5 ways to make your weight loss tea break

Have you hit a weight loss plateau? It's time to find out why, and what you can do about it.

Fat almost your body covered a few weeks ago, and now, you're wondering if your balance is broken, because no matter what you do, you are not on the weight.

What shoud that?

Why do you have your daily work suddenly stopped, and what can you do to push through this plateau of weight loss?

Understanding Weight Loss Vs Fat Loss

"Weight loss" is a cunning little devil, because they do not distinguish between changes in fat, muscle and water.

The goal, of course, it comes to maximum fat and muscles lose minimum, and keep water retention to a healthy minimum. If you are on the scale, and a pound lighter than the day before or a week to register, you will probably assume that you have lost one pound of fat; if you weigh the same or more, you probably assume that you have won or lost no fat. Unfortunately, it's not so simple.

Nothing resonates weight up or down as easily as water retention, for example. If you eat a lot of sodium and carbohydrates and drink water, you will save a little water, so that you inflate them, smooth appearance. This can easily add 3-5 pounds in one day, which can be very annoying if you hit the scale in this state. On the other hand, low sodium and carbohydrates you eat and drink a lot of water, your body will discharge the water, so you think a stronger, closer look, you could lead, he was a great day for fat loss,

The unpredictability of the water retention is one reason why in the week, I weigh only once on the same day in the morning, naked. Weigh yourself several times a week, or even worse, a day to kill your confidence quickly and to play with his head.

I also recommend that you do not include a "weigh day" who cheat a meal, because they often add one or two pounds of water that have to come at the end of the next day (in my experience, at least) to choose from.

What is a true weight loss plateau?

A real weight loss plateau is a situation where you lose not fat.

I think I've reached a plateau, when my weight has not changed in two weeks. How do I become a real book fat loss per week, no change on the scale after a week the food is not necessarily a cause for concern, I could have lost the pounds of fat, but simply holding a glass of water, or maybe my guts are not so regularly in the day or two. No change in weight after two weeks of feeding I said definitely solved.

To keep some facts in mind Fat Loss

Before I cover how to break these records, I want you to know a few things about fat loss.

1. Weight loss plateaus are expected

Almost everyone knows weight loss plateaus. If you have no idea what I'm talking about, and are able to single-digit body fat percentage to achieve with perfect ease be, happy. It is very common for people affected various trays on their travels to a six-pack, because, well, the human body is simply stubborn when it comes to shedding fat.

I found that I did not get as 9-10% body fat on diet alone (you can cut your calories so much, or eat until the muscles begin) -I should add cardio if I want to lose. When I massage, I usually end up 14-15% body fat, and I can before the first 5% or more power, but then I have a subject that may take a week cardio cure only 3-4 days ( 20 to 25 minutes per session). So the next tray for me is to come by 8%. When I get to the bottom, I have my heart on four days per week for 30-40 minutes per session.

Everyone, I trained and otherwise supported, experienced the same phenomenon, but vary the thresholds. I have a few people who can not break diet by 10% without the addition of known cardiovascular, but most people the double-digit percentage body fat without a strict diet and a regular cardio routine.

2. loses more, he gets

The leaner you are, the longer it takes to lose fat for healthy weight (the key is how to get as much muscle and strength as possible to want that to lose fat). If you're body fat to 25%, it is very possible to lose 2-3 pounds of fat per week in the first weeks. If you are 10% body fat and a run for a single digit but 2-3 pounds of fat per week would be impossible without dangerous drugs.

For me, if I work less than 12% or so, I can very happy, a pound of fat loss per week to be seen, and I have.

3. Your body has a "comfort zone"

While this is a bit broscientific seem, it is the best way I can a phenomenon experienced by me and millions of other athletes around the world to describe. The body seems to be a weight (and thus a body fat percentage) to have the more favorable that. Your natural appetite tends to keep the weight and, if you have less than they eat, hungry are. If you eat more than that, you feel quite complete.

For some, this "comfort zone" is relatively thick, while others lay a weight, which is very thin. For me, for example, I find that my body is more practical, by about 11% body fat (currently has me at about £ 200). I have to watch my calories and I several times to cheat in the week, and I'm just going to stay around 11%.

Now, maintaining a weight in that comfort zone requires constant work in the form of restriction of calories and cardio. Thicker than the regular overeating, and if it continues for too long, the comfort zone creeps higher and higher.

5 ways to make your weight loss tea break

Well, now that you know the difference between weight loss plateau and the plateau of fat loss, here are three surefire ways to keep your body Stoke new stove to get fat.

1. Re-calculate your daily calorie target

Your metabolism slows down as you lose weight because your body does not need to train, to get them now more thin vertical body so much energy.

If your calories do not consider fit, you may want to reach a plateau. The easy way to avoid this is to calculate your daily calorie goal every 15 pounds of weight loss again. As you will see, the target slip is deeper.

There are many formulas to determine how much you should be eating to lose weight, but here's a simple based Katch McArdle:

1.2 grams of protein per pound of bodyweight

1 gram of carbohydrate per pound of body weight

1 gram of fat per 5 pounds of body weight

The formula of the individual macronutrients, in a moderate calorie deficit and therefore stable and healthy weight loss set. To rotate calories you need to simply multiply the protein and carbohydrate and fat to 4 of 9 cases.

2. Check the "hidden calories"

Most weight loss plateaus are characterized by nothing more than "calories creep", that is, the food, which in more calories than you think. This, combined with a never slows down your metabolism, is a formula that guarantees stagnation.

Calories can to crawl from many places. Purpose snacking, eating in restaurants (they are loaded with calories in food with butter, oil, sauces, etc.), so that too much with spices, and alcoholic beverages are all popular ways to get enough calories to maintain your weight loss stopped to without adding the feeling that you are completely "out of your diet."

The sad truth is only 200-300 calories a day can completely stop fat loss. To put that in perspective, that's just a few handfuls of nuts, a few tablespoons of fat dressing or a small bag of chips. Yup, fat loss is that picky. It's not very complicated, but it requires absolute precision.

So in order to overcome the "calorie creep", simply exactly what goes into your body know every day can keep a food diary, or you can do what I do. Find out what you need each day, break it down into daily meals and eat the same every day, every meal. I have no time or patience to a number of workplace diversity in my power, I embrace the simplicity of choosing nutritious foods that I like, and on and eat them.

3. Increase your heart

If you know your daily calorie goal is good and you have absolutely no Schleich calories, you should increase your cardiovascular.

You can add a tag, if possible (I recommend no more than four days a week, if you weight training), or add time each day (I'd like 10 minutes to add each session and see how my body reacts).

The idea is that the scales a little more in the direction of fat loss and watch the results. If the first round of additional cardio, it is no longer (10 more minutes for each session, for example) to add, and you will make it.

Oh, and do HIIT cardio, please.

4. Embrace the cheat menu

Yup, believe it or not, the cheat menu actually helps you lose fat.

What?

Well, first there is the psychological boost that you always happy and motivated, which ultimately makes easier to stick to your diet.

But there is also a physiological boost.

Studies show the compressor (the scientific name of binging on food), can all increase your metabolic rate by 3-10%. That sounds good, he does not mean a lot, when you consider it takes a final extra of a few hundred to a few thousand calories per day eat to achieve this effect.

More important are the impact of fraud has a hormone called leptin, hunger, metabolism, appetite, motivation and libido as well as helping regulate other functions in the body.

If you lose in a calorie deficit and body fat in order to reduce leptin levels. This causes your metabolism to slow, to increase appetite, decrease your motivation and your mood sour.

On the other hand, if you have more energy (calories) than are required to give your body you are leptin levels increase, so a positive effect on fat oxidation, under active thyroid, mood and even testosterone levels.

So, if there is an increase in leptin levels that you really want, as you reach the most?

Carbohydrate consumption is the most effective way. Secondly, in order to eat (for protein meal to increase your metabolic rate) protein. Dietary fats are not very effective in increasing the levels of leptin and alcohol actually inhibits.

So if your weight is stuck and you're irritable and unmotivated, a beautiful shot of leptin could be anything that you need to re-move the scale.

Have a good meal cheat full of protein and carbohydrates, and enjoy the boost in your levels of leptin. It can help your weight loss!

5. lifting loads

If you are familiar with any of my work, you know, I'm a big fan of lifting loads. Is now, among the many heavy lifting benefits that it accelerates fat loss.

A study of the Greek sports scientists published discovered that men who trained with heavy weights (80-85% of their one-rep max, or "1 RM") increased their metabolic rate in the next three days to burn hundreds more calories than Men made with light weights (45-65% of 1 RM).

So hit the weights and they hit hard when you climb your metabolism and speeds up the tower of fat loss.

And if you to get extra points, focusing on compound lifts like squats and deadlifts, because these are the types that most burn calories after your workout.