Breaking the Weight Loss Plateau

One of the most frustrating aspects of weight loss is reaching a weight loss plateau. Thankfully, breaking the weight loss plateau is a relatively simple task once you know what causes it. When we first undertake a weight loss goal we tend to lose a lot of weight initially then the amount slowly declines over a period of weeks or months until we reach the point where we stop losing weight altogether, and it’s not that we don’t need to lose more weight either. This is referred to as a weight loss plateau. You know you’re doing all the right things but you’re just not losing the weight. In the first week of your program you tend to lose the largest amount of weight. Much of the weight loss this first week is actually excess fluid and can constitute as much as 9 lb (4 kg) or more depending on your starting weight. Fluid loss can represent as much as 50% of total weight lost in the first week. There are several factors that contribute to a weight loss plateau including (but not limited to);

Insufficient Calories Consumed
Muscle Loss
Weight Loss
Lack Of Discipline
Physical Adaptation
Exercise Ability
Over Exercise
Enhanced Fitness Levels
Lets deal with these one at a time.Insufficient Calories Consumed The human body requires a MINIMUM of 1200 calories per day to function. If you consume less than that (on a crash diet for example), your body will interpret that as being in a famine and will reduce your metabolism (the bodies ability to burn calories) in order to protect itself and be able to survive for longer. This will stop it from burning fat stores. Solution: Maintain a reasonable calorie consumption. Use a BMR (Basal Metabolic Rate) calculator to determine how many calories your body requires per day to maintain itself. Once you have determined approximately how many calories your body requires to operate, reduce you calorie consumption to 500-700 calories less than that without going under 1200 calories. More than a 700 calorie deficit may lead to muscle loss which is the next cause of a weight loss plateau.Muscle Loss All bodily tissue requires energy to maintain itself, including fat. Muscle requires FIVE TIMES the amount of energy to maintain itself than fat does. The higher the muscle percentage in your body the greater your caloric needs. Unfortunately, diets sometimes lead to muscle loss. The bodies primary source of energy is carbohydrates, followed by protein then fat. Your muscles are made of protein so if your body runs out of carbs it may turn to muscle as an energy source if those muscles are no being maintained by exercise. Unfortunately, muscle loss leads to a lower metabolism. Solution: Eat a diet rich in protein and exercise in conjunction with your reduced calorie diet to maintain muscle mass and prevent muscle loss. If necessary, vitamin supplements may be utilized to ensure correct nutrition.Weight Loss Huh? Isn’t losing weight the whole point? Yes it is! But as you lose weight the number of calories your body requires to maintain itself also reduces. As mentioned earlier, even fat needs calories to maintain itself. Solution: As you lose weight, check your BMR regularly to see how many calories your body requires per day and maintain a calorie consumption around 500 calories less than that. But remember, don’t consume less than 1200 calories.Lack Of Discipline After several weeks of a new weight loss program many people tend to lose focus. They start indulging their cravings for unhealthy foods more than they should and they cut corners on exercise, skipping one day under the pretense of exercising twice as much the next day etc. This decreases the BMR and increases calorie intake which effectively stops weight loss. Solution: Staying motivated during a weight loss program can be a challenge. One of the best ways to overcome this issue is to find a weight loss buddy. Having someone to exercise with and be answerable to can be an effective motivator. Another great motivational tool is a printable weight loss goal setting worksheet. Print it out, fill it out and place it on the fridge, where you will see it regularly and it will remind you of what you are trying to achievePhysical Adaptation Our bodies adapt themselves to our calorie consumption and physical activity levels. When we begin an exercise regime, our body is required to make several changes to adjust to changing workloads. Our muscles have to rebuild themselves and this requires many calories. But, over time the body finishes adapting and burns less calories for the same activities. Solution: Don’t allow you body to adapt. Vary your exercise program by changing the intensity, duration, frequency and type of exercise. If you always do weights then go do some cardio, grab a jump rope and skip for 15 minutes. You can also utilize interval training where you swap and change between different types of exercise for set amounts of time.Exercise Ability Whenever you do an exercise regularly you become better at it and your body requires less calories to perform it. A trained athlete burns less calories playing their sport than someone who isn’t trained in that sport. Solution: Once again, don’t allow your body to adapt to a single exercise. Mix it up, if you’re always doing weights then go for a run, switch from the treadmill to a rowing machine etc.Over Exercise If you exercise too much your body adapts and reaches a point where the extra energy consumed in exercise is offset by a DECREASE in the amount of energy used when not exercising. In other words, when you increase exercise intensity, your body decreases the number of calories consumed during the rest of your day. Solution: Allow yourself recovery time. Take a break for a few days with some low impact exercise like swimming or tai chi. When you return to your normal exercise routine, pull back a little and only increase intensity when needed to maintain weight loss.Enhanced Fitness Levels As your fitness level increases, your body efficiency increases and requires less calories to operate. Enhanced fitness causes a reduced resting metabolic rate and fewer calories required for normal daily activities. This is partially because your cardio-pulmonary efficiency is increased and your resting heart rate is lower. Solution: Congratulations! You’re officially fit and healthy. You can justifiably feel proud of yourself. Concentrate on mixing up your routine to maintain progress and life will just get better and better! Another thing to keep in mind is that weight loss is not the only aspect to increasing your fitness. It is possible to lose inches without losing weight. This is because if you build muscle through resistance training that muscle weighs MORE than fat but requires LESS space. A person who weighs 200 lbs with 25% lean muscle will be smaller than another person of the same height and weight who only has 20% lean muscle. So in summary there are four main things to remember:

Keep track of your BMR (how many calories per day your body needs to maintain itself).
Maintain a calorie consumption of 500-700 less than your BMR without going below the 1200 minimum.
Engage in exercise to prevent muscle loss.
Mix up your exercise program to prevent your body from adapting.

