Hello, my name is Sandy, and I'm part of the care team here in Newthope. Welcome to today's video guide "When Weight Loss".
In today's video we will discuss why progress in weight loss may slow down and how to start losing again.
Your Inspirator will review the information from this video during your next call, so if you have any questions from today's video guide, be sure to save them so that you can discuss them together.
Ready? Lets start!
(See Slide # 2: Why Weight Loss Is Decreasing)
Many people who make healthy lifestyle changes find that pounds are relaxing quