Have you ever experienced that you followed a strict diet for a vacation or a wedding and right after that you immediately gained the weight back and then it took months to lose it all again? It must have been difficult to start with a restricted, weight-loss-based diet and then to persist with it, only to receive this result?
Experience shows that cutting your regular intake of calories too drastically, either by skipping meals or by starving oneself, always courts disaster. It is so because the body gets used to the calorie reduction. You may then experience the phenomenon called ‘Weight Loss Plateau’ during which the weighing scale refuses to drop any more after an initial shed some flab or belly fat, no matter how less you are eating.
During the first few weeks of the diet plan, the body’s response to the reduced calorie intake is very encouraging; calorie intake is low whereas the body’s metabolism is high. During this time, the body is subject to new changes in terms of food intake.
The result is a steady reduction in body weight, even though most of this reduction is due to loss of water. Then suddenly, the body is switching to ‘survival mode’ to slow down the metabolism as per the newer reduction in calorie consumption. It shall adapt to the new conditions and may settle down by burning a few calories.
The issue arises when you again make a change to your eating habits and start going in for the more delicious foods. This causes your body to go back to the same energy levels that you had somehow reined-in after a lot of hard work. This confusion results in faster weight gain, a process called ‘weight loss plateau’.
Tip: Consulting a nutritionist or fitness expert online can help you lose weight faster without going through this abnormal phase of weight gain. We are also discussing the method of ‘calorie cycling’ later in this blog post.
These diet plans and exercise regimes may not have produced the expected results and it might have got harder for you to lose weight. Many popular diets and dietary supplements in the market help people lose weight quickly but what they are really losing are just water and almost no fat.
If you, like many of us, are still fighting the battle of the bulge and the sledge of spikes, we have some easy dietary tips and tricks you can make use of today. The trick is to use a unique eating system called ‘calorie dieting shift’ to build your body in a healthy way.
Note: Still confused about “Why do I plateau with weight loss?”, here’s a free resource to help you get more answers.
Calories cycling or calorie shifting is a popular dieting method that you can follow to eat low-calorie and higher-calorie foods in alternate timelines. For some days, you would need to eat foods that are low in energy and carbohydrates while you may eat high-calorie diets on the other days.
Here are the basic rules of the calorie shifting diet –
1. Stop eating once you are satisfied. There is no room for any emotional eating or binge eating sprees in this diet.
2. Eat 4 meals a day, leaving a gap of 3 to 3.5 hours between each meal.
3. You may eat up to four different meals in any order in a day.
4. You should eat different foods from meals to fruits and vegetables every day.
5. It is important never to let your body get used to a certain type of food and its metabolism.
6. Take a 3-day break from the diet on days 12 through 14 of your diet, before you may resume the diet again. This is important to give your body a chance to take a rest from the rapid weight loss that you will be experiencing.
7. Your body will receive different calories each day. One day you will consume 1500 calories and the next could be 1100 calories, derived from different types of food.
This dieting style keeps you away from relying on any fixed eating habits. This helps your body keep burning calories and maintain a high rate of metabolism, even when you are eating less. This helps you avoid weight loss plateau and thus achieve faster weight loss. If you persist with this eating style, you can beat the rebound or various aftereffects of weight management.
Caution: We would also recommend you limit your salt intake during your weight loss process because it might lead you to Water Retention, a serious health risk.
If you do not eat the proper foods to include lean proteins, starchy carbohydrates, and fibrous carbohydrates in your meal, then nothing else matters. No supplement can ever provide you with all the benefits that food supplies. Remember that when it comes to weight loss – ‘the slower you go the faster you get there.’ It is like the turtle and the hare analogy.
Also read: Why Running is Good for Weight Loss?
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