lundi 13 avril 2015
Weight loss plateau
Healthy food and exercise eats, but you stopped losing weight? This could mean that you have touched the dreaded "plateau weight loss".
Before you get too discouraged, you should know that it’s normal for weight loss to slow and even stall for a while. That is because your body has adapted to your current programme, and has learned to cope with the same energy demands while burning fewer calories. Perhaps it’s time to review your current programme and see if you need to shake things up a little. Here are 10 ways to deal with a weight loss plateau.Hang in there
If you’re burning more calories than you take in then sooner or later you will continue to lose weight. You may still be losing weight but it’s too small to register on the scales yet.
It’s not all about weight
You may have stopped losing weight but it’s only temporary. Think about all you’ve achieved – you’ve brought your weight under control, you’re eating healthier and feeling more energetic.
Calorie creep
One of the most common reasons for weight loss slowing is that your calorie intake can start to creep up again over time. Check your portion sizes haven’t increased and make sure your calorie counting is accurate.
Start exercising
Regular exercise is one of the best ways of shifting those extra stubborn pounds that diet alone can’t budge. Find something you enjoy and that you can fit into a routine.
Step it up
Your body adapts quickly to a new exercise programme and learns to produce the same effort while burning fewer calories. You may need to step it up.
Try something new
Try different activities to work other muscles. Not only will change keep you motivated, new exercises will force your body work harder than it’s used to.
Be strong
Muscles are very good at burning calories. Regular muscle-strengthening activities, including heavy gardening and weightlifting, will give your weight loss a boost.
Reboot your motivation
If your motivation is flagging, think back to the start of the programme and your reasons for losing weight. Also, ask friends and family for support.
Do you still need to lose weight?
Check your BMI to see if you’re a healthy weight. If so, it shows you’re already a different person even without further weight loss.
See your GP
Your GP can do tests to rule out any conditions that could be causing your weight loss plateau as well as discuss other weight loss advice.
Diet-friendly dinner party
Entertaining friends at home is a
great way to keep control of what’s
on the menu and avoid temptation.
Try this meal plan:
Starter – Mexican bean and
tomato soup (117kcal)
Main – Prawn jambalaya (323 kcal )
Dessert – Lemon and raspberry
trifle (188 kcal)
Grand total: 628kcal
See the Change4Life Meal Mixer
for these recipes and many more at
http://nhs.uk/c4lrecipefinder.
Cooking with oil
Oil is a calorie heavyweight, so
watch how much you use when
cooking. A tablespoon of vegetable
oil contains about 120kcal. Just a
few more tablespoons of oil - and
that includes healthier oils such as
olive oil - can add hundreds of calo -ries to your meal. Always measure
cooking oil rather than pouring it
from a container: this will help you
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