weight loss plateau


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Finally lose weight quickly and easily and keep it off for good.

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  • Gr8 article! Now I understand why the more I dieted the less weight I was loosing, I was so close to smashing my scales, thanks a lot for this gr8 insight!
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weight loss plateau

  1. 1. ==== ====Proven Method To Shed Weight Quickly & Easily...Just Click My Link Belowhttp://tiny.cc/8n1a6==== ====So youre stuck in a weight loss plateau. If you diet to lose weight youre bound to hit a plateau atsome point in time. Its what you do once you hit a plateau that will make all the differencebetween whether or not you break through and continue losing fat.The first thing you should do once you hit a plateau is to stop dieting. Dont make the mistake thata lot of people make by restricting calories even further. Cutting more calories sounds like it wouldmake logical sense but this strategy is very counter-productive. Let me explain...Im going to discuss what happens in your body hormonally to cause a weight loss plateau thenprovide you with a solution for how to get out of it. When you diet by restricting calories a lot ofhormonal shifts occur that work to down-regulate your metabolism. Im going to cover the basicsand try not to get too complicated. The first hormonal shift involves Leptin levels.Leptin is a hormone released from fat cells which tell the brain essentially two things; how muchbody fat you have, and how much youre eating. Leptin basically tells your brain whats going onwith your fat and energy stores.Leptin is very important for among many things as it serves to inhibit fat storage, promotesglycogen storage in the muscle, and increases fat burning in the muscle. The problem is when youdiet, Leptin levels plummet. This is followed by a series of hormonal reactions that cause yourappetite to increase and your metabolic rate to crash.During a diet, Leptin levels drop much faster than you lose body fat. After just seven days ofdieting your Leptin levels may be down by 50% from normal. With the decrease in your metabolicrate you in essence turn the "fat storage" switches on while turning off the "fat burning" switches.Your body will shuttle energy into fat cells instead of into muscle cells.So heres what happens...you start dieting by cutting calories and you lose weight. Thats prettyobvious and theres no secret here. But as you continue to diet, Leptin levels decrease and yourmetabolism slows down. Fat storage takes precedent and hence you hit the dreaded weight lossplateau.Ghrelin is a hormone that serves as a secondary player in all this. When you diet, Leptin levels godown but Ghrelin levels go up. This is what causes your appetite and hunger to increase whileyoure dieting. Theres a whole series of connections here with various nuerochemicals in yourbrain triggering hunger but I wont bore you with the details.Just know that its next to impossible to fight the biology of your body by using "will-power" to loseweight with dieting. You have built in "self-preservation" mechanisms that work to protect you from
  2. 2. starvation.Ghrelin also works to stimulate insulin secretion from the pancreas thus increasing fat storage.I know what youre probably thinking..."Ok, great now we have yet another reason why diets fail.Not only does Leptin levels plummet when you diet causing your metabolism to crash but yourGhrelin levels increase at the same time making you hungry all the time."Stay with me, theres a solution to this whole mess. On a side note...Individuals who are obesehave been found to have surprisingly low Ghrelin levels which youd think would be the opposite.Youd suspect to find chronically high Ghrelin levels which would cause them to overeat. But thisjust isnt the case. This is just another reason why you cant simply blame obese people for theirweight problem due to a lack of will-power.This is a big misconception and people who are quick to make this claim simply dont fullyunderstand how the hormonal systems function. Dont let me get on my soapbox with this subject.I could go on all day about the ignorance most people have with what causes obesity.I suspect that what causes obese individuals to overeat has something to do with Leptinresistance. In this case, Leptin hormone levels are normal but the cell receptors shut down. This ismuch the same as insulin resistance and the two are probably connected.I assume genetics play a large role in all of this but there are steps everyone can take to improvetheir hormonal balances. Exercise is an obvious factor with burst training for lean muscledevelopment taking a high priority. Also a diet that is naturally low in carbohydrates (eating fruitsand vegetables for carbs while eliminating starches and grains) with moderate to high protein andomega-3 fats being the best for overweight individuals.Alright back to what you should do to break the weight loss plateau. So now Ive given you morethan you probably wanted to know about Leptin and Ghrelin but at least you have anunderstanding of what happens when you restrict calories.Heres the good news...if Leptin levels drop when you diet, the converse is also true when youbump calories back up again. When you do what I call a "re-feed" your Leptin levels will increasealong with your metabolic rate.There I said it! I know it took a while for me to give you the answer but thats it. If you want tobreak a weight loss plateau you have to eat more.I know this probably wouldve sounded crazy if I told you this in the beginning of the article thatswhy I wanted to explain the reasoning first. Trust me on this one it will work. If you find yourselfstuck in a weight loss plateau simply increase your calories for 4-5 days to reset your metabolism.Continue to eat clean using supportive nutrition principals, but just increase your calories by about20%.Look to increase your carbohydrate consumption at this time because it will have the biggestimpact. Dont be afraid to throw in some starches like sweet potatoes, rice, and legumes.
  3. 3. The whole idea is to create resurgence in your hormone levels thus raising your metabolism againto stimulate fat loss. Dont worry about the extra calories making you gain weight. Your body willreplenish depleted glycogen stores in the muscle cells and liver plus you wont be able to store fatfast enough due to the spike in your hormone levels raising your metabolism.Due yourself a favor and dont get on the scale when you start doing a re-feed. As you increasecarbohydrate consumption your body will naturally store water weight. One gram of glycogen(stored carbohydrate) binds 4 grams of water. Your body will be replenishing lost glycogen storesto the cells and be adding water right along with it. The water weight gain is only temporary so waita week after doing this to get on the scale.Here are some other clues that your metabolism has crashed due to falling Leptin levels withdieting. Youll probably experience one or more of the following along with your weight lossplateau.- decreased energy levels, feeling sluggish and tired (even with 7-8 hours of sleep)- decreased body temperature- decreased sex drive- increased sugar cravingsThese are all common indicators that youre metabolic rate has fallen and you switched over to a"fat storage" mode. Once you bump the calories back up again youll likely experience the exactopposite with more energy, higher body temperature, and an increased sex drive.A simple yet effective diet strategy is to diet for 4 weeks on and 2 weeks off to re-set yourhormone levels and metabolism. You can also experiment with some intermittent fasting followedby re-feeds to avoid a plateau.The simplest and easiest thing to do is just stop dieting once you hit a plateau and re-feed for 4-5days by increasing your calorie content by approximately 20%. Remember to eat more carbs atthis time to help bump up your hormone levels.Alright there you have it. Hopefully that gives you a better understanding of how to get out of aweight loss plateau and on to further fat loss.Shane Doll CPT, CSCS is a certified Charlestonpersonal trainer, fat loss expert, speaker andfounder of Shaping Concepts Personal Training Studios. As a specialist in burst training for bodytransformation and weight loss he provides nutrition and fitness coaching along with e-books,videos, and other resources on his website: http://www.shapingconcepts.com. Visit the websitewhere you can download his free e-book, "The Lean Code Method Quick Start Nutrition Guide."Article Source:http://EzineArticles.com/?expert=Shane_Doll
  4. 4. ==== ====Proven Method To Shed Weight Quickly & Easily...Just Click My Link Belowhttp://tiny.cc/8n1a6==== ====