It is not uncommon to diet and exercise without seeing weight loss results, but it’s frustrating. Weight loss plateaus occur for many reasons related to lifestyle, diet and exercise habits and metabolism. These plateaus can be overcome by understanding how diet and exercise routines affect the body’s metabolism and make some small adjustments to continue dropping pounds
Weight loss is stalled when the body reaches a balance between caloric intake and energy expenditure. The body adapts to exercise and calorie reduction as follows dieting and metabolism adjusts itself accordingly by slowing down. To continue losing weight, it is necessary to maintain a high metabolism.
Metabolism is a key factor in weight loss. The higher the body’s metabolism, the faster it converts calories into energy. Some factors affecting the metabolism, such as age and genetics, is ingrained, but metabolic rate is also affected by diet, exercise and lifestyle.
There are many lifestyle factors that can cause your metabolism to slow down, making it difficult to lose weight. A common habit prevent weight loss is consuming too few calories to keep your body energy. This not only causes the metabolism to slow down, but also alerts the body to store excess fat. Other factors contributing to a sluggish metabolic rate and may inhibit weight loss is psychological problems, such as stress and lack of sleep. Stress releases cortisol, which slows metabolism, and facilitates weight gain in the abdominal area. According to Women’s Fitness, causes sleep deprivation to metabolic changes and imposes stress on the body, also trigger the release of cortisol.
Prevention / Solution
Practicing healthy diet and fitness habits to keep metabolism high will help you achieve weight loss and maintain a healthy weight.
The body adapts to exercise, so it is necessary to consistently vary exercise routines and increase the intensity of your workout to keep your muscles challenged. Strength training is an aspect of training that many people forget when they want to lose weight. Lifting weights builds muscle, which burns more calories than fat, and keeps the body’s metabolism high for hours after exercise. On the back it is also important to let your body rest between workouts to avoid overexerting muscles. Although this sounds counterproductive, wear exercise the muscle fibers and makes them weaker. Taking a day or two between train a particular muscle group gives it time to recover and repair.
Consistent training goes hand in hand with a healthy diet. Many people have trouble losing weight because they do not monitor their calorie intake and consume too few or too many calories. The body needs a deficit of 3,500 calories to lose one kilogram of fat. A healthy weight loss of one to two pounds per week can be achieved by cutting out 500 calories per day and consistent exercise. Keeping a daily food journal is a good way to keep track of calorie consumption.
People who already are in a healthy weight range have more trouble losing weight because their bodies do not have excess body fat to shed. Body mass index is a calculation of a healthy body fat percentage based on weight and height. It is important to factor BMI in weight loss plans for healthy results.