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stall or plateau refers to an extended period of time
during fat reducing efforts where there is no weight loss according to the
scale and no loss of inches according to the tape measure. If you've been
following your routine to the letter of the law, and it seems that the bathroom
scale has become permanently stuck, take your measurements. Also notice if your
clothes are getting looser, or if you can now fit into formerly tight garments.
Chances are, you are continuing to lose fat, but your body is adding lean
muscle tissue, especially if you’ve been strength training as well. Muscle is
less bulky than fat for the same amount of weight, so your body will be smaller
and leaner. If this is the case, you haven't stalled at all; your body is just
recomposing itself.
This is why
it's so important to record our body measurements at the very beginning, so we'll
have a reference as we make progress. Don't just measure chest, waist, and hip.
Other key areas to measure are neck, upper arm, thigh, and calf. It's normal
for the body to go through adjustment periods while we're losing fat. A plateau
lasting 3 or 4 weeks is no cause for alarm, nor is it a reason to quit. Simply
check your measurements as noted above, and stick with the program. Remember,
this is about making permanent, lifelong changes; a few weeks is just a brief
period in the rest of our life.
One other thing
to consider–are you within 5-10 lbs of your goal weight? Following a healthy
eating routine and exercising may have given you an increased muscle-to-fat
ratio than you had previously. As noted earlier, muscle tissue weighs more than
fat, but takes up less bulk. Maybe it's time to just rethink your goal weight
and be happy with the progress you’ve made. Congratulations! Now you can focus your
energies on maintaining your proper weight, instead of struggling to drop a few
more pounds.
Possible Causes:
Possible Causes:
Okay, four weeks have gone by and still nada. No
additional fat loss or inches? Now, this sounds like a stall and here are a few
things to consider. Perhaps one or more of these factors may be the cause.
Ø Carbohydrate
Level is Too High - The number of carbs we consume each day
to continue to lose fat varies from person to person. Some lucky individuals
may be successful at 50 or more grams per day. Others are metabolically
resistant, and must keep the carbs near induction level for most of the ongoing
weight loss period.
Ø Hidden
Carbs - Carbohydrates can sneak into our food without us
really noticing. They’re like Starbucks–everywhere! A gram here and there
pretty soon adds up to an extra 10 or more grams a day that we may not realize we're
eating. Herbs, spices, garlic, lemon juice, bottled salad dressing–these foods
are not carb-free. Processed lunch and deli meats, bacon, ham, and sausages
often have added starch, sugar, dextrose, etc. Make sure you are accurately
measuring the "known" carbs and keep an accurate food diary. Maybe you
will spot a trend.
Ø Undereating
–
It may be difficult to mentally grasp the idea of a new lifestyle that
instructs you to eat 5-6 times a day when all of your other diets were so
restricting and left you feeling hungry. Please avoid the temptation to eat
less, thinking that this will boost your efforts and speed up the process. In
fact, undereating is one of the surest ways to stall your efforts and bring your
fat loss to a grinding halt. When you go for more than 4 or 5 hours without
eating, your body interprets this as a fast, and will adapt very quickly by
slowing down your metabolism and conserving stored energy, i.e. our fat. This
is exactly what we don’t want. The more often you eat, the more your body will
assume that nutrition is on the way so it doesn’t try to store glucose as fat. Also,
make sure you are eating adequate amounts of protein. In general, an average
sedentary person requires a minimum of 60 grams per day. If you are large, engage
in strenuous exercise; your daily protein requirement is even higher. Ideally, your
protein should be distributed throughout the day each time you eat. Protein is
required by the body to provide the building blocks of all your muscles, organs,
hormones, enzymes, etc. If you do not consume protein in your daily diet, the
body will use the only available source–your muscle tissue–to get what it
needs. Less muscle tissue further contributes to a slowed metabolism, and
reduced fat-burning. So, eat up!
Ø Overeating -
In general, it's not necessary to restrict or even count calories while
following a truly healthy program. It simply becomes a way of life. You should
eat 5-6 times each day and remember to incorporate snacks before lunch and a
couple hours after dinner if necessary. Studies have shown that eating smaller,
but more frequent meals leads to more fat loss success than eating the same
amount in 2 or 3 larger meals per day. Eat slowly, and chew your food thoroughly.
Listen to your body, and learn to recognize when it says "enough."
Overeating can sometimes be a consequence of meal-skipping as well. You are
just so hungry when you finally get around to eating, or may feel you need to
make up for the fact that you haven't eaten all day. It can really work against
your fat loss efforts if you fast all day, forcing your body into
slowed-metabolism "starvation" mode, then eat and eat all evening.
