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Health & Fitness Here's why you've hit a weight loss plateau

04:45  13 april  2018
04:45  13 april  2018 Source:   prima.co.uk

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You ’ ve hit the dreaded weight loss plateau . It’ s a bummer when your fat loss slows, but hitting a weight loss plateau is completely normal. © GlobalStock / Getty Here are 5 reasons why you ' ve hit a weight loss plateau 5. Your gut bacteria could be imbalanced.

a pair of feet on a table © Provided by Hearst Communications, Inc Anyone who's ever been on a diet could tell you there's nothing more frustrating than seeing your initial weight loss taper off.

The good news? Those weight loss plateaus are not only completely normal but there are several steps you can take to help the numbers on the scale start moving again.

'While it's normal for weight loss to slow down after the initial stage weight loss, plateaus are very frustrating,' nutritionist and weight loss coach Pippa Campbell tells Prima.co.uk.

'Often people can be doing everything right and eating the right things but still hit a wall, and there are several factors I look at with new or existing clients who have seen their weight loss slow down.'

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1. You may be supplementing your strength—and your weight loss gains—away. You 'd think that by popping antioxidant supplements—specifically It' s challenging work that requires both sustained focus and hope—the very combo meditation is touted to provide. Which is why researchers from the

Here ’ s how you can grind out your own small wins and prove to yourself that you are still progressing when you are in the dip If you are focused solely on weight loss , you might feel like you have stalled out. So shift your focus. Work on handstands.

Here are five likely reasons why your weight loss may have stalled – and what you can do about it...

1. You're doing the wrong type of exercise

As we all know, healthy weight loss requires exercise, too. But, if you've been slogging it out at the gym hoping to burn calories through traditional cardio, then you could be sabotaging yourself.

'Cardio does not actually burn huge amounts of fat,' Pippa tells us. 'So, if you're doing long, steady runs, for example, it is time to think about changing your exercise.'

The best type of workout for weight loss? High Intensity Interval Training (HIIT), which involves alternating between high intensity activity and set rest periods.

'Not only do you burn more calories during a HIIT workout, but the effect of all that intense exertion kicks your body's repair cycle into hyperdrive,' Pippa says. 'That means you burn more fat and calories in the 24 hours after a HIIT workout than you do after, say, a steady-pace run.'

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Once you ’ ve determined that you ’ ve indeed hit a plateau . Here are a couple steps that you can follow to break through: 1. Take a look at your goals and your why . Hitting a weight - loss plateau is normal when doing a diet to get to the best shape of your life. The question is just how you react to these

Here are six reasons you ’ ve hit a weight loss plateau and the simple changes you should make to lose weight fast. You ’ ve hit the dreaded weight loss plateau . It’ s a bummer when your fat loss slows, but hitting a weight loss plateau is completely normal.

Oh, and did we mention that you can easily do HIIT at home without any fancy gym equipment? If you're intrigued, check our our expert guide to HIIT here for more information on how to get started.

a plate of food on a table © Provided by Hearst Communications, Inc 2. You're being too strict with your diet

Now this one is genuine music to our ears... If you've been following a healthy diet religiously for a while but have started to see your weight loss plateau, then it might be time to hit the reset button by having a good old-fashioned 'cheat' meal.

'If you are constantly calorie-restricting, your metabolism can slow down,' Pippa explains. 'I believe that you need to "shock" your system once a week with a treat meal to boost your metabolism.'

To be fair, numerous scientific studies have shown that having an occasional 'cheat' meal can help boost weight loss.

For example, a team from the University of Tasmania in Australia found that participants who took regular breaks from their diets actually lost more weight than those who stuck to a rigid regime, and ultimately gained less weight back once the study ended.

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When this happens, you ’ ve hit what diet and exercise experts call a weight loss plateau . Here are our top 20 strategies! Break through your weight loss plateau and then make sure you never again do any of these 30 Reasons Why You ’re Getting Fat!

