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How to Beat the Dreaded Plateau

Date: Jul 16, 2013    By: Genesis Fitness

Congratulations, you have plataeued! Although plateauing may be annoying and discouraging, it is important to acknowledge that in order to plateau it means that you have lost weight. You are now on your way to a new and healthier you.
Now let’s discuss this frustrating issue and way that you may be able to overcome it.
The Genesis Your New Beginning 12 Week Challenge is designed to promote weight loss through exercise and a varied eating plan. All food groups are included in order to ensure you meet your daily requirements of both vitamins and minerals. This variation is also terrific for avoiding plateaus, as your body does not get used to one food in particular. However, with weight loss, plateau are inevitable and it is about what you do now that will influence your future success.
What is a plateau?
A plateau occurs when your weight loss ceases, despite maintaining healthy eating and regular exercise.
What causes a plateau?
The progression from preliminary weight loss to plateau follows a distinctive and predictable pattern. Initially, rapid weight loss is expected as calorie intake is reduced and the body acquires the necessary energy by releasing glycogen (carbohydrate stores). Glycogen retains water, so when glycogen is utilised for energy, it also releases water, resulting in dramatic weight loss.
A plateau occurs because your metabolism slows as you lose muscle. This means that you burn fewer calories than you did at your initial weight, doing the same activities. Your weight loss efforts have resulted in a new exercise/food equilibrium. To ensure continued weight loss you need to either increase your activity or reduce your calorie intake.
How can you beat the plateau?
Write it down
A few almonds here and a cappuccino there may not seem like a lot of food, but it all adds up. When you begin to get comfortable and you may loosen the reigns. Even though snacking should be enjoyed guilt-free, when you are trying to lose weight everything adds up.
For one week, write down everything that you eat or follow your nutrition plan perfectly. By making yourself accountable for every morsel that passes your lips, you are less likely to overindulge.
Load up your workout
Increase the amount of exercise you are doing by 15-30 minutes. You may also try changing the type of exercise. Lean body mass (LBM) determines the speed of your metabolism and the number of calories you burn. The more LBM you have, the faster your metabolism and the number of calories you burn. So put on your runners and pick up some weights! Perhaps try a pump class for a fun, social experience.

Incidential exercise
Remember, the more energy you expend, the greater the energy gap and the more weight you will lose. Think outside the gym, take the stairs, get off the bus a stop early or do some gardening.

Weight Loss is just one element of the Your New Beginning 12 week challenge. By reaching a plateau you have already begun to regain control of your health and eating. Be patient, stay committed and the weight will begin to fall off.

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