plateaus

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a plateau is a phase during weight-loss when you seem to maintain your weight even if your caloric intake/output haven't changed. your body is probably resisting weight loss because it's being pushed too far.

your metabolism could be slowing down because you're not eating enough, and variety is important to your body. you can affect your metabolism through eating habits :

  • eat more fruits and vegetables. they'll keep your digestive system moving with fewer calories.
  • drink lots of water, as you already should be doing.
  • if you're eating a few larger meals each day, try eating smaller bits of food more often.
  • changing your caloric intake does not always mean decreasing! if your metabolism has slowed down, it may need some more calories to speed up a bit. i'm not saying you should totally overload, but try increasing by 10%.

    usually when you use a new shampoo, your hair will be so soft and shiny you'll keep using the shampoo...but after a few weeks it doesn't do anything special. same with exercising; your body will get the best out of a workout when it's being challenged. so the first time you run a mile you may feel exhausted, your muscles might be sore and all of that...but if you keep running one mile each day for a week or two, your body will build more muscle, use those same muscles over and over while neglecting others, and won't be as challenged. you should change either the length of time or intensity of your workout.

  • i usually keep a longer workout hand-in-hand with low or medium intensity, and a shorter workout with high intensity. if you're going to run 10 miles, you don't have to sprint the whole time, but if you're going to run one mile, give it all you've got.
  • if you've been exercising for 20 minutes every day, try doing 20 minutes one day and then 40 minutes the next day, so you're getting a variety.
  • weight training increases metabolism significantly. muscle burns more calories during the day than fat, even if you're just sitting still. you don't have to become a body builder. a few minutes of push-ups and simple weight-lifting or calisthenic exercises will make a difference. don't put all of your trust in this, but i'm pretty sure i read that 10 minutes of weight lifting 3 times a week will increase muscle and metabolism within the first week. thats only 30 minutes out of the 10,080 minutes you have every week.

    effects won't occur immediately. patience and slower weight loss are good.


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