Why not lose weight while losing weight. Weight stands still - what to do to lose weight, how to make it fall

During prolonged weight loss, almost all are faced with the problem of frozen weight. What are the reasons that weight has risen - how to make the body lose weight again, what to do with the diet and exercise program? In dietetics, this phenomenon with weight loss is considered completely normal. How long can this period last, how not to lose a positive attitude and when will the weight begin to leave again?

What is a plateau in losing weight

When, during an intensive diet, the weights stopped in one place for several days, this is a plateau effect on weight loss. This is a perfectly normal result, and you should be prepared for this in advance. Stopping weight loss is due to the fact that your body is accustomed to a new diet, so it reduces the rate of metabolic processes and consumes the corresponding amount of energy.

Why weight stays in place while losing weight

In a desperate attempt to make your body lose weight, you again and again ask yourself the question of why the weight has risen and does not go away? The main reason for the fact that weight stopped in the period of weight loss, nutritionists believe slowing metabolic processes. Due to the depletion of the daily menu and a decrease in the number of calories consumed, the body unconsciously “hibernates” and switches to a modified mode of calorie consumption.

For other reasons that the weight rose, experts include:

• hormonal disruptions (typical for women with very high body mass);
• fluid retention, water imbalance;
• disruption of lipid metabolism due to malnutrition prior to the diet;
• lack of or complete lack of physical activity.

Why weight doesn’t go away when playing sports

It happens so that you continue intensive physical training and even increase the load, and the weight at the same time rose tightly. The reasons that weight loss does not go away when playing sports can be several:

• you lose fat mass, but gain muscle;
• classes are built incorrectly: the load is either excessive, or it is not enough;
• exercises are performed with errors;
• you do not pay attention to the pulse rate and because of this your workouts are ineffective in terms of fat loss.

Before starting any kind of training, be sure to calculate your fat-burning heart rate zone and closely monitor your heart rate during the session. The painful overload does not give any result in terms of weight loss, because when the pulse exceeds 160 beats per minute, the body stops supplying oxygen to the tissues, and the fat burning processes stop. Be sure to monitor your heart rate and ensure that it does not leave the fat burning zone.

Why does diet stand still?

You chose a diet, you planned a diet, and everything seemed to be going well, the kilos left every day, and suddenly - a plateau on a diet. Why did weight stand when losing weight? The reasons may be as follows:

• too slow excretion of water from the body;
• too strict diet;
• functional reorganization of the body;
• slowing down of metabolic processes.

If the reasons for weight gain are related to fluid retention, then refuse to consume salt to make the body lose weight again. Remember that if you drink a little, it does not lead to the removal of liquids, but to their accumulation. If the amount of calories from food is too small and does not cover their daily consumption, you need to revise the caloric intake in order to disperse the metabolic processes.

Why weight does not go with proper nutrition

You have switched to the principles of proper nutrition, but it is impossible to make the body lose weight again. Why the weight does not go to PP? If you are actively involved in sports, but before such actions were not regular, then the reason for the effect of the plateau on proper nutrition may be that you started to gain muscle mass, while simultaneously losing fat. The process of building muscle mass can be accompanied by water retention, which also does not contribute to weight loss.

Why volumes go and weight

You should not get hung up on the rapid loss of extra pounds. If the weight is worth, the volume decreases - the process of losing weight continues and there are no reasons for panic. The plateau may be due to a huge number of reasons, up to the phase of the menstrual cycle in a woman. The body is a very complex system, the slimness of the body is not the only result that you will achieve with the help of a diet. Make an effort and force yourself to tune in positively if you want the weight to start falling again.

Sometimes a huge role in the fact that the weight has risen, is simply a psychological infusion. Do not torture yourself with starvation and other debilitating methods, just switch to a fractional diet with a sufficient level of protein intake and slow carbohydrates. Enter more tasty and healthy products in the menu. To keep yourself in shape and excellent skin condition, you need just an hour and a half a day to walk in the fresh air.

How long does the plateau effect

When the weight stopped due to the plateau effect, it can be very difficult to keep the mood to continue working on yourself. This stage of losing weight, depending on the reasons for its occurrence, can last from three weeks to three months. The most important thing during this period is to continue to maintain proper diet (or switch to it from a tight diet, if it became the cause of the plateau), continue to train and eventually get those extra pounds to start to leave again.

How to move the weight off the ground

You continue to diet and exercise, but cool hung on the effect of the plateau. How to make the body lose weight again? First of all, review your diet. If the menu is too scarce, and you get fewer calories than you spend, then the metabolism must be artificially accelerated. This can be done in several ways, which will be described in more detail in the next section of the article.

