When trying to lose weight there are several reasons why people tend to plateau. In the first instance many people try and lose weight too quickly. If you under eat your metabolic rate will slow as the body detects a famine and will tend to hold onto adipose (fat) tissue. On the other side of things over eating will result in maintaining or increasing your weight. So it is important to have a properly worked out calorie intake for your desired weight loss. Simply guessing won’t work. Unless you are very up on nutrition and actually understand what and how to achieve a balanced diet, I would suggest a visit to a good Dietician to get you started. By losing weight too quickly your metabolic rate will slow. It is also inevitable that with weight loss will come some muscle mass loss as well. Muscle mass is the key to burning fat, the more you have the better you will maintain a good weight for height ratio. Losing too much muscle mass will in fact slow your weight loss goal. In any weight loss program it is a good idea to include a weight training program, by doing this there is less chance that the muscle mass will be lost. Don’t overdo the training. A suggested plan is to have two days a week of high intensity short aerobic workouts (no longer than 30 minutes) and two days of hypertrophy training (whole body/Compound movements) with good rest in between. Stick to a good calorie controlled eating regime and avoid supplements, shakes and pills, relying on good food choices to get all your required nutrients. Your body has a predetermined ideal weight for you pre-programmed so pushing under this is near impossible and will result in gaining the weight again very quickly. We are not designed to have extremely low body fats so be comfortable carrying a little body fat. Woman with less than 8% of body fat will cease to menstruate. The following are things that may prevent weight loss: Thyroid Issues, Polycystic Ovaries Syndrome, Adrenal Gland Issues, some medications for Depression, when you first quit smoking (but do it anyway), Pregnancy, Menopause and some medications. For most people losing weight is achievable if you stay committed to an exercise and calorie controlled eating plan.
By: John Hart
Master’s In Education” (Disability/Rehab) Newcastle University Australia
“Grad Cert Education” Newcastle University Australia
“Diploma of Sport and Recreation”
“Cert 4 Personal Training”
“Level 1 Strength and Conditioning Coach”
Member of ASCA (Australian Strength and Conditioning Association)