January 2021 - Page 2 of 2

What To Do When Your Weight Loss Has Plateaued?

If you are worried about your weight loss being plateaued, you need to follow some important tips that will help you to lose weight again.

You have been working very hard to follow a low-calorie diet and improve the habits of your exercise. Watching your weight going down is a reward for all the hard work that you have put in. This makes you feel quite good. But at times the scale stops bulging and identifying the reason for this might be a little difficult. You have thus hit a weight loss plateau. But make sure not to get discouraged at this point.

Understanding What The Weight-Loss Plateau Is All About

Getting stuck at a weight-loss plateau is quite normal. This happens to all people who are trying to lose weight. People tend to get surprised when it happens to them because they are still exercising regularly and eating carefully. The most frustrating part is that even when you plan out the weight loss program in the best way, the weight loss efforts can still stall.

How Does Weight Loss Occur?

During the first few weeks when you reduce the intake of calories, it is quite normal for your weight to drop suddenly. This is because when you cut down calories, the body gets the energy from the glycogen stores. Glycogen is made of partly water and so when this is burnt for energy, water gets out. This is a temporary effect.

When you lose weight, along with the fat, you also lose muscles. It is the muscles that keep the rate of calories burning up. Therefore, when you lose weight, your metabolism also tends to decline. Thus, there are fewer calories that are burnt in comparison to the number of calories burnt when you do heavy weight training. If the rate of metabolism is slow, it will also slow down the weight loss. This will happen even if you eat the same amount of calories that had previously helped you to lose weight. When the amount of calories you burn and the amount you eat becomes equal, you tend to reach a plateau.

If you want to increase more weight, you will have to either increase the amount of physical activity or decrease the amount of your calorie intake. If you follow the same strategy that you used during the weight loss, it will help you maintain the same weight, however, will not help you to lose calories.

Steps That Will Help You to Lose Weight After The Weight Loss Is Plateaued

If you want to overcome a weight loss plateau, you need to adjust the intake of calories. When you lose weight, your body will need much fewer calories for maintenance. If you consume the same amount of calories on day 1 and day 60, it will not be able to help you lose the same amount of weight on day 60 as it did on day 1.

If you are interested to know about a few steps that will help you to start losing weight once it has plateaued, you can go through the discussion given below:

Eat More Fiber

You must have heard that the best way to lose fat is with the help of fiber. Researchers say that if you include a lot of fiber in your diet, it will certainly help you to lose weight even after the weight loss has plateaued. Aim for at least 30 grams of fiber each day from fresh fruits, whole grains, and vegetables. Some of the best sources of fiber that defeats the weight plateau are:

Nuts and Seeds ( almonds, peanuts, walnuts, chia seeds, and flax)
Berries ( Raspberries, blackberries, blueberries)
Apples
Beans ( peas, black beans, chickpeas)

If you are still not convinced about whether you should add more fiber to your plate, you can check out a study that was conducted in the Annals of Internal Medicine. It says that if you simply aim to eat 30 grams of fiber each day, it will help you to lose weight. This will also increase your insulin sensitivity. If you want, you can swap cookies with berries and white rice with barley. This certainly seems quite appealing.

Increasing the Exercise Frequency Or Intensity

A person can break through a weight loss plateau by making progressive and small changes in the levels of their activities. Exercise helps people to build muscles that can help in improving the rate of metabolism in an individual. The amount of exercise a person needs depends on several different factors. These include both your age and weight.

According to the Physical Activities Guidelines for Americans, adults should at least do 150 – 300 minutes of moderate-intensity exercise each week and 75-150 minutes of vigorous or high intensity exercise each week. There are again some people who need more than 150 minutes of moderate exercise each week and this helps them to maintain proper body weight.

Reduces Stress

Studies show that if you reduce the amount of stress level, this can certainly help people to lose weight. In one of the researches, it has been found that there are two groups of people with obesity issues. One group of people received advice about a healthy lifestyle and also participated in a stress management program. The other group only received advice. The participants in the stress management group were able to significantly reduce the BMI as compared to those in the control group.

Make Sure That You Get a Good Sleep

Sleeping adequately for an adequate number of hours will improve the outcomes of weight loss. People who have slept for less than 6 hours in one night had lesser changes in the circumference of the waist in comparison to people who slept for 7 to 9 hours. If you improve the duration and the quality of the sleep, it will allow you to break through the weight loss plateau.

Summary

It is normal for weight loss to slow down and halt. If you can find out the reasons as to why the weight loss has plateaued, you will be able to take a proper decision to avoid backsliding on the new healthy habits.

Follow The Right Diet Plan To Stay In Shape

If you want to lose weight, then it is very important to follow the right diet and make sure that it contains the essential nutrients.

It has been estimated that nearly half of American adults try to lose weight every year. One of the best ways for you to lose weight is by changing your diet plan. There are several diet plans available and therefore starting the right diet plan might be a little confusing. You will have to choose something that is both sustainable and also effective. Certain diets tend to reduce your appetite in order to reduce the amount of food you consume. There are again some others that prevent you from consuming more calories in the form of either fats or carbs.

Understanding the Science Behind Weight Loss

Weight gain and weight loss mostly revolve around the number of calories consumed in a day. If you consume a few calories in a day, then you will lose weight and if you consume more calories then you will gain weight.

To drop the unnecessary weight, all that you need to do is to reduce the amount of calories intake and consume a more healthy diet.Simply finding out how many calories your body needs in a day is not enough. You will have to opt for a healthy diet. If you choose a diet that is not healthy, it might increase the cholesterol and the blood sugar level.

If you want to get an idea about a healthy diet plan, you can go through the discussion below:

Monday

Breakfast:

Country-style turkey sausage
A cup of blueberries
3/4 cup of steel-cut oatmeal prepared with water; you can stir in 1/2 cup skim milk

Snack:

1/2 cup fat-free ricotta cheese along with 1/2 cup raspberries and a tablespoon chopped pecans.
1/2 cup fat-free cottage cheese along with 1/2 cup salsa

Lunch

Whole-grain roti along with tofu/ non- veg and mixed vegetables

Dinner:

1 turkey burger
3/4 cup brown rice
1 cup spinach salad with 1 tablespoon light balsamic vinaigrette
3/4 cup roasted cauliflower and broccoli florets

Tuesday

Breakfast:

Quesadilla made with 1/2 of one small corn tortilla and a tablespoon low-fat jack cheese
Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each fat-free refried beans, diced onion, diced mushrooms, and salsa
1/2 cup diced watermelon

Snack:

1 sliced apple, 1/2 cup fat-free vanilla yogurt with and 1 tablespoon chopped walnuts.

Lunch:

Salad made with 4 ounces grilled chicken, 2 cups chopped Romaine, 1/2 cup chopped celery, 2 tablespoons shredded low-fat cheddar, 1/2 cup diced mushrooms, and 1 tablespoon low-fat Caesar dressing
1 cup skim milk
1 medium nectarine

Snack:

1 medium-sized orange
1 fat-free mozzarella string cheese stick

Dinner:

1 medium artichoke, steamed
4 ounces shrimp, grilled or sauteed with 1 teaspoon olive oil and 1 teaspoon chopped garlic
1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro, 1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, and 1 tablespoon fat-free honey mustard dressing

Wednesday

Breakfast:

You can half 1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon grated Parmesan, 1 teaspoon chopped basil, and 1/2 cup cherry tomatoes
1/2 cup blueberries
1 cup skim milk
1 slice whole-grain toast

Snack:

1/2 cup fat-free Greek yogurt which can be topped with 1/4 cup sliced strawberries

Lunch:

A salad that you can make with 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar, 3/4 cup cooked bulgur, diced grilled veggies 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon low-fat vinaigrette.

Snack:

6 baby carrots along with 2 tablespoons hummus

Dinner:

1 cup wild rice with 1 tablespoon slivered toasted almonds
4 ounces grilled salmon
1 cup floppy baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan
1/2 cup diced cantaloupe topped with 1/2 cup all-fruit raspberry sorbet and 1 teaspoon chopped walnuts.

You can follow a similar diet plan for the rest of the days of the week.

Make Sure that you create a balanced diet chart

The balanced diet that you prepare should have food containing all the essential nutrients. To know about some of these nutrients, you can go through the discussion below:

Carbohydrate

Carbohydrate should make up at least half of your requirement for daily calories. Simple carbs that include biscuit, bread, white rice, sugar, and wheat flour are not good for your health. It is therefore recommended that you opt for complex carbs that have a higher amount of fibers and are also rich in nutrients. The carbs that have a higher amount of fiber are difficult to digest and therefore they help you to feel fuller for a longer period. Therefore, these are undoubtedly the best options for controlling weight.

Proteins

Most Indians do not take the number of proteins that their body needs. This is something to worry about because proteins help in bodybuilding and also body repairing. If you opt for a diet that is rich in protein, it will also help you to lose weight. It is important to ensure that at least 30% of your diet should consist of protein. This protein may be in the form of whole dals, chana, paneer, milk, white meat, sprouts.

Fats

Fat is a group of food that does not have a very good reputation. But it is important for your body. They store vitamins, synthesize hormones, and also provide you with the amount of energy you need. Make sure that at least 20% of your diet should comprise of healthy fats. Omega3, polyunsaturated fats, and monosaturated fats are healthy fats. It is a good idea to use a combination of various oils in your meals. You should also restrict the amount of butter and ghee that you have in a day. Avoid trans fats and therefore you should not eat too many fried snacks.

Vitamins and Minerals

Vitamin A, E, B12, D, calcium, and iron are important for your body as they help in proper metabolism. These also help in the proper functioning of nerves and muscles, bone maintenance, and the production of cells. You can find vitamins and minerals in plants, meat, and fish. These are also available in proper quantities in nuts, oilseeds, and green leafy vegetables. You should have 100 grams of fruits and 100 grams of greens every day.

Summary:

You must choose a diet that contains all the essential nutrients. This will help you to stay fit and healthy. You will also be able to stay more energetic and active and lose weight at the same time.

Get Out of Depression With Regular Workouts

Suffering from depression? Make sure that you do a regular workout that helps in fighting depression by dealing with stress and anxiety.

When you are suffering from anxiety or depression, exercise often seems to be the last thing that you would want to do. But once you get motivated, then exercise can create a lot of difference. It helps you to prevent several health issues. These include high blood pressure, arthritis, and also diabetes. If you do a bit of research on depression, stress, and anxiety, you will realize that there are a lot of physical and psychological benefits of exercise. Exercise can improve your mood and also reduce the level of your anxiety.

The links between anxiety and depression and exercise are not very clear. Working out the different exercises can certainly ease out the symptoms of depression and anxiety. They will certainly make you feel much better. Once you start feeling better, there is also hardly any chance of depression and anxiety coming back.

This Is How Exercise Helps in Controlling Anxiety And Depression

It Releases The Feel-Good Endorphins

These are natural brain chemicals that are similar to cannabis and other natural brain chemicals that will enhance the sense of your well being.

It Takes Your Mind Out Of Worries

This will help you to come out of the cycle of negative thoughts that feed anxiety and depression.

Emotional and Psychological Benefits of Exercises

There are many emotional as well as psychological benefits of regular exercises. Some of these benefits are listed below:

This Helps You To Gain More Confidence

It helps in meeting the exercising goals and the challenges and will boost your self-confidence. If you get in shape, it will also help you to feel much better as it also enhances your overall appearance.

This Will Also Help You to Gain Social Interaction

Exercise and physical activity will allow you to socialize with others. If you just exchange a friendly smile when you are looking around the neighborhood, it will help you to alleviate your mood.

Allows You to Cope With Depression In The Most Healthy Way

If you are doing something positive to manage depression and anxiety, then this can be certainly regarded as a healthy coping strategy. If you try to feel better by drinking alcohol or dwelling on the way you feel will lead to the worsening of these symptoms.

Workouts That Help You To Fight Depression

If you are interested to know about a list of the workouts that will help you to fight depression, you can go through the points mentioned below:

Cardio and Aerobics

When it comes to depression, aerobic and cardio can certainly be regarded as the best forms of exercise. It is seen that the strongest evidence proves that people who practice cardio and aerobics regularly can fight depression much better than the others. But what is the correct depression-fighting exercise and dose is still debatable. Some people recommend about 20-30 minutes of exercise on most of the days of the week.

Running is the most tangible form of exercise that stimulates some brain chemicals. The brain has endorphins which get released when there is sustained physical activity. Endorphins are the natural morphine in our body. When these are released by special brain glands, they will produce a sense of well being or joy and also decrease the levels of pain.

Make Sure That You Practice A Bit of Walking

If you simply put one foot before the other, it might make you feel much better. This is because walking is an aerobic exercise that is suitable for most people. You will simply need a pair of supportive and comfortable shoes and you are ready to walk. It is always good to do something rather than doing nothing. If depression has made you sedentary, then you should start slowly. You can increase the time and distance slowly.

Help in Muscle Building

These help in boosting your strength and also helps in increasing the level of your happiness. A study shows that as many as 45 people who survived stroke with depression found that a 10-week strength training program certainly helped them to reduce anxiety and stress. Strength training is all about control and mastery. You will have to pay full attention and concentrate on it. The biggest advantage is that people can get results. You must start slowly. If required, you can also take the help of a personal trainer.

You Can Play Outside

If you prefer staying outdoors, then even small activities like throwing a ball around, playing with your kids, and gardening can help. This is because it is seen that a healthy dose of sunlight will improve your mood. Sunlight increases the serotonin level. During the darker months when the serotonin level drops then it increases the seasonal effective disorder.

Become a Yogi

A study was conducted on 65 women fighting depression and out of this 34 of them took yoga classes twice a week for about 2 months. These women showed signs of decreasing depression and anxiety. The 31 women who did not attend these classes continued to experience depression.

Yoga is a very good anti-depressant. They improve flexibility and also improves mindfulness. This breaks the negative thoughts that might repeatedly occur. If your strength increases, it makes you more aware of breathing and also improves the balance.

Bounce Up and Down

If you want something that is super simple and will help you to come out of funk, then being bouncy can help. You will not have to jump. You simply need to bend your knees and bounce very fast for a few minutes. This oxygenates your brain and also improves the flow of endorphins.

Summary

These workouts will certainly help you to get out of depression. So, if you feel that you are suffering from anxiety and depression, you can certainly practice these workouts.