Change the training program. Add jogging or daily open-air walks to your workout at the gym. Do morning exercises - prolonged serious exercise is not necessary, 6-10 simple exercises or yoga poses immediately after waking up help to speed up metabolic processes. Add an unusual exercise: in the warm season you can get to work on a bicycle, for example. Also, to accelerate the metabolism is great visiting a bath, sauna or spa.

Dietary change

If you make the body lose weight again does not work, then you need to reconsider the diet. When an excessively rigid diet becomes the cause of a weight that is frozen at one point, a zigzag of calories for losing weight can help speed up metabolic processes. There are several options here:

• "Zazhorny" or fasting day - dramatically change the number of calories consumed up or down to start the acceleration of metabolism;
• “Food swings” - calculate your daily calorie intake and deviate from it by 200-300 kcal either upwards or downwards;
• go on a fractional meal - frequent meals, snacks every three hours;
• please your body with something forbidden - once a week it is planned to allow yourself to eat any of your favorite harmful dishes - a piece of cake, a portion of fried potatoes, whatever you want.

Closely monitor not only the number of calories, but also the percentage of BJU (proteins, fats, carbohydrates) and the amount of sugar. It is strictly forbidden to drink alcohol and sweet drinks. The amount of calories consumed needs to be overestimated all the time in accordance with the stage of the diet and daily loads, because as you lose weight and body volume you begin to need fewer calories to maintain vitality.

Restoration of body water balance

Equally important is maintaining water balance in the body. Do not forget that restricting water consumption leads to stagnation, and not to the removal of body fluids. Therefore, the daily rate of two liters minimum must be respected by you necessarily, and we are talking only about water, excluding tea, coffee and other liquids. Hardly limit or completely eliminate salt from the diet, because it retains water in the body.

Change training program

To continue to lose weight, change the usual training program. Alternate aerobic and power loads, or completely change the type of load. Interspersing the treadmill with swimming, cycling, aerobics with yoga. The main thing is to continue active training, because otherwise you will not be able to get out of the period of stopping the loss of kilograms and force the body to start losing weight again.

Video: How to move the weight off the ground

Every woman on a diet attending a workout noticed that after some time, progress in volume and mass ceased. There is a burning question: if the weight is in place - what to do ?. An experienced nutritionist can tell you that not only slow metabolism prevents the discharge of extra pounds, but also other factors. Often your fault is not here.

What is a plateau for weight loss

The dietary plateau, the effect of the plateau is a process in losing weight, when the weight stopped, fixed at a certain point and does not move. The reason is simple. Initially, most of the excess body weight a person loses in the first 5-15 days of a new diet, visiting workouts. Most diets are aimed at reducing the consumption of salt, sugar, simple carbohydrates. The result of such nutrition is that a person loses excess fluid and newly acquired fat reserves. After that, the body enters a period of stagnation, and weight fluctuations are not observed.

Why weight is in place

The reason for slowing down the weight loss is that your body is simply used to the sport, the right diet. Over the entire period of losing weight, you may encounter a plateau effect more than once. Much depends on the metabolism. If it is initially slowed down, then the process of getting rid of extra pounds will take a longer time. A certified nutritionist will answer why it is worth weight while losing weight in different situations.

The effect of the diet plateau is needed. This may indicate that the body is adapting to new conditions, and the metabolism is normalizing. During such a delay in weight, the body becomes accustomed to new foods, dishes, and intense physical exertion. In no case do you need to starve yourself in such periods. Remember that maximum results can be achieved only regularly adhering to the regime. To do this, be sure to play sports.

Why weight does not go with proper nutrition

A sharp transition to a proper diet, excluding light carbohydrates, familiar foods, can put the body into a state of stress. As a result, the weight does not go away. This can happen in a situation where you unnecessarily restrict calorie intake. Look at the number of snacks during the period of weight loss. Sometimes, we do not pay attention to the eaten candy, a piece of chocolate, fruit, but this is reflected in the daily calorie intake. The body can accumulate excess fluid. Weight may increase in women during menstruation and 3 days before it.

Why the weight does not go away, and the volumes decrease

If you are actively engaged in the gym, you may notice that the volumes are gone, and the weight is in place. In this case, you should continue to work and build your perfect body. The reason that your weight is unchanged is that the fat is burned, but the muscles start to grow. You have noticed improved body relief, but weight is constant. If you do not see visible changes, pay attention to the drinking regime, salt intake, diet. Simple tips will help your body tune in to lose weight:

• Eat enough protein foods (fish, eggs, meat, buckwheat).
• Limit salt intake. Consider that it is contained in soy sauce, canned.
• Follow the drinking regime - this will get rid of edema.

Why weight is not reduced when playing sports

If you do not lose weight during training, you should pay attention to the diet. Perhaps, after intensive sports activities you eat well, especially foods containing light carbohydrates. The most common mistakes that prevent the burning of excess weight:

• irregular workouts;
• lack of exercise;
• failure to comply with the diet;
• training on an empty stomach;
• you focus only on the same muscle groups.

How long does the plateau effect

There is no specific standard for the duration of the dietary plateau. Each person can have a crisis at different periods of losing weight. Someone plateau will last a couple of days, and someone - will last for a month. On average, its duration is 2-4 weeks. If the weight has risen, the volumes do not decrease, the process of losing weight has stopped - do not worry, you are doing everything correctly. Just the body needs to adapt to new conditions. You should strictly follow a diet, play sports and not give up.

How to overcome the dietary plateau

No need to constantly think about why the weight is not reduced, to force unpleasant thoughts. Must act! There are a couple of proven, effective methods for how to move the process of losing weight from the diet plateau. It is necessary to limit the consumption of salt, alcohol, high-calorie foods (cakes, buns), juices, carbonated drinks, to increase the intensity of training. Avoid costs nervous shocks and stresses.

If you cannot overcome the effect of the plateau yourself, it makes sense to seek help from a dietitian. Perhaps the problem in the metabolism, the functioning of the gastrointestinal tract, hormonal failure. Pay attention to the weight lost: perhaps the body tells you that you have reached a critical point. Be sure to keep food diaries to record what food you ate, in what quantity. Weight can be controlled in this way.

How to make the body lose weight

If you are faced with a plateau effect, then you think: what to do if the weight does not go away? By practicing these simple recommendations, you will help your body lose those extra pounds:

• A proven tool - a bath with subsequent massage. Regular visits to the steam room helps to remove excess fluid, reducing weight. Massage restores microcirculation in muscles, tightens the skin, removes cellulite. If it is not possible to visit the bath, arrange a douche for yourself at home, rub the body with a hard washcloth, use coffee and honey scrubs.
• Try to eat more often, with an interval of 3-4 hours. Most of the food is better to eat for breakfast: it charges the body with strength and energy. Make low-calorie snacks (boiled egg, 20 g of hard cheese, 200 g of nonfat kefir, apple, grapefruit).
• Give up alcohol. It retains fluid in the body, resulting in an increase in weight.
• Do weekly boot day (read). During this period, you slightly increase the caloric content of food by 25%. It helps to keep on a diet. On the boot day, you can afford one ingestion of the wrong food (grilled meat, macaroni, a piece of cake). This will help relieve emotional stress after, return to a normal diet diet.

Change in diet with low-calorie meals

With a strict diet, the resulting plateau effect is despair. Weight does not go away, even 100 g is not easy to lose, and the woman begins to fall into depression, which is not necessary. Any monodiet, Dukan diet and others, are based on the principle of a mild exit from a limited diet. It is necessary to eat not only proteins, but also complex carbohydrates, animal fats.

If the diet, with careful observance of the menu during the day, was used for a very long time, the exit from it is fraught with weight gain. The exit strategy of the plateau effect requires the rejection of strict restrictions. Increase your diet by 150-200 Kcal per day. It is necessary to add a small amount of nuts, dried fruit, honey in the diet. Enrich the menu with valuable protein from fish, lean meat, dairy products

Change training program

To get out of the diet plateau, focus on aerobic and power loads. Start training with stretch to warm up the muscles, gradually increase the load. Try radical ways of loading, such as Tabata, Bodi-pamp. You need to train in the system. Get the necessary energy will help you physical activity in the morning. Jogging in the morning or fast walking is an excellent cardio load, contributing to weight loss.

A small change in the training program will help to lose weight, will give impetus. Do not forget to drink water to protect the body from dehydration. It is necessary to train different muscle groups. Power loads accelerate the metabolism, they must last at least half an hour. Please note, perhaps you are exhausting yourself too much, or vice versa, you do not train enough, because of this, the weight does not change.

Video: How to get out of the plateau while losing weight

For this female nightmare, nutritionists came up with an interesting name - “plateau effect”. Because of what is happening and how to make your weight decrease again? Now we will understand!

In fact, the plateau effect is neither a disease nor a disorder. It is simply the natural reaction of the human body in response to losing weight. The point is the habituation of the human body, which simply decides that it now always has to do with 1,200 (1,000 or 800) calories per day, and learns how to cope with it. This leads to the fading evidence of the scales.

But the effect of the plateau comes not only through the fault of strict diets. There are other reasons for stopping weight loss. Now consider the three most common of them ...

Power training

If these trainings are many or they are very diverse. You do not need to train every day, as the body in this case will definitely be able to get used to the loads, as well as to your restrictions and food. In addition, everyday workouts in combination with a diet cause even more stress, and a stressful situation automatically forces the body to save energy (and fat on the waist and hips).

What to do?

Make as diverse and correct a workout plan as possible, including not only strength training (pumping up muscles), but also cardiovascular exercise (acceleration of fat).

Premenstrual syndrome

It can cause not just a halt, but also an increase in weight. Began to feel swollen and no longer fit into their own jeans? Look at the calendar. Before the start of the cycle, girls often suffer from edema caused by a slowdown in material metabolism. In this case, there is nothing strange in the fact that the process of weight loss stops.

What to do?

Wait for the start of the cycle and provide the right diet: one that will not cause the retention of excess fluid. To do this, you need to include more vegetables and fruits in the diet, and fried, fatty and smoked dishes and products should be discarded, especially since you are on a diet.

Salt refusal

Diets that imply salt refusal (for example, the Japanese diet), weight loss can also slow down. The fact is that salt is responsible for the circulation of fluid within the cells of the body. Complete rejection of salt causes dehydration.

What to do?

In order not to feel yourself squeezed lemon both internally and externally, do not need to sit on salt-free diets. Nutritionists advise every day to use 5 grams of salt, but do not forget that this amount includes all the salt that you add to food, including the one that contains ready-made products. So learn to study labels carefully.

If all the cases described above and the causes of the plateau effect are not peculiar to you, or the recommendations have no effect, you can try out the “general” effects on kilograms: they not only allow you to overcome the “dead line”, but also accelerate the process of losing weight.

Train

Especially if before that you resorted to the use of diets only. First of all, you need to pay attention to strength training, so take in the hands of dumbbells and bodybuilders, or go to the gym. Such exercises stimulate metabolism, as actively working muscles consume calories even during your sleep.

Try the zigzag method

If you have been following a regimen for quite a long time, for example, 1500 kcal per day, then there is nothing strange in the fact that your body is simply used to these conditions. You can fix the situation in just a few days. To do this, you must first sharply reduce, and then increase the number of calories. Just don't pounce on cakes! If usually your diet contained 1500 kcal, then try one day to reduce this number to 1200 kcal, and the next day to increase to 1700 kcal.

Do not forget about cardio

Especially if you previously performed exclusively strength exercises. Cardiac loads are especially useful for those who want to lose weight, as they burn fat and tighten the body. You can also diversify your cardio training if they enter your training complex: try long walks, Nordic walking, biking, running, dancing or wrestling.

Analyze your menu

What is more in your diet - fat, protein or carbohydrates? Most likely, proteins, since almost all diets are based on them, forcing us to eat chicken breasts and lettuce leaves. Try to normalize the diet, adding to its useful complex carbohydrates (cereals, muesli, legumes and cereals). You can add some healthy fats, for example, omega-3 fatty acids, which fish is rich in (trout, salmon, tuna), as well as flaxseed, olive and other vegetable oils (they can be consumed even in the purest form of a spoon, or used for salad dressing).

Switch to fractional power

Frequent meals bring many benefits: you do not starve, while eating less, because you do not pounce on food, and you naturally stimulate metabolism. Buy a beautiful lunchbox, fill it with fresh vegetables and carry with you.

1. Do not finish the diet, even if the weight is in place for a week or even longer. The plateau sometimes lasts up to two weeks or more, so if you give up and motivation disappears, think about it, will it be a pity to you then will be the effort and time spent? Having interrupted the diet, you will probably still come back to it again in time. Be sure to try the methods described above, and you can continue to struggle with weight. And if they do not help, calculate your BMI (body mass index) - maybe it just came back to normal, and the kilograms stopped to go, because you don’t need more?

2. If the scale no longer shows a decrease in weight, try replacing them with another measure. Stop weighing and take a centimeter in your hands: the weight can be maintained, and the volume at the same time decrease.

3. Analyze your diet and work on the bugs. You probably do not drink enough water (remember about 2 liters of liquid per day). Do you constantly (at least once a week) go to a pastry shop or cannot resist a high-calorie cake at a colleague's birthday party? Sometimes it may even be what you believe from school: not always the advice read in teen magazines is effective. For example, this applies to the error "after six you can not eat." It sometimes causes the cessation of weight loss: if you eat dinner at 18-00, and breakfast occurs around 8-00, the break between meals is too long. The body switches to the “state of siege” mode, saving all the calories “in reserve”.

In any case, people react differently to the same things. If the participants of your favorite women's forum claim that they have lost weight thanks to a magical diet, and you only have to look at the weight readings with grief, this does not mean that you should give up, returning to the usual way of life with TV shows and pizza on the couch. Be patient: the effect of the plateau can not last more than a month, and often passes much faster. And do not forget that today there is no more effective way to normalize body weight than proper diet and exercise.