You started a diet and lost a nice amount of weight in the first few weeks, but after that your scale started to be more and more stubborn. After a while your progress stops and don’t know what to do. Sounds familiar? Don’t give up, because this is a normal process, that has logical explanations and easy fixes, with verified results.
1 At First, Your Body Drops A lot Of Water Weight
In the first week of diet, your enthusiasm is at maximum level because 4 kg dropped at once ! But more than half of that weight it’s water that your body holds in tissues. Don’t forget that we need to drop some fat also, and a rithm of over 1 kg of fat per week it’s not easy at all to achieve. It’s important to maintain that rithm because those fast kilos disappearing, have a way of coming back just as fast.
2. Your Metabolism Is Slowing If You Diet Without Exercise
Metabolism it’s your body engine, it’s officially in charge of your caloric burn, weight loss in other words. He’s easily slowed down though drastic diets, sedentarism and hunger followed by food excess.
Your body reacts immediately to a sudden change in diet, which, after a few weeks it gets used with the caloric restriction. For this reason, your weight loss process is slowing down, but you don’t need to panic and start making your hungry.
Metabolism can be accelerated through physical activity (athletes have the fastest matabolic rates) but also because of a diet rich in fresh quality protein, vegetables, which means lots of fiber, vitamins and minerals. Also poor in fats of animal origins and trans. The solution is simple: start moving !
3. You Started Making Yourself Hungry
The most frequent mistake when we stop losing weight it’s that of eating less and less. This doesn’t help you at all, in fact, it blocks your metabolism even more, forcing him to consume less and less calories and transform that in energy. Don’t be hard on yourself, it’s a common mistake made by the motivated ones, tryin to lose weight faster, but they end up getting exact the opposite.
If the daily caloric consumption drops way down under 1000 calories, your body automatically enters in “survival mode” slowing the metabolism down, and the weight loss process also stops.
4. You Don’t Respect Eating Schedule
It’s not enough to have a low caloric diet for weight loss. You need a strategic spreading of the calories and nutritive factors equally though the meals. Also the meals spread equally though the day, with about 3 hours apart.
In the first part of the day, meaning in the 8-12 interval, you should eat about 40% from the total calories from that day, lunch and snack should also have 40% from the calories. At the end, dinner should be the lowest in calories, with those 20% remaining.
5. You Don’t Hydrate Properly
Hydration it’s crucial for the weight loss process. Your body uses for food breaking in small particles, but also for it’s metabolization. Without enough water your body doesn’t run properly, it gets off the track and sends the brain wrong signals. In weight loss diets it’s recommended to drink as much water as you can, to help your body to metabolize toxins.
6. Snacking This And That Between Meals
Snacking like that between meals it’s the worst thing you can do for silhouette, and health over all. That is because stomach records calories and stores them wrong, without you knowing that. How many times did you hear the expression “I don’t eat anything all day, I eat so little and with all of that, I get fat, I don’t know why”. I reached the conclusion that these people are right, it’s true to eat so little and get fat !
How that happens? The explanation is simple. These people always snack on hypercaloric aliments, with low volume, which don’t represent meals. But they bring in your body lots of hidden calories, that your brain doesn’t see them as real food, because it’s not truly proper food ! I’m talkin here about snacks like pretzels, biscuit, candy, cookies. These are empty calories without nutrients, that only make you fat, doesn’t provide you body with anything good.
7. You Sleep Less Than 7 Hours Per Night
Lack of sleep has devastating consequences over your health, feeling good, but also over your appetite. Our body feels the need to compensate the lack of sleep with food, as a way to get his needed energy to run optimally. Hormones directly influenced by the lack of sleep it’s leptin, which gives you the hunger sensation. Lack of sleep drops the levels of leptin and increases the levels of ghrelin, and your body craves sweets and fats to give him the missing energy.
8. You Are Under The Influence Of Stress
Everybody knows already that stress makes you fat, because it make you eat more than you need. The way it works was discovered and explained like this: in tense moments, the stress hormone increases, cortisol, as a defense mechanism of the body. When this hormone goes rogue because of the stress, sweets and generally, fast food, seem to be the only consolation.
9. You Lost Your Motivation
Many people, after a few days of plateau in the weight loss department, they seem to get discouraged and abandon the diet. Or others take the other path and make food excess, start gaining weight, and slowly come back to their old way of life. The most important lesson from all of these is not to get in desperation mode. It’s called for a reason “war with the extra pounds”. Think about the weight loss process like a marathon, look at it like a long term plan, divided in weeks or months.