THE ARTICLE
During the first stages of a weight loss effort, we usually cut our kilojoule consumption and increase exercise. In doing so we create the kilojoule-deficit needed to lose weight, because we are consuming fewer kilojoules than we are expending. Initially, the body will access its fat stores for the energy it needs, creating weight loss and a feeling of success for the dieter.
However, the joy doesn’t usually last. Our bodies don’t like being out of balance, and they quickly adapt and change to restore equilibrium. In terms of dieting, this means adjusting to burning fewer kilojoules in order to protect fat reserves. At this point, we notice that despite maintaining our kilojoule restrictions and exercise plan, we stop losing weight as quickly. Here are some possible reasons you might hit a weight loss plateau:
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Your body needs a period of time to adjust to the restriction in kilojoules.
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You may be burning the same number of kilojoules (more or less) than you are consuming.
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You may have reduced your kilojoules excessively, resulting in a slowing of your metabolism in order to compensate. When this happens, you are also at great risk of losing muscle tissue instead of fat.
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When fat is metabolized, water is generated. A slowdown in weight loss may be related to water retention.
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Hormonal fluctuations can cause variability in weight loss.
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In women, fluctuations in weight can happen over the course of a menstrual cycle.
How can you get back on track?
Modifications of your eating habits and your exercise routine are critical to overcoming a weight loss plateau. Just starving yourself more is not the answer (see #3 above). You need to challenge your body in order to continue losing weight. You should also take an honest look at your lifestyle and any negative behaviours you may be experiencing that would contribute to your weight loss plateau.
One suggestion is to take tyrosine supplements, which will boost your dopamine levels. Dopamine is composed of the amino acid tyrosine and thyroid hormones, and it is known to affect pleasure, learning, creativity, alertness, and concentration. It also suppresses appetite and is useful to weight loss. It will take a few weeks to notice an effect, so don’t wait to begin taking supplements. Studies show that levels of dopamine normally decrease a few weeks into a weight loss program. Certain drugs used for depression such as Wellbutrin or Zyban also act on dopamine levels and have also been found to aid in weight loss. One study conducted at the Duke University in North Carolina showed that Wellbutrin aided not only with weight loss but with maintenance of weight loss over a period of two years. Participants in the study said they generally felt satisfied with smaller portions of food.
The fact that dopamine levels tend to decrease in dieters is one example of how your body fights against your efforts to lose weight and tries to restore its equilibrium. A supplement of 1000 mg of tyrosine in the mornings should get your metabolism moving again and give you the boost you need to resume losing weight.
Another good strategy is to change up your workout routine. Increase your metabolism and burn more kilojoules by doing more exercise. If you normally work out for 30 minutes a day, add 10 minutes. If you are already exercising for a long period of time or can’t increase the time, increase the intensity. Instead of working out at a steady intensity, change to interval training for the same total length of time. You will notice the difference.
Lifting weights is another excellent way to jump start a weight loss program. Muscle is far more metabolically active than fat and having more muscle will increase the rate at which you burn kilojoules all day long. If you already lift weights, boost your routine by increasing the amount of weight you are lifting. A session with a personal trainer can be an excellent way to safely make changes to your routine to get the results you are looking for.
Don’t forget to drink plenty of water. As your fat cells shrink, they will release toxins into your body that need to be cleaned out by our liver and kidneys. These toxins can interfere with our body’s ability to burn fat, and water is critical to our body’s ability to remove them from our system. Water also helps you feel full and can regulate your appetite. You should never wait until you feel thirsty to drink, because by the time we are thirsty we are already somewhat dehydrated.
Finally, don’t give up! Weight loss plateaus are perfectly normal and are to be expected. Stick to your resolve and shake things up a little with your eating and exercise routines. Before long, you’ll be back on track to reaching your weight loss goals.
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