Why has ceased to decline again as the weight and start losing weight

If kgs will not go away, it does not necessarily mean that there is no progress in losing weight.

The problem of the plateau there are many slimming: first, the weight decreases rapidly, and then stops.

There are two variants of weight stops when you continue to lose fat, but the weight does not change, and when the progress stops completely. We will understand the causes of these phenomena.

Why fat goes away, but the weight is not reduced

1. fluid retention

Long caloric restriction raisesHypercortisolemia is associated with severity of bone loss and depression in hypothalamic amenorrhea and anorexia nervosa. levels of cortisol - a stress hormone. He, among other things, keepsCushing, cortisol, and cardiovascular disease. fluid in the body.

Also, the liquid delay may cause excess sodiumOn the mechanism of the effects of potassium restriction on blood pressure and renal sodium retention.. Ministry of HealthMR 2.3.1.2432-08 norms physiological needs for energy and nutrients for different groups of the Russian population

How to understand that the fluid retained in the body:

1. Buy smart scalesWhich show the percentage of liquid in the body.
2. check symptomsWhat's to know about water retention?: Colorless skin, swelling of the face and limbs, stiffness of the joints.
3. Estimate the amount of salt in the diet food.

How to solve the problem:

1. Reduce the level of cortisol, arranging right Rephidim, temporarily increase the amount of useful high-carb meal.
2. Exclude products with a high sodium content.

2. Increase in muscle mass

If you do strength training, due to load increases muscle mass. As a result, the fat goes away, but the weight is not reduced.

As for the same volume of muscle is heavier than fat, weight may even increase. The composition of the body and appearance will change for the better.

How to understand that this is the case:

1. Buy smart scales that determine the percentage of body fat and muscle mass.
2. Measure and compare the waist and hips. Fat is easier, but voluminous, so if the body composition will change, change, and dimensions.

If within 10 days did not change either the weight or volume, come this plateau.

Why fat is no longer leave

There is a simple explanation for this effect: missing a calorie deficit. In other words, you consume more, or as much as spend.

The body wants to get rid of the deficit, and to equalize the intake and expenditure of calories. If you do not provide enough power for this, the body cope on their own.

After a few days of dieting slowsMetabolic response to short-term 4-day energy restriction in a controlled study metabolism, and you spend less calories on physical activity.

You consume the same number of calories, how much and to stop the weight, but the body consumes much of their economical. Because of this calorie deficit disappears, and with it and progress.

In addition, in the first two months of the diet increasesEffect of calorie restriction on subjective ratings of appetite appetite. If you do not count calories, there is great risk to eat more without realizing it.

especially wantIs it fun or exercise? The framing of physical activity biases subsequent snacking delicious after a workout, if it is not too intense and enjoyable. The body needs calories, and you think: "I just did a good job, why not afford something nice?" At the same time, a chocolate bar after a half-hour jog fully make up for lost energy.

If you picks and eat something nutritious, the body immediately assimilate everything and translated into fat stores. cells craveVery low calorie diet makes adipocytes "scream" glucose and fatty acids to make up for the loss. Therefore unreasoned chitmily can rob you of the results for the whole week.

How to overcome the plateau

1. count calories

This is boring and time consuming, but without counting difficult to overcome the plateau. Own feelings do not give us accurate information, especially when the body is trying to conserve energy. Calculate your calories and subtractSafety of two-year caloric restriction in non-obese healthy individuals 25% of it - it is effective for weight loss and is safe for health.

2. change diet

If you can not or do not want to count calories, review your diet: eliminate sweet and flour, add more squirrel. It helps controlThe role of protein in weight loss and maintenance appetite and saveNormal Protein Intake Is Required for Body Weight Loss and Weight Maintenance, and Elevated Protein Intake for Additional Preservation of Resting Energy Expenditure and Fat Free Mass muscle mass.

3. Increase physical activity

Michael Matthews (Mike Matthews), trainer and author of books about weight loss and muscle building, advisesStopped Losing Weight? Here's Why (and How to Fix It) 4-5 hours of weight training and 1.5-2 hours of high-intensity aerobic activity a week. For example, it may be 60 minutes strength training and 30 minutes of high cardio four times a week.

If you are absolutely sure that there is a calorie deficit, but the weight and the volume does not decrease more than 10 days, the reasons may not be dependent on activity and diet. For example, you may have a problemThyroid Function and Obesity thyroid or permanent stresses. Consult a doctor - a specialist will evaluate the symptoms and prescribe tests if necessary.