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Blackberry Balsamic Vinaigrette 2 Tbsp balsamic vinegar 1/4 cup avocado oil or extra virgin olive oil 1 tsp local honey 1/3 cup blackberries Process all the ingredients together in a blender and then season with ground pepper and sea salt The beauty of this recipe Read more
Thanks Kevin for more information!
I thought this article was appropriate seeing as so many people are trying to get lean for the summer.
Weight loss plateaus can be both mentally and physically taxing for anyone. Progress and results are what drives people and keeps them motivated to continue a healthy diet and exercise regimen. But what happens when you are doing all the right things and suddenly your results become stagnant? Anyone that has lost weight has experienced a plateau in some form or another. Whether these plateaus last a week or a year, breaking through a weight loss plateau is crucial for your physical results and your psychological well-being.
The Science Behind Plateaus
The progression from initial weight loss to a weight-loss plateau follows a typical pattern. During the first few weeks of losing weight, a rapid drop is normal. In part this is because when calories from food are reduced, the body gets needed energy by releasing its stores of glycogen, a type of carbohydrate found in the muscles and liver. Glycogen holds on to water, so when glycogen is burned for energy, it also releases water, resulting in substantial weight loss that’s mostly water.
A plateau occurs because your metabolism — the process of burning calories for energy — slows as you lose muscle. You burn fewer calories than you did at your heavier weight even doing the same activities. Your weight-loss efforts result in a new equilibrium with your now slower metabolism. At this new equilibrium, calories eaten equals calories expended. This means that to lose more weight, you need to increase activity or decrease the calories you eat. Using the same approach that worked initially may maintain your weight loss, but it won’t lead to more weight loss.
How To Overcome Plateaus
1. Make A Plan And Stick To It
Look back at your food and activity records. Make sure you haven’t loosened the rules, letting yourself get by with larger portions or less exercise. Track everything to ensure you aren’t cheating and you are sticking to the system and keeping yourself honest.
2. Change Your Workout
They say variety is the spice of life, and this holds true when it comes to your workouts. Without change you might find yourself dreading the monotony of regular gym sessions and simply lose motivation. Additionally, your body can become used to the same caloric burn and muscle exertion as it becomes more efficient at completing regular movements. Give your brain and brawn the wake up call they need by shaking up your usual routine with some new additions.
4. Calorie Cycling
This technique takes some pre-planning, but it could be just what your body needs. Cycle your calories by toying around with your daily caloric consumption. Maintain the same caloric intake over the course of a week, but eat 100 calories more one day, followed by 200 fewer calories the next day. Some folks call this the “zigzag” method, but no matter what you call it, this method disrupts your body’s equilibrium and will rev your weight loss engine. If you have been losing weight eating 1400 calories a day, eat around that many calories for three days. On the fourth day eat 300 to 400 calories more. Make sure those calories come from healthy foods mixing protein, carbs and fat. Those extra calories should not come from nachos and beer.
5. Spike Your Calorie Intake With One Meal A Weak
The human body will adapt to ANYTHING you do consistently over time. This refers to weight training, cardio conditioning, and nutrition. Over time your body will adapt to the new caloric intake unless some type of adjustment has been made. Try offsetting your eating schedule by spiking your calories one meal a week by 400-600 calories. To increase your caloric intake on those “cheat meal days”, simply eat more nutritious food. This will not only offset your metabolism, but will also keep your digestion and metabolism working optimally, ensuring a greater amount of fat-loss.
6. Cut Carb intake
Try reducing your carb intake to 50-100 grams per day to reduce insulin production and fire up your fat metabolism. Make sure that you’re eating enough protein for your weight (Shoot for 1 gram of protein per pound of body weight) eating the right vegetables and snacking on high-fat foods to keep you feeling satisfied.
7. Find Ways To Keep Your Metabolism Elevated
Thanks for reading and let me know if you have any comments or questions.
From South Bend,
Thanks to my fabulous patient Annie for sharing this with us! Sometimes a picture says more than words.
What A Unique Way To Present This
4.2 grams = 1 teaspoon of sugar = 1 cube !
Someone ought to get an award for this. We know the facts, but this
brings it into perspective quickly, doesn’t it?
Each cube is a teaspoonful.
Now someone needs to do this with salt!
‘When someone shares something of value
with you and you benefit from it, you have
a moral obligation to share it with others.”
So send it on!!
Dee—I must admit that I broke down last week and had a Dairy Queen blizzard—I only got through half before I was feeling the pain! Kevin Deeth is right about the cheat day—It is necessary, however it isn’t so pleasant to the aroma of the household when you go running for the toilet! Never trust the silent but deadly! Keep on the plan! The tortoise always ends up winning the race and especially when it comes to really treating your body right! It’s not our fault! We are victims of a food industry and are simply ignorant.
Throughout the past few weeks, I’ve had days where I simply throw in the towel and eat/drink whatever sounds good. Even though it’s really fun in the moment, it is SO not worth it. For example, a couple of weeks ago, I had a package of all-natural chicken breasts and I made a last-minute decision to make homemade chicken fingers. I found this Southern breeding mix that you shake the chicken in and deep fry it. They are the most incredible fingers you’ve ever had. They tasted amazing, especially with my authentic Buffalo wing sauce and blue cheese. I probably had about six and the next day I thought I was going to die. After not eating grease for so many weeks, all of that grease sat like a cannonball in my stomach for the entire next morning. Also, for some reason, if I eat perfectly well for a few days and start to lose a couple of pounds, eating poorly for part of one day undoes so much good. It’s like six days of healthy food might take off three pounds and one day of eating junk puts on five…seriously…not fair, but it is so not worth it.
Well, if Joe Cross can cure his chronic urticaria in 60 days by going on a juice fast, I figured it was time for me to start practicing what I preach. I went to Georgetown Market (don’t try Trader Joe’s or Whole Foods-they don’t carry them) and bought a juicer. I assembled it last night; I started it on high-speed and blew a fuse after refusing to read the directions. I was up bright and early the next day to begin experimenting. I started with left over green beans, broccoli, apples and black raspberries. Tim, Emma, and I loved it! My dad stopped by for coffee and took one sip and almost threw up. I made the mistake of telling him the ingredients before he tasted it. I decided to start looking up some recipes on juicing. The hodge podge of throwing stuff in the juicer might not be the best path. I then found Linda Wagner’s site with tons of great recipes. So tonight we drink our vegetables! Here is her site: http://www.lindawagner.net