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Truly Huge Fitness Tips
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Fitness Tips For 7/6/2006
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Weight Loss Plateaus and Pitfalls
By ACE
It's kind of like running into a wall - that feeling you get when,
after a few months on a weight-loss program, you suddenly stop seeing
results. This is called hitting a plateau and it is not uncommon. In
fact, unless you continually update your program to reflect the
changes your body has already experienced, you can almost be
guaranteed to plateau at some point along your journey toward
reaching your goal weight.
Weight-loss Woes
The first thing you should do upon hitting a plateau is try to determine
the cause. Could you be eating more calories than you think? Research
shows that most people underreport the number of calories they eat - it's
not that they're lying, they just don't know how to make an accurate
assessment of how much they're eating. And even if you're eating less
calories than before you lost the weight, you could be eating just
enough to maintain your current weight at your current activity level. It
is important to keep in mind that as you lose weight, your metabolism
slows down because there is less of you to fuel, both at rest and during
activity. So, while a diet of 1,800 calories per day helped you lose a
certain amount of weight, if you've now hit a plateau, it could be that
1,800 calories is the exact amount you need to stay at your current
weight.
Exercise Your Options
This leaves you with two options: Lower your caloric intake further or
increase the amount of time you spend being physically active. The
first option is less desirable because you may not be able to get
sufficient nutrients from a diet that is very low in calories, and it is
difficult to stick to it for very long. It is much better to moderately
reduce calories to a level that you can sustain when you reach
your goal weight. The same is true for exercise. Trying to
exercise for several hours per day to burn more calories is a
good way to set yourself up for failure. Not only does this type
of regimen require an enormous time commitment, it is hard on the
body, making you more susceptible to injury and overuse syndromes.
To help balance the intake with the expenditure, a good rule of thumb
is to multiply your goal weight by 10 calories per pound, and add more
calories according to how active you are. Again, be realistic. Don't
attempt too much in an effort to burn more calories. Instead, aim for 30
minutes of moderate activity most of the days of the week and, as you
become more fit, gradually increase the intensity and duration of your
exercise sessions. Choose activities that you find enjoyable, whether
that be in-line skating, step classes or even mall walking. By
shaking things up a bit and varying your program by introducing
some new elements, you'll likely find yourself off the plateau and
back on the road to progress in no time.
