The effect of the plateau when losing weight: when manifested and how to overcome

Virtually every losing weight has to face such a problem, when the body weight ceases to decrease. Despite the increased training and dietary constraints, the figure on the scales treacherously remains unchanged. This condition is called a diet plateau. In this article we will try to understand why it appears and how it can be overcome.

What is the effect of the plateau?

The process of losing weight does not always go evenly. The greatest visible results can be achieved in the first 2-3 weeks of diet or exercise. Why is this happening? The thing is that at first our body loses excess fluid by reducing the consumption of sugar and salt. After it goes the so-called fresh fat, which has not yet had time to "firmly" fix on the body. Therefore, it is so easy to part with it.

After that, losing weight becomes much more difficult. Practically always there comes such period when the body weight "freezes", and volumes do not decrease any more. This condition is due to the addiction of the organism to new restrictions. It gradually adapts to a changed diet, intense exercise. Man continues to actively engage in, exhausts himself with hunger, but all efforts are futile. This is the effect of the dietary plateau.

According to many experts, it is not worth it. The organism perceives it as a kind of stop, when the weight is fixed and does not change anymore. During the conditional hibernation, the body gets used to new forms. This is not only a normal, but also an effective method of combating excess kilograms.

How long does the plateau effect last? It is impossible to answer this question unequivocally. In some, the stagnation period can last for several days, while for others it will take about five weeks. Of course, anyone can lose motivation, stop transforming his figure. Therefore, it is important to know how best to survive this time. However, you first need to understand all the reasons for its occurrence.

Why weight can "get up"?

The main cause of the appearance of the plateau effect is the slowing of metabolism. The lack of positive dynamics in the reduction of body weight is often observed against the background of a reduction in the caloric content of the diet, a monotonous menu. The body stops receiving the usual food and begins to give alarm signals to the brain. As a result, after several weeks of increased weight loss, the body weight stops at one level.

Another cause of the plateau effect is considered to be hormonal disorders, which are especially often diagnosed in full-grown women. If within two weeks you can not lose weight, you need to consult an endocrinologist. After revealing the pathology and course of treatment, you can go back to training.

It is also necessary to analyze the nutrition of a slimming person before the onset of its transformation. Very often the diet of such people consists mainly of products that contain transgenic and vegetable fats. These include cheap sweets, sausages, cakes and cakes. The use of such products daily and in unlimited quantities can lead to a violation of lipid metabolism. This is another reason why the plateau effect appears when losing weight.

Dieticians recommend to work out their body in a complex way. This means that only dietary restrictions are not enough. It is necessary to completely revise your diet, if necessary, reduce calories and spend more time on sports. Only intense exercise, along with a healthy diet can really help to lose weight.

Resuming weight loss

In fact, the effect of the plateau when losing weight is sometimes necessary. After all, it helps in some measure to fix the results. The longer it is possible to keep weight at one level, the more difficult it is to subsequently gain new kilograms. The main thing is not to throw sports and proper nutrition, not to fall into depression.

Of course, every person needs a push to continue the process of losing weight. However, it should not be sharp and excessively rigid. Usually minor adjustments are required. To overcome the plateau, you can use several strategies, but we will only focus on four.

Unloading days

The essence of this technique is to preserve the diet, which was chosen initially. Do not cut his caloric content or change foods. Just one of the days off can be done unloading. To quickly eliminate the effect of the plateau, nutritionists recommend choosing not only fruit or vegetable, but also protein days.

If the diet consists mainly of apples, cucumbers and fresh greens, unloading should be done on chicken or fish. At the same time, eating less than 600 kcal and intensively training at such a time is strictly prohibited. The body should feel a light rest.

In addition to the above tips, you can slightly change the physical load, but do not stop to engage. For example, to transfer from morning to evening an easy exercise with cardio exercises.

Changing the style of training

This strategy implies the preservation of the usual diet, but on condition that it is a healthy diet. Cardinal changes affect only the style of training. For example, instead of the usual strength exercises, you can try more intensive sessions using tobacco-timer. Their essence is that several exercises are suggested, and after each one a small rest is given. Such a circular training allows you to burn a maximum of calories.

Bath treatments

A week of a qualified athlete can not do without visiting a sauna or a sauna. If you have worked the effect of a plateau when losing weight, do not deny yourself such a pleasant pastime.

Experts recommend visiting the sauna every day, when there is a strength training session. Thermal procedures promote the acceleration of metabolism, allow increasing the body's need for oxygen and nutrients. As a result, a person quickly gets rid of excess kilograms. However, there is one unspoken rule. On the day of visiting the sauna or sauna it is important to limit the consumption of salty and fatty foods. In this case, the effect of the procedures will be more pronounced.

The method "by contradiction"

To all weight loss dieticians are strongly recommended to keep a diary of nutrition. On it you can at any time analyze the caloric content of the diet. Also, the nutrition diary sometimes answers the question of how to overcome weight stagnation. If the effect of the plateau is due to a strict diet, you need to review the diet and intensity of sports.

First of all, you need to switch from weight loss exercises to strength and endurance exercises. It is recommended to carry out movements with such weights that allow you to do 8-10 repetitions of three circles. In a day free from weight training, you can practice interval classes. As for caloric intake, it should be increased gradually. Normally, an increase in the day should be 100-200 kcal.

Summary results

Having determined the reasons for the effect of the plateau and taking the necessary steps, you can defeat the problem. If the recommendations listed in the article prove to be ineffective, you should seek the help of a qualified dietitian. You may have to undergo a full medical examination. Often causes of stagnation of weight are hidden in various diseases. The main thing is not to stop at the achieved results.