Weight loss is a difficult task, and it can become frustrating when you reach a weight loss plateau. Sometimes after dieting successfully for a period of time, your body may become accustomed to your diet or you may run into another problem that causes a weight loss plateau. The reasons for weight loss plateaus vary, but many can be relatively easy to overcome. Consult a doctor before altering your exercise or diet routine.
Loss of Muscle Mass
Although an ideal weight loss program would result in the loss of fat mass only, you may also lose muscle mass when you diet. The loss of muscle tissue may cause a weight loss plateau, as muscle burns more calories than fat mass. When you lose muscle, your metabolism slows down as a result. You can preserve or gain lean muscle by lifting weights.
Depletion of Water Weight
You may experience a weight loss plateau because the weight you were initially losing was water weight. During a caloric deficit, your body burns stored glycogen for energy. The burning of glycogen results in the release of water held by the glycogen, which causes your weight to decrease. Once you are no longer holding significant amounts of water, your weight loss may stall.
Inadequate Activity
Weight loss plateaus can occur when you don't perform enough exercise to continue your weight loss. When you are on a reduced-calorie diet for a long time, your energy levels may go down, resulting in less intense workouts and fewer calories burned. If this is your problem, you my want to find an exercise with a higher caloric expenditure. Fitness website Nutristrategy notes that vigorous cycling, at 704 calories per hour, and swimming the butterfly, at 774 calories per hour, are among the exercises with the highest rate of caloric burn.
Excess Calorie Consumption
After dieting for a period of time, you may grow tired of eating low-calorie foods and crave your favorite foods. In addition, you may be failing to account for all of the calories you consume, such as those in sauces, condiments or in beverages. Try to count calories carefully and find new low-calorie recipes to try. You may also want to eat foods high in fiber; fiber is filling, which my help you reduce your calorie intake.
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