Many people could not hear anything about the effect of the plateau when losing weight, but collide with it repeatedly, when in a few weeks after the start of the diet the weight rises as if dead and ceases to decrease. The same term is often used in the case when there is no progress in training. About what it depends and what can be done in this case, will be told in this article.
When does the plateau effect come?
There are several reasons for starting such a state, here they are:
- Too strict diet, providing consumption per day less than 1800-2000 kcal. This applies to those who eat less than 0.5 grams of protein per 1 kg of weight and 40 g of fat per day. This is often the sin of fans mono-diet .
- Monotonous training without increasing the load and duration of classes.
- Infringements in the chosen system of a food, skipping of trainings, etc.
Those who are interested in how long the effect of the plateau lasts, you can answer that this will depend on the further actions of the slimming one. After all, the real reason for this phenomenon is that the body simply gets used to changes in external conditions, adapts to them, and how long the effect of the plateau on losing weight will be determined by subsequent policies. If a person neglects training and starts to admit errors in nutrition, weight will quickly creep up. And if you follow a certain strategy, you can move the weight from the dead point in a relatively short period of time downwards.
How to overcome the effect of the plateau?
The easiest way is not to panic and do not change anything in the usual diet. As an option, arrange a fasting day and continue to adhere to such a power system, discharging the body 2 times a week. Sitting on a protein diet, arrange unloading on vegetables and fruits, and vice versa. You can not make adjustments to the diet, but increase the motor activity. Increase the number of approaches and repetitions, replace a pair of conventional cardio workouts with interval ones. The main thing is to increase the energy consumption of the organism, thereby speeding up the metabolism process.
Another option is to dilute your usual way of life with bath days. To visit the bath is better after training, and if there is no such possibility, then at least take a bath. The effect of high temperatures increases the body's need for oxygen and nutrients, and it begins to consume more calories. Well, those who are interested in what to do when the effect of the plateau, when the body is trained "to death" and at the same time is set on the most severe diet, it is recommended to start eating more balanced and to engage in pleasure.