This nighttime eating will trigger the release of insulin, which will cause your
body to make and store fat while you sleep. This is not what we are trying to
achieve.
Ø Lack
of Exercise - If you have not been exercising
regularly, this may be the PRIMARY reason
for your stall. Exercise boosts your metabolism and burns fat. Exercise,
especially strength training, builds muscles, and since muscles are more
metabolically active, it will increase fat burning as well. If you have been
exercising, and have hit a plateau, perhaps your body is signaling it’s time to
change your routine. Increase the duration and/or intensity. If you've been
jogging or cycling only, try adding some free weights to your workout, and
vice-versa. If you've only been weight training, you should add some aerobic
activity as well. Also consider adding HIIT into regular workouts. HIIT is
basically cardio exercise performed at such an intense level that your body
will spend the rest of the day expending energy to recover from the pounding
you gave it. (See Day 6 of my book Body, Mind & Spirit: The Awakening for more
info about HIIT)
Ø Not Drinking Enough Water - Fat is
mobilized through a process called hydrolysis. As the word suggests, hydrolysis
requires plenty of water. Insufficient amounts of water in your body will
hinder the effective breakdown of fat. If you're exercising, or if your
environment is warm and/or dry, you need to drink more water. If you are in
active ketosis, you need to drink more water to flush the ketones out of your
system. How much is enough? A bare minimum recommendation is 64 fluid oz
(that's 8 - 8 oz glasses) of water a day. Some experts suggest that we should
divide our current weight in pounds by 2, and this number is how many ounces we
should drink each day. There is no disagreement on the need to drink sufficient
amounts of fluids every day, but there are some arguments that it's not
necessary to drink only plain water. If you choose to not drink large volumes
of water, you should ensure that you are consuming adequate fluid in the form
of calorie and carb-free liquids. Some diet sodas contain citric acid as a
flavoring and this has been known to stall fat loss for some folks. That could
be your issue as well. It's best to strive to simply drink half your body
weight in ounces of water each day and make it a point to not drink your
calories. The 150 calories in each can of soda truly add up–on your midsection.
Ø Medications -
There are a number of medications that can and will hinder your fat loss. Most
notable are diuretics (fluid pills), both prescription and over-the-counter
types. These will initially seem to make you lose more weight, as you lose
excess body fluid. But when you are in active ketosis the lack of fluid will
inhibit fat-burning. Many antidepressants cause fat gain as well. Steroids and
hormones, such as cortisone, birth control pills and estrogens will cause
weight gain, as well as some seizure medications. Unfortunately, medications
that are intended to lower your cholesterol will inhibit the liver from
converting fat to glycogen, thus decreasing fat burning. Insulin and many oral
diabetic medications will decrease fat burning and increase fat storage.
****WARNING****
DO NOT STOP OR DECREASE YOUR MEDICATIONS WITHOUT A DOCTOR'S SUPERVISION AND
FOLLOW-UP!!!****
Ø Food
Allergies & Intolerances - A significant percentage
of people report that over-consumption of cheese and dairy products will put
them in a stall quicker than anything else. There is some suggestion it may be
an intolerance or allergy to the casein protein in cow's milk dairy products.
If you have been eating a lot of dairy foods lately, try cutting way back, or
even eliminating altogether for a week or two, and see if this breaks the
plateau. Food allergies and intolerances are difficult to pin down, but are
known to trigger fat gain, fluid retention, sinus congestion, skin rashes, and
digestive upsets, diarrhea etc. The most common food allergens are wheat and
wheat gluten, cow's milk dairy products, corn, soy, and chicken egg whites.
Again, try eliminating any or all of these from your diet for a few weeks.
Then, add each food back gradually, and see if symptoms return and your weight
stalls again. You may have to avoid the offending food permanently, although
many people find that after a few months they may cautiously eat a small amount
of the food once in a while without adverse effect.
About the Author: James Hackley earned a B.S. degree in Physics from Longwood College and an M.S. degree in Engineering from the University of Virginia. He faithfully attends Holy & Whole Life Changing Ministries International in Lansdowne, Va., and his latest book, Body, Mind & Spirit: The Awakening can be purchased by visiting him at www.jameshackley.com , www.Amazon.com, and http://www.barnesandnoble.com.
About the Author: James Hackley earned a B.S. degree in Physics from Longwood College and an M.S. degree in Engineering from the University of Virginia. He faithfully attends Holy & Whole Life Changing Ministries International in Lansdowne, Va., and his latest book, Body, Mind & Spirit: The Awakening can be purchased by visiting him at www.jameshackley.com , www.Amazon.com, and http://www.barnesandnoble.com.
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