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Hypnosis Weight Loss Is The Best Natural Diet Program

Is weight loss hypnosis the best weight loss program for you? Maybe the following article will help you decide whether weight loss hypnosis is the best natural weight loss method available for you to attain healthy weight loss, fast weight loss, and to lose weight easily and permanently.You are overweight. You have attempted to lose excess weight in the past. Most likely, you’ve tried many times to do this, maybe even being successful at losing weight… for awhile. Probably, what happened was that any weight you lost has gradually come back, and even more weight has come back with it.Don’t feel badly You’re not alone. I’m sure of this because…I’ve been there myself!I was always a chubby kid. I never became morbidly obese, but I continued to carry around about 25 to 30 pounds more than I should have. I loved to eat, and my family encouraged me to do so. When a plate of food was placed in front of me, I was expected to completely finish it, and I was never discouraged from asking for more, which I did quite often. I was, however, the only child, out of the four in our family, that became overweight.I grew up when there was no internet, no computers, or video games, no MySpace, Facebook or YouTube, or any 24 hour movie and TV downloads to keep me constantly anchored at home in a chair. Most of my spare time was spent outside riding my bike, swimming, roller skating, and playing with my friends. I was always very active, and yet I was always overweight.I was always fed well prepared, nutritious meals by my parents. I just ate too much. I didn’t even realize I was doing this. During my childhood I became used to eating a certain amount of food. I became an habitual overeater. I kept overeating, automatically, and never thought about changing my behavior. Yet, I never did become morbidly obese. I simply continued to carry around the extra 25 to 30 pounds that I always had carried around.It is now thought that the major factor controlling how much you weigh is not your level of physical activity, but how much food you eat in relation to your level of physical activity. If you consume more calories than you burn off, you will gain weight and you will keep it on. Also, your body tends to remain at a fairly consistent level of weight, no matter what that level happens to be.. If you are now at your ideal weight, you will tend to remain that way. If you are 10 or 20 pounds overweight, you will tend to remain that way. If you weigh 40, 60, or 150 pounds more than you should, you will tend to continue carrying that same excess weight.Just like most of the rest of our behavior, our eating habits are dictated by our beliefs, expectations, thoughts, and emotions. All of these are controlled by our subconscious mind. Our subconscious mind programs us to maintain a certain level of weight, and we will continue to eat the amount of food that is needed to keep us at that level. All of this is done automatically.In order to weigh less, we must eat less. In order to eat less, we must reprogram our subconscious mind, and use our subconscious power to believe, feel, and think, like a thin, lean person. If we can do this, our eating habits will change, and we will achieve rapid weight loss, natural weight loss, and healthy weight loss, permanently.I finally decided to lose weight during my second year of high school. I started on a “crash diet.” I severely restricted my intake of food, and lost about 30 pounds fairly quickly. I was not even exercising.After I lost the weight, I noticed my appearance had changed. My forearms had become much thinner. My face was a bit drawn. I was lighter, and people complimented me on how skinny I had become, but I had the feeling that something was just not right. At the time I was not aware of the fact that that whenever we loss weight, we not only lose fat tissue, we also lose muscle tissue. If we are not exercising, and we severely limit our food intake in order to lose weight quickly, the amount of muscle tissue that is destroyed increases dramatically. Using a fad fast weight loss diet, or one of the many weight loss pills often bring on this effect.Also, I noticed that when I stopped my crash diet, my old eating habits returned. Because I hadn’t gone about exercising in order to replace any of my depleted muscle tissue, I easily gained back all the weight that I had lost. Not only did all the lost weight return, but I also gained back even more weight. I had gone back to my normal overeating habits. Doesn’t this sound familiar?I could have tried, once again, to severely restrict my diet and lose weight, but I was certain that I would just gain it all back like before. Instead, I decided to have my father help me with my weight loss problem.My father was a dentist. He had gone about studying the methods of hypnosis during the early part of his career, and he had used hypnosis with a great deal of success on many patients in his dental practice. He also used hypnosis many times on all us kids.. He would amuse our family by having us bark like a dog, or quack like a duck He also used hypnosis to help us with our study skills, and to keep us focused and relaxed when we took exams at school.For this reason, I was very familiar with the practice of hypnosis. I was not afraid of hypnosis, and I knew it could be a useful tool. I requested him to use weight loss hypnosis on me because I knew that it would work.During the following few months my father and I spent a number of short hypnosis sessions together. He would first induce a trance state in me, and then he would make some positive suggestions that I become a trim, lean, fit person. Gradually, that is just what I became. My beliefs, feelings, and thoughts changed. Slowly, my eating habits also changed. I began to exercise on a regular basis, and I was able to lose the weight I wanted to, and I have been able to permanently keep it off. This was all accomplished without a lot of effort on my part. It just seemed to happen naturally.I have been overweight. I have experienced the difficulties involved in trying to lose excess weight, and how hard it is to keep it off.. I was able to change my life. I was able to become a trim, lean and fit person. I accomplished all of this by using weight loss hypnosis.Countless others beside myself, have used, and are now using, weight loss hypnosis to achieve fast weight loss, healthy weight loss, and to lose weight easily and permanently. You can too!Make the commitment to use the best weight loss program, hypnosis weight loss. You can lose weight and change your life forever. Start today!If you want to learn about the four issues you must know before you start a hypnosis for weight loss program you can check out this article: Problems With Diet Goal Setting.