You lose weight, the weight drops quickly, then it stops and it does not budge, you’ve got the so-called plateau effect, weight stabilization is normal behavior of the body during every healthy slimming diet, unfortunately many people have a sudden lack of progress in weight loss causing frustration and ending resignation from the diet How to overcome the plateau effect and prevent the yo-yo effect? Here are some tips on how to persevere on the diet.
The plateau effect is based on a temporary stabilization of the weight after intense weight loss. Despite strict diet and exercise, the weight does not budge and stays on the same level for several weeks. Many of them resign from struggling for a slim figure and return to their old eating habits, which is followed by a sharp yo-yo effect, which results in a quick return to their original weight, and often an even bigger mass.
Plateau effect – what is it?
The plateau effect appears more or less after three weeks of diet and lasts from one to three weeks.This is the normal reaction of the body to a sudden change in nutrition.The amount of calories, metabolic rate and hormone metabolism is changing. Organism changed to a new mode of work , I need a short break to tune the metabolism, some symptoms may appear related to the slowing down of metabolism like a feeling of coldness, chills, fatigue, drowsiness, muscle pain.
Weight stabilization is the result of a large loss of water from the body cells in the initial phase of the diet.The body then derives energy from the burning of glycogen in the muscles and liver.As every gram of glycogen binds 3-4 grams of water, along with its burning there is a significant loss of water from It is the loss of water that is the cause of rapid weight loss (that’s why it’s so important to refill fluids during a diet.) After a few weeks, however, this process stops and the weight is stabilized at a certain level.This is a sign that the body has completed the transition period and adjusts the metabolism to new conditions After this time of relative stagnation, the body is ready to fight the overweight again, but it depends on us whether we take up the challenge.
How to survive the plateau phase?
The plateau effect can not be avoided. The stabilization stage of the weight should simply be patiently waited. To avoid straying from the designated path and again not gain weight, follow the rules below.
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Plateau effect – do not snack
The sudden lack of visible progress in weight loss, unfortunately, supports the return to poor eating habits. Eating up unlawful snacks and a general letting go during the plateau phase is the simplest way to the yo-yo effect. The excess of unburned calories will instantly be converted into fat. he has advice, you have to be patient and continue with your plan of nutrition, your perseverance will pay off soon – the plateau phase will pass and you will start from the lower level in the second stage of slimming.
Plateau effect – extend training
Aerobic exercises should be a supplement to any diet. Do cardio training on fitness equipment (stationary bike, treadmill, elliptical cross trainer, rowing ergometer) at least four times a week.Training should last from 40 to 60 minutes and be performed with varying pace, alternately in the area of 65-75% of the maximum heart rate and 76-80% of maximum heart rate If you have been exercising aerobic training regularly from the beginning of the diet, continue it during the plateau phase, it may not produce the expected results during this period, but will keep your body ready for intensive combustion Calories. Extend moderate cardio sessions (performed in the 65-75% zone of maximum heart rate) for another hour and combine them with strength exercises.
Plateau effect – drink water
The plateau phase is a good time to replenish the body’s water reserves, drink 1.5-2 liters of mineral water each day, and you can also help with green tea.
Plateau effect – eat smaller portions more often
If you have eaten three large meals a day, break them into five smaller ones, but do not exceed your daily calories. Do not give up meals or limit calories – the plateau phase is just an apparent stagnation of the body, it still needs fuel to Regular digestion slows metabolism to such an extent that later even a small meal will cause weight gain.
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