Weight - loss makes you hungrier; here you need to put a restraint on your body demands. Weight - loss plateau includes a point when one constantly remains irritated and stressful. A journal Psychosomatic Medicine points out that women who followed 1200 calories diet plan, develop more

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3. You're eating more than you realise

This may be a difficult to swallow, but it could be that you are inadvertently eating more than you should for weight loss.

'Many new clients that come to see me are eating far too much,' Pippa tell us. 'They can often be eating up to three times the amount a nutritionist would recommend for them.'

For this reason, it could be worth swatting up on healthy portion sizes to ensure you're not accidentally overdoing it. Check out our detailed guide here, which covers a whole range of foods, from snacks to condiments. For instance, did you realise that one serving of meat should be no larger than a deck of cards? Nope, us neither...

And taking the time to use a (free) calorie-counting app, such as MyFitnessPal, could also be useful if you want to ensure you're accurately sticking to your diet plan of choice.

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4. You're developed some sneaky bad habits

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Here ' s how to resume your weight loss . Why ? Your body is a master adapter, Sowa says. Its end goal is homeostasis, or for everything to stay the same. Here are three possible reasons you ' ve hit a weight - loss plateau – and how to break through to reach your goal weight .

Plateaus in weight loss are normal, but no one ever said they were fun. Here ’ s how to stay motivated and on track when you’re not feeling love from the scale. Remember that the reason you ’ ve hit a plateau is because of the weight - loss success you ’ ve had so far.

Once you've been making an effort to eat healthily for a while, it's easy for some unhelpful habits to sneak back into your routine.

'I often find that clients have slipped back into old habits, which is why their weight loss has slowed down,' Pippa tells us. 'It could be that your meals are too rich in carbohydrates, without enough protein to keep you full, or that you're snacking more than you realise.'

For a full guide to the diet-destroying habits that could be undermining your weight loss, check out our expert guide here.

And, if you really can't get through the afternoon without snacking, that's not a problem: here are 10 of the best snacks for weight loss to try.

Here are 5 reasons why you've hit a weight loss plateau © GlobalStock / Getty Here are 5 reasons why you've hit a weight loss plateau 5. Your gut bacteria could be imbalanced

A lot has been said about the link between gut bacteria and weight loss in recent years. One study from 2017 showed that participants with higher levels of 'good' bacteria in their guts found it easier to shed weight than those who didn't.

Pippa agrees that a gut bacteria imbalance could be playing a part in your weight loss struggle.

'Scientists now know that the bacteria in our gut can have profound effects on weight and metabolism,' she says. 'Some bacteria actually extract more energy from food, leading to weight gain, while others trigger inflammation, leading to insulin resistance, independent of your calorie intake.'

Why counting calories won't guarantee weight loss

  Why counting calories won't guarantee weight loss It's about what you eat, not how much.And new scientific research has proven this point exactly, with its findings that counting calories alone certainly won't guarantee weight loss – or good health. The study, published in Obesity Reviews, saw 22 American scientists from different universities team together to research just how important the nutritional value of an item of food is – not simply its calorific value.

If you are trying to lose weight , those in-between snacks can be the hardest things to avoid, so keeping your appetite in check with this extract is very Used in conjunction with a healthy lifestyle, it can be used to help manage a healthy weight . Another study supporting it for weight management was

Here ’ s what might be behind your weight loss plateau . The good news: This is a normal part of weight loss . “There’s the honeymoon phase where dieters experience almost instant weight loss ,” says exercise physiologist and spokesman for the Academy of Nutrition and Dietetics Jim White.

With that in mind, Pippa says it's crucial to try and heal any gut imbalances you may be harbouring. While it's tempting to pop a probiotic supplement, there are numerous other ways you can maintain your gut health, too.

'Try to eat whole, unprocessed, unrefined foods,' suggests Pippa. 'Cutting out sugar and refined carbs, while increasing gut-supporting fibre from vegetables and consuming plenty of good fats, such as omega-3 fatty acids, will all help.

'You should also aim to reduce the amount of inflammatory omega-6 fatty acids you eat (found in the likes of vegetable oil) and consider introducing fermented foods, such as sauerkraut, into your diet as well.'

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