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(HealthNewsDigest.com) – We’ve all been there. You start a fitness program, diet or weight loss regimen, and the weight comes off at a reasonable rate, for a time. Then, one week you step on the scale and it hasn’t budged. You bolster your efforts the next week, only to see the same numbers again. Suddenly you realize, you’ve hit the dreaded diet plateau.
The fact is, there are many things that can put your weight loss on hold. Some of them can sneak up on you, but do not fear. Once you understand the reasons why this happens, you’ll be able to kick that plateau to the curb. Here are some great ways to get your fitness goals in gear:
- Be aware of starvation mode. Believe it or not, you may not be eating enough. If your caloric consumption falls below 1,200 a day, your metabolism slows down to conserve calories. Not only that, you rob yourself of much-needed nutrients to keep your body healthy and strong.
Eat enough nutritious foods to feel satisfied and energetic. Track your calories or points carefully. If you hit a plateau, look at how much you’re eating, and don’t skip meals, which brings us to the next point.
- Be sure to break your fast. There’s a reason they call it, “breakfast.” It is a break of a fast of several hours while you slept all night. It is time to refuel the body, but many people fall short of the mark. When you skip a meal or go a long time without eating, your body loses the ability to feel full.
Eat breakfast within one hour of waking up. Just 350 to 500 calories, including 10 to 15 grams of fiber and protein is all you need.
- Make it important to drink enough water. Water is every body’s buddy. Not only does it create a feeling of fullness, but water helps your kidneys function better. If your kidneys are dehydrated, your liver has to help out. This means your liver can no longer filter the fats and other substances that you consume, so your body stores it, instead.
Drink about one half of your body weight in fluid ounces each day, especially if you are physically active.
- Give yourself just two minutes an hour. Most people spend a significant amount of time sitting. Recent research at the University of Missouri-Columbia reports that if you sit for just three hours at a time, your body will stop making lipase, an enzyme that inhibits fat production. Walk around for just two minutes each hour to keep your lipase levels up, while burning an extra 59 calories a day.
Set an alarm to remind yourself to get up and move. You can set it on your smartphone, computer, or even your oven or microwave – just do it, so you remember to get up and go. Even better, stand up while you work. Your body will burn more calories, while you strengthen your muscles and bones.
- Discover your personal stress weapons. Cortisol, the stress hormone, can prompt a fight or flight response in your body. This increases your appetite and cravings for carbs due to the production of neuropeptide Y, a brain chemical. Cortisol causes the body to store fat in the abdominal area, where it is harder to lose.
Exercise, eating healthy and dropping any bad vices can relieve your stress. Try a combination of things that help you feel more relaxed. For some, its yoga, while for others, it’s taking a daily walk. Find things that you like to do, so you’ll be more inclined to stick to them.
Some women find it disheartening to reach their weight loss and fitness goals, only to find they still have some problems areas, especially around the abdomen and thighs. If you are at a healthy weight and still don’t have the body you’ve always dreamed of, consider cosmetic surgery like liposuction or a tummy tuck to contour those areas.
According to KR Plastic Surgery, cosmetic surgeons can treat multiple areas at one time, including your back, thighs and abdomen. They recommend liposuction for people who have a healthy skin tone, but still can’t get rid of those stubborn areas of fat accumulation.
The bad news is, plateaus happen to nearly everyone who’s looking to lose weight. The good news is, you have plenty of help at your disposal. Modern fitness fanatics can find information in an instant on the web, there are a variety of diet plans to choose from, as well as tech gadgets to track everything from calories to sleep patterns. One option may work for some, but not for others, so the key is to find the ones that work best for you. Consistency will get you to your final goal.
Dr. Kevin Ruhge is certified by the American Board of Plastic Surgeons and is a member of the American Society of Plastic Surgeons. When he’s not running his busy practice in southern California, he’s writing about the latest health and wellness news. Look for his articles on many of today’s top websites and blogs.
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