I stopped losing weight - what to do?Panicking is not exactly necessary.This plateau effect , faced by almost all dieters, and has long been known how to overcome it.
plateau effect occurs regardless of what type of diet you choose and how physical activity helps the process of losing weight.Freed rapidly from extra kilos, your weight rose due to slow down the metabolism of the body and logical saving energy."The emergence of a plateau effect occurs at the time of the achievement of equality between the amount of calories consumed and the amount of their expenses."
The more weight you carry on yourself, the more energy you need.When sit on the diet, the body needs to break down the accumulated fat to provide the usual weight category.
human body intelligently distribute every useful resource.Therefore, weight loss and reduction of energy it will not only spend less calories, but even save!The natural instinct of self-preservation dictates that came the "famine", and need to take care of oneself.In
way to overcome a plateau effect
Before power plan changes and increased physical activity, rate your behavior today.
Sometimes, experience the joy of the rapid weight loss diet for the first week, we begin to relax a bit - more than the allowable amount of calories per day, skive in training.If this is your case - the return to strict rules of diet.But if you are diligent losing weight, follow the tips below.
1. It is possible to reduce the caloric content of a daily diet, but no more than 200 kcal .Fall below 1200 calories a day is harmful and does not make sense.
2. Increase physical activity - while exercising, the weight of sports equipment.It often helps to change the fitness programs.Include in your schedule classes breathing exercises (Bodyflex, oksisayz, etc.), all these exercises you can do at home.Half-hour cardio also help restore the weight loss, the main condition - every day.
3. Early overcoming the plateau effect provides water .Eight glasses a day may be enough.Water should be taken separately from the main meal.Along the way, try to minimize the use of salt - it holds excess fluid.
4. When you start a low calorie diet «boot» days - they help the body remember the fast pace of metabolism.The allowable number of days - three times a week.During the day, "download" does not change the dietary menu, but increase the amount of servings (within reason).
5. regular meals throughout the day helps to restore metabolism.Eat five or six times a day, but Eat per day only the amount that is prescribed diet.
6. enough sleep. Many noticed that during the diet is difficult to sleep because of hunger.But we must understand that from such a stressful situation, a good result can be expected.Think of vitamins and minerals, herbal teas - they strengthen and soothe the body is starving.
7. Your weight loss will continue unless menu contains products: low-fat yogurt and yogurt, oatmeal, eggs, chicken or turkey, greens, broccoli, grapefruit, green tea.
On the basis of the above products is even a special diet .If it's on the menu and set calorie foods do not run counter to the current diet, be sure to use it.
For half an hour before breakfast, drink one or two glasses of water.For breakfast you can eat porridge or a boiled egg, drink green tea.For lunch - apple and water.
Half an hour before lunch - one or two glasses of water.At lunch - light vegetable salad, soup, natural juice.Snack must confine grapefruit and water.
Before dinner - one or two glasses of water.At dinner - vegetables and lean meat or fish.In the evening - a glass of kefir.
Attention! If your diet is assigned to a specialist because of the presence of any disease or you are aware of its chronic problems, to deal with the effect of the plateau can be only after consultation with a nutritionist.