Plateaus

mom2enlp

Hi there!

I came across this article on Fitbie and thought I'd pass it along. There are several other topics, so check them out if you're interested. The web location is listed at the bottom of the article. Good luck in 2012, everybody!

“Topic #2: Weight Loss Plateaus

I’ve hit a weight loss plateau even though I’m following a diet plan I’ve had success with. Is there anything I can do to push through it?

You can pretty much guarantee you’re going to hit a plateau during weight loss. It’s not a sign of failure and shouldn’t be cause of frustration. When you diet, you get smaller. As you shrink you need fewer and fewer calories to stay at your weight. And when your calorie intake matches what your body needs to maintain your current weight, the pounds stop melting off. This usually happens between 6 and 12 weeks in, which is why a lot of diets make a big fuss about how much weight you’ll lose in the first 2 to 6 weeks, and then get quiet about what happens after that. It’s relatively easy to lose a lot of weight early—and then it gets tougher.

But there are a number of ways you can get off the plateau. You can of course cut more calories, but at a certain point that becomes difficult or even dangerous. The strategy I like best is shifting your workout regimen to incorporate more resistance training. Pump some iron, work with resistance bands or light weights—build a little muscle. For every pound of muscle you add to your frame, you need to consume about 50 more calories a day to maintain your size. If you work out for 15 minutes, 3 times a week with resistance and build a pound or 2 of muscle, you’re going to need 700 more calories a week just to stay the same size. Adding muscle allows you to create the calorie deficit you need to achieve weight loss but without having to eat less.—David Katz, MD, MPH, FACPM, FACP

Dr. Katz is an internationally renowned authority on nutrition, weight management, and the prevention of chronic disease. He is an adjunct associate professor of public health practice, and formerly the director of medical studies in public health at the Yale University School of Medicine.”

Wells, Alyssa. (2011). The Weight Loss Doctors Are In. Fitbie.msn.com. Retrieved from
http://fitbie.msn.com/lose-weight/tips/weight-loss-doctors-are/tip/2

mpavasars

Thank you for posting this reminder. I'm in that 6 - 12 week window, and finding that weight loss has s-l-o-w-e-d. Sure doesn't help that temptation has increased with all the Christmas food around! This is a good reminder to make sure I get in my resistance training each week... and maybe add a little extra for good measure!