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Break Through the Weight Loss Plateau

You’ve been good. You have been maintaining a healthy diet, and have been exercising regularly. And to your delight, the pounds came off. Suddenly, your bathroom scale is repeating the same numbers, or worse. The weight loss has stopped. You have hit the dreaded weight loss plateau.

Not to worry. Many have been here before. You can break through it. All you need to do is go back to the things that worked. Here are some questions to get you back on track and break through your weight loss plateau.

Are you getting enough sleep?

Is your job, stress, or schedule keeping you up at night? Lack of sleep may be the reason you hit the weight loss plateau. Your body weight is regulated by hormones which are released mostly while you sleep. With a lower amount of these hormones, your body tends to favor fat storage. Additionally, inadequate sleep makes you more lethargic during the day, burning fewer calories, encouraging additional fat storage. Most people need eight hours of uninterrupted sleep each night.

Are you drinking enough water?

Are you drinking more diet soda then pure water? A weight loss plateau can be caused by not consuming enough water each day. Water is a crucial part in the metabolism of fat cells. Your body is over 70% water. Water plays a vital role in many of its processes. Water is so important, that your body will hold on to it as long as possible if it is not sure more water is available. Providing your body with a constant supply of water will not only help flush out the byproducts of an active metabolism, but will encourage you body to release its stores. A gallon a day is a good guideline. Remember, a cold glass of water will help suppress your appetite.

Have you been skipping meals?

Are you missing a meal or two due to a busy schedule? Another key to weight loss is not to let your body get hungry. If your body is constantly hungry, it fights back by increasing its storage of fat. An increase in the creation of fat cells will definitely lead to a weight loss plateau, and beyond. You need to get back to five or six small, healthy meals per day.

Are you eating late-night carbohydrates?

Are you feeling the need to munch a little comfort food at the end of your day when things finally quiet down? Late-night carbohydrates can lead to a weight loss plateau. In the evening, your body starts to prepare for sleep. This begins hours before you turn off the lights. Part of this process is the slowing down of your metabolism to slip into conservation mode to get you through an expected eight hours of fasting. This is when you absolutely do not want to provide extra carbohydrates, which your body can most easily convert into fat cells. Protein is a much better choice after dark.

Have you reduced your fruit and vegetable consumption?

Are there still as many fruits and vegetables in your diet as there was when you were loosing weight? If you are replacing your fruits and vegetables with vitamins and MRP’s, you are missing an opportunity. Fruits and vegetables are not only an important source of natural vitamins and minerals, they are calorie cheap. As important as the natural vitamins and minerals is the natural fiber. Fruits and vegetables are rich in fiber. Not only is fiber important for a healthy body, it will help you lose weight. Eat your fruits and vegetables to get off that weight loss plateau.

Have you reduced your activity level?

Has the season interfered with your activity schedule? Are you still eating the same number of calories, but with a schedule that needs fewer calories? Reduced activity is often a reason for reaching a weight loss plateau. In this case you need to either increase your activity level, or reduce your calorie intake. In either case, you should recalculate your daily calorie needs.

Do you need fewer calories?

Perhaps your diet was wonderfully successful, putting you into a smaller body with lighter caloric needs. Are you still eating for your old body weight? Your body will reach a weight loss plateau when your calorie intake equals your calorie needs. You should recalculate your daily calorie needs.

Have you been unintentionally cheating?

We have all been caught by this. Sometimes it’s the little things that add up and get you. A few cookies here, an extra roll at dinner, maybe a Coke when you’re tired and the next thing you know, you have hit a weight loss plateau. It’s time to go back to one of the first things that helped you get started. Get out your trusty little notepad, and write down everything you eat for a week. The extra calories can’t hide now.

Remember, eating healthy, and living active is a lifetime commitment. The healthy habits that helped you lose the weight will be easy to pick up again. That’s how habits work. Look behind you in the mirror, that’s where your weight loss plateau is.

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