| How to Solve a Weight-Loss Plateau: Causes and solutions from an expert |
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Question What causes a weight-loss plateau? Answer Even the best of us have experienced a plateau in one form or another when it comes to our fitness level and goals. Here are some common reasons and solutions.
CAUSE: Calorie reduction. As your body gets used to the new calorie intake, it may adjust its metabolic rate to require fewer calories. SOLUTION: The best approach is to vary your calorie intake each week or every few days. For example, if you need 1,800 calories per day to maintain your weight, for one week have 1,600, the following 1,800, the following 1,500. (Remember never to go more than 500 calories below your normal calorie needs because this can affect your metabolism, too.) Also, keep in mind that as your weight drops, so does your caloric requirement. If you continue to eat the same amount of calories you ate at 10 pounds heavier you won’t lose weight.
CAUSE: Efficiency. When you begin a workout program your body responds quickly because you’re placing new demands on it. At some point, though, you begin to adapt to this workload and become more efficient at it. It takes less energy to perform the same task; therefore, you burn less fat and fewer calories. SOLUTION: Vary the intensity, duration, frequency and/or type of exercise every few days or weeks.
CAUSE: Muscle loss. Because muscle is active tissue (calorie using), the more you have, the more calories you burn—even at rest. So someone who weighs the same as I but has less muscle will burn fewer calories. When you start dieting and doing lots of cardio exercise, you burn about the same amount of fat as muscle. SOLUTION: To get over plateaus you must do some form of resistance training, like using the weight machines in the gym or doing pushups, lunges and crunches.
CAUSE: Overtraining (not as common). Doing too much exercise can actually interfere with your weight-loss goals. Workouts break you down and it’s only when you rest that your body will change and improve. SOLUTION: If you’re not giving your body the time to heal it can’t function optimally. In this case, make sure to get enough sleep as well as taking days off between intense workout sessions.
Fitness trainer STACY BERMAN is the founder of Stacy’s Boot Camp in New York City. She’s certified by the National Academy of Sports Medicine and the American Council on Exercise. Last updated and/or approved September 2008. Comments (0)
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