There are times on your weight reduction journey when progress can come to a halt. Days or weeks can pass without you seeing motion on the scale, and it can get downright frustrating. After dealing with many clients, I’ve seen certain patterns that can trigger this weight-loss plateau. Here are 3 of those patterns.
1) Eating more than you believe you should – your BMR is a good place to start.
Weight Watchers, Jenny Craig, Zone Delivery Service, and other diet systems have one indisputable advantage to them– they define for the average individual how big an actual “serving” is. Most of us under-estimate the volume of food we eat (and subsequently, undervalue the total number of calories we consume in a day).
By fixing in your head what a serving size or “portion” of food looks like, we can much better approximate (and as a result, evaluate and calibrate) the amount of food we consume at each meal. Remember, when it comes to weight loss, you need to take in less calories than you burn every day. It’s really just simple math. You must burn up more calories than you consume on a weekly basis to illicit a net caloric deficit.
Two excellent guidelines if you’re not up for actually weighing your food yet:
A portion of meat (3 oz.) is the size of a deck of cards, and perhaps a better estimate is the size of your palm.
A portion of carbohydrates (1 cup) is the size of a tennis ball.
Please keep in mind to fill on non-starchy veggies– they have plenty of nutrients, have really little impact on blood sugar, and include little in the method of calories. Also, not all “carbohydrates are created equally when it comes to the number of calories per given volume (1 cup/tennis ball) of food. 1 cup of rice has about 200 – 250 cals and the same sized portion of fruit, let’s say an apple has about half of that at most.
2) Not eating regularly enough.
It is a social customized to eat “three healthy meals” a day. While this may do for social functions like eating out at a restaurant, for weight-loss, you will want to go for more frequent feedings. It is suggested that you consume a minimum of 5-6 little meals each day. By doing so, your body gets the signal that food is abundant, and there is no requirement to save energy. Plus, you keep your body with energy to get through the day, skipping long fasting bouts. When you don’t eat for several hours there is a tendency to be really hungry and overeat the next meal causing a caloric surplus for the day (not good for weight loss purposes).
Furthermore, regular feedings maximize your metabolic process, as your body is constantly hectic, burning calories by digesting your meals. By not letting excessive time pass in between meals, you stabilize blood sugar levels because they never ever really get the chance to drop. By keeping your blood sugar level stable, your cravings levels are lessened, reducing the opportunities that you will be tempted to overindulge at your next meal.
3) Choosing to drink your calories instead of eating them.
This is a very common problem among those trying weight reduction, due to the abundance of “healthy” diet shakes, protein concoctions, and weight reduction shakes. When relying on these liquid meal replacements, there are 2 elements to keep in mind.
Initially, much of the liquid diet plan shakes on all fruit and the market healthy smoothies have an abundance of sugar in them. This triggers an instant surge in energy followed by a big crash due to the release of insulin to manage the blood sugar level rise. This remarkable shift in blood hormonal agent levels (particularly insulin levels) is something you wish to avoid, both for health reasons and for weight-loss.
The majority of weight loss shakes are devoid of fiber. While fruit smoothies do consist of some of the fiber from the pulp of the fruit, a better strategy would be to consume the real fruits included in the healthy smoothie.
Finally, the amount of calories that can be focused into a shake or healthy smoothie is far greater than the comparable volume of actual food. A 16 oz fruit smoothie may consist of as many as 600 calories, and will not fill you up all that much! On the other hand, eating 600 calories of fruit will prove to be much more than the normal person can manage in a single sitting (a minimum of, I personally don’t understand anybody that can consume more than 2 pounds of bananas at a single sitting!).
Think of it- when making major dietary modifications, you wish to get the most out of your calories. Would not you rather fill up, instead of drink something and be hungry again not long after?
There are times on your weight loss journey when development can come to a halt. After working with thousands of clients, I’ve noticed particular patterns that can trigger this weight loss blockage. While this may do for social functions, for weight loss, you will desire to aim for more frequent feedings. This remarkable shift in blood hormone levels (especially insulin levels) is something you desire to avoid, both for health factors and for weight loss.
A lot of weight loss shakes are devoid of fiber.
These are 3 of the more common pitfalls dieters face when attempting a body transformation. Of course there are several more mistakes people make, and hopefully now you’re armed with a bit of information you can take and utilize on your body transformation journey. Remember, this is a process. You will mess this up, but adopt the mindset that you are in this for the long haul, and you’ll just pick it back up tomorrow. It’s not the end of the world. Just don’t fucking quit on your diet, on your goals, and on yourself. You can do it!
Lemme know in the comments if this helped or if you have any questions ok?