Attempts to do my figure I had a lot. And sometimes it worked. I enthusiastically practiced physical exercise, made a diet (and even followed it), every day I was on the scales and kept a schedule of weight changes …
Until one day I did not see the same number on them day after day.
Then I did the exercises even more, the diet – more strictly, but, not seeing the changes, I lost the mood and stopped all attempts.
Only after a lot of time, I learned that such a phenomenon is called a plateau effect and is quite natural. Naturally, I wanted to know in more detail what it is and how to deal with it.
What is a plateau effect?
It turns out that stagnation in weight loss occurs due to slower metabolism. This can happen both in the first week of slimming hostilities, and in a couple of months – in general, whoever.
Before stabilizing weight, our body warns us that it needs more energy: we feel hungry, weak, and sometimes even cold at quite comfortable ambient temperatures.
If suddenly we began to feel something like that, it’s time to ring the bells. Because otherwise, the body will start to engage in samoing, processing not only fat cells for energy, but also all available, for example, muscle tissue.
The most annoying thing is that this inhibition of metabolic processes will be with us for a long time after the diet is over – that is why the dropped kilograms return. And the next time the body, having passed the baptism of fire, in an even more short time will slow down the metabolism, and will keep it in such a state longer.
How to avoid weight stabilization
So how do you still lose weight so as not to fall for the bait of the body? Reasonable. And thoughtfully.
First, deal with caloric intake. It is impossible to cut the amount of energy received through food sharply and mercilessly – it is better to do it gradually and keep within the recommended norm. Surprisingly, if you follow this rule, the metabolism may even accelerate!
Secondly, it is impossible to completely exclude carbohydrates from the diet, as it is often loved by those who need to lose weight yesterday. Not finding carbohydrates, the body will start screaming a guard and will turn on the economy mode. Even if the rest will be in unlimited quantities.
Thirdly, it is necessary to replenish amino acids, minerals, vitamins and other necessary substances. Without them, the body will go back to a lower power consumption mode.
Fourth, excessive exercise. It turns out that doing a lot is bad too.
I don’t know about you, but I’ll run away to review my set of exercises and nutrition in order to avoid this effect in time.