What is a Weight Loss Plateau and How to Overcome it?
Have you ever hit a weight loss plateau? For weeks you were consistently losing weight on your program, but suddenly your weight gets stuck for a few days. At that point you get discouraged and worried and are willing to try shortcuts like pills, crash diets, etc. or are willing to give up the weight loss program altogether.
A weight loss plateau is actually normal. It is a period of time during which your body weight remains at the same level. The word “weight loss” doesn’t differentiate between changes in fat, muscle and water content.
Here are some tips to follow to help you break through the plateau:
1)Avoid weighing yourself too frequently: It is recommended to weigh yourself just once a week for accurate results. Our weight fluctuates from day-to-day, sometimes several times within the same day. Checking your weight everyday can lead to discouragement and de-motivation.
2)Start exercising: When you exercise, your body flushes away toxins and excess water from your system. It also helps burn fat. It helps you build muscle that burns more calories during rest, and hence further increases your metabolic rate.
3)Keep yourself hydrated: Drinking water in the morning increases the metabolic rate and actually helps promote weight loss. It acts as an appetite suppressant. It fills you up and keeps you away from overeating. You feel less hungry with better control on your cravings.
4)Don’t starve yourself: Your body needs energy and energy comes from the food you eat. Starving yourself kills your metabolism. You will burn body fat, but in order to keep your blood sugar up, your body will turn to your muscle tissue. The body can make glucose from protein, but if you are not getting any protein, it uses your muscles. This further slows down your metabolism.
5)Keep a check on your calorie intake: Swap high-calorie foods for high-fiber and high-water foods to overcome a weight loss plateau. For eg, eating an apple that is high in fiber and water content instead of calorie-dense crackers or soda contributes to low-caloric intake and also keeps your fuller for a longer period.
6)Eat fruits and veggies: Include fruits and veggies in your diet as they are high in fiber with minerals and vitamins. They usually provide a lot of stomach-filling volume, but not a lot of calories.
7)Eat low-fat protein to manage hunger pangs: Protein takes time to digest and hence helps you control your hunger pangs. It helps build muscle and keeps you fuller for longer. The body burns more calories to maintain muscle while at rest, leading to greater fat loss.— this article is written by a dietitian @ FitHo
7 Natural Ways to Curb Your Appetite
Appetite is both a psychological and physical phenomenon. Sometimes we eat when we’re bored, stressed, or just because it’s “time” to eat, even though we’re not feeling hungry. Making simple alterations to our diet and lifestyle can greatly impact our body and long term health.
1)Don’t skip Breakfast: Skipping breakfast or having an unhealthy breakfast will make you lethargic through the day. Your body needs food to run efficiently and depriving it of breakfast will eventually lead to health problems. Always start your day with a healthy breakfast.
2)Keep yourself hydrated: Drinking water is good for general health. Water is also known to fill you up and keep you from overeating. Dehydration or not drinking enough water can be responsible for slowing down your metabolism. Drink
at least 8-10 glasses of water to help remove toxins from your body and boost your metabolism naturally.
3)Exercise is important: Exercise helps curb your cravings and lose weight in a healthy way. It increases energy expenditure, burns calories, adjusts the signals of satiety and reduces food intake.
4)Balanced meals: A healthy and balanced diet will control your appetite and provide you with all the essential nutrients. When our body receives all the essential nutrients, it will functionally optimally and will keep us from over eating.
5)Snack healthy: Having snacks in between your 3 big meals also help curb your appetite. Select healthy snacks with complex carbohydrates or healthy fats. For eg., you can choose between roasted channa, fruits, vegetables, nuts and seeds, etc. These keep you full for a longer time.
6)Eat slowly with controlled portion: Controlling your portion size is a key to weight control. Always be a smart selector when filling up your plate. Eat in small plates, chew slowly and stop eating once you feel full.
7)Get enough sleep: A shortage of sleep lowers levels of leptin in the body, leading to poor control over diet and unnecessary cravings. A minimum of 7-8 hours of sleep is necessary every day. It can keep a control on your appetite.— this article is written by a dietitian @ FitHo
Eat to lose weight
Weight loss and diets arn’t really about not eating and starving yourself to burn fat. You could eat the same quantity and lose weight. Not eating is unhealthy for our body as it effects the immune system and the body’s power to fight infections and slows down the metabolic rate. Would you rather eat healthy and lose weight or not eat and get unfit.
There are certain foods that are low calorie and some foods provide no calories at all. Our bodies require a certain number of calories per day and eating beyond it would store the calories. Usually when we are eating we give less importance to the calorie intake but rather eat till we feel full. So here are food options that will fill you up and keep the calorie intake balanced and low.
Fresh foods: If you want to eat choose natural food options like fruits, vegetables, cereals and pulses etc. The cheese burgers, pizzas, patties, fried foods, heavy snacks, empty calorie food provide less nutrition and are fattening. 1gm of fat provides a lot more calories than whats carbohydrates or protein provide. So changing your habits and eating healthy food will help you consume less calories,keep you full and fat especially which gets difficult to burn.
Fruits and vegetables Salads (more…)— this article is written by a dietitian @ FitHo
How to Control In-between Meal Snacking
We ensure that most of our meals are healthy. The problem comes when we crave food in between meals. If you feel hungry so often then you certainly need to watch out as eating more food whether healthy or junk leads to weight gain.
The biggest trouble with in between snacking is that one craves something that is satisfying and ready to eat. Unfortunately we dont find having salads or fruits as snacks satisfying enough. While junk food or fattening foods manage to hit the spot, instantly satisfying the hunger pang. Gradually these small food breaks stop having the same satiating effect. After sometime the portion size increases giving way to more food cravings and constant need to eat something Most of the times this snacking is psychological, as in we condition ourselves to feeling hungry even after having proper meals. Here are some reasons and tips to keep the hunger pangs in control, making you eat less.
Untimely Meals: Not having meals on time is a big factor in making you feel hungry at odd times . The body follows no patterns and gets used to giving a call at random times which pushes us to eat more than a usual meal. Time your meals and eat food with high fiber and protein to keep you feeling fuller.
Breakfast: People who don’t have a balanced and satisfying breakfast often find themselves bingeing on odd time. The unsatisfaction of the previous meal makes the mind want for more and eating unhealthy. Have a good nutritious breakfast with satisfying food. (more…)— this article is written by a dietitian @ FitHo