Weight Loss Plateau - Its Causes and How to Get Past It

ByRaj Rishi

You are continuing with your low calorie diet regime. You are sticking to a consistent aerobic and anaerobic exercise program and yet the scale refuses to move down even an ounce. You feel stupefied and frustrated that you have stopped burning fat and losing weight.

The truth is that you have reached a weight loss plateau.

This stalemate generally spans a period of two consecutive weeks and rest assured it is a normal occurrence and can be overcome.

Causes of weight loss plateau

1. Reduction in calorie burn out

It is common knowledge that you find it difficult to perform tough physical exercises in the beginning. It becomes easier as you continue doing them. In other words, your muscles, heart, lungs adapt to stronger workouts.

The reason for this is that while you burn more calories in the beginning of your exercise, you burn less or practically no calories at all as your body adapts to it and becomes stronger.

2. Your weight loss also causes this problem

We all know that it is easier for the light weight person to climb a mountain than an obese and heavy person because you need to carry the burden of your extra flesh.

To translate in terms of calories, you burn fewer calories if you are lean and thin and more calories if you are overweight. It is in this sense that the weight loss also contributes to the cause of this problem.

How to get past weight loss plateau?

The answer to this question is quite simple. It lies in the causes of the weight loss plateau. You have to get out of the new comfort zone you have achieved. You should set up higher goals, new bench marks.

The most important thing is not to follow blindly a generalized diet and workout plan, but to devise one to suit your individual needs.

Lift heavier weights; run faster over longer distances than before; change the exercise regime; set new limits in whatever workout regime you follow and burn more calories.

But all this is easier said than done.

It is always easy to set up goals, but difficult to achieve them. It requires a sustained effort, rigorous discipline, strong motivation and will power to achieve the kind of weight loss you dream of.

Your zeal starts cooling down after a few days and you start finding excuses to miss out your exercises. You get tired of the bland, tasteless, fat free, calorie free and monotonous diet regimes and long for the fried crispies, chocolates and pastries.

And why should you not enjoy them if you stay within limits? This can be done by taking good weight loss pills.

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They can help you to burn off about 250 calories daily without taking any physical exercise.

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The Top 3 Causes of Workplace Weight Gain and What To Do About Them

1. Stress

Stress is a serious health problem and contributes to several health ailments. When people are stressed out, they tend to eat unhealthy foods. These foods are sometimes referred to as "comfort foods." The pleasure associated with eating these foods, creates an illusion that these foods are solving the problem (which they do not). Comfort foods do nothing more than momentarily distract your attention from the stressful situation.

Remedy
• Get a new job, I know that this is easier said than done. However, for many people this may be the most viable option, especially when you health depends on it.
• If getting a new job is not an immediate option, then you must learn how to manage the stress. First you have to refuse to allow the job to dictate the circumstances of your life. You have to set the tone. Leave work at work, do not bring it or the stress home. Identify that root cause of the stress and possible solutions. Make a decision to do your best and let the rest go. While your job may be important to your financial well being, it is not as important as your health or personal well being.

2. Eating Out
Eating out is one of the biggest contributors to the obesity epidemic. The food tastes good, is fast and convenient. These foods are even more appealing when you have a limited amount of time to eat, like a lunch break. There may also be times when you leave work tired and the last thing you feel like doing is going home to cook. While fast foods are convenient, these foods are full of calories, fat and sodium. There is nothing wrong with eating out. However, eating out should be an occasional treat, not a regular occurrence.

Remedy
• Start bringing your meals to work. In doing so, you have greater control over what you eat. This allows you to plan out well balanced meals and save money at the same time. Take the time to prepare healthy meals on a regular basis. Do not allow your work schedule dictate what you choose to eat. You have to make your health a priority and if that means cutting back on your hours at the office, do it!
• Another option is to identify the healthy eating establishments in your area. If you do decide to treat yourself to lunch, go to one of these places. You will get the satisfaction of eating something different, but not with all the guilt.

3. Potlucks and Company Sponsored Meals
Potlucks and Company Sponsored Meals tend to be fun and are intended to boost moral. While this is fine, they can also be a great source of temptation. You will find an assortment of fried and sugary foods on display. You may feel like you have not other choice but to indulge, but that is not true.

Remedy
• If there is a potluck going on, bring a healthy dish and encourage others to do the same. However, there are times when you may not have any say in what is on the menu. In those cases, you have to go in with a game plan. Avoid the high carb/high fat side dishes like macaroni and cheese and potato salad. Instead opt for vegetables. Skip the punch and get water or a diet drink instead. Finally, skip the dessert table.

Workplace weight gain is a serious issue. Surely it is not intentional, but it is easy to get trapped in an unhealthy routine. Be mindful of these traps and take the necessary steps to avoid them. Your health depends on it.

Shimeka Williams is a child of God, a wife, a dog owner and the owner of Fit Fruitz Born and raised in Norfolk, VA, Shimeka earned a BS in Business Administration from Virginia Commonwealth University. In 2009, she was called to help people live healthier lives. In 2011, she established Fit Fruitz which focuses on healthy living for Christian woman. For more information about Shimeka Williams and Fit Fruitz, please visit http://www.fitfruitz.com.

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