Those who are impatient to see a new, joyful figure on the scales as soon as possible can resort to the following methods.
Drink more water to speed up metabolism and remove toxins.
Keep a food diary to ensure that you are not going to exceed your daily calorie intake.
Do cardio workouts. Cycling, swimming and jogging all help burn fat.
Review your diet. It is possible that it is too scarce and you need to add protein and fats to it so that the body does not consider it necessary to make reserves.
Sometimes it helps to arrange a small artificial shake-up for the body. One day, exceed the rate of calories eaten, and then return to the usual regime again.
All of these methods are easy to perform, but quite capable of helping the weight get off the ground. With a competent approach to losing weight, weight, even after a short stagnation, will steadily decrease.
The weight stands still – this is the “plateau effect”
According to research by scientists at the University of Cambridge, in many ways, our predisposition to overweight depends on the genes inherited from their parents. So, a person has certain genes that affect weight. If there is a defect in these very genes, then its owner is prone to overweight. According to scientists, these special genes affect appetite, predisposition to certain foods, and it depends on them whether the body is able to evenly distribute fat.
“You shouldn’t weigh yourself every day and keep track of every gram, because the weight can suddenly go away in two days, or it can freeze for two weeks and not move at all,” Anastasia Sozonik is sure. – That is why I started by saying that you shouldn’t weigh yourself every day. You will not see the dynamics that you are counting on. This affects the psyche and the brain, and this is fraught with a breakdown.
In addition, in some situations, weight can be added, and not rapidly burned out. This is absolutely normal, because our body is 80% water, and only this part can affect such sharp jumps in weight. Plus, with prolonged weight loss, a plateau effect is possible – when the weight rises and does not shift at all for a long time. In order to get rid of this effect, you need to shake your body and make changes in your diet or change your training plan. Such a shake-up will help to return to the path of losing weight and get out of the period of stagnation. Speaking of training, we note that balance is especially important here: if you started with strength training with dumbbells and weights, then change the training plan to cardio loads (or vice versa). That is, the body needs to be brought into stress, because every time you start doing the same exercises day after day, there are the same dishes, the body gets used to this regime and stops getting rid of unnecessary kilograms.
Instead of weighing, be sure to take measurements, because this way you will be able to track real changes in your parameters, without relying on constant fluctuations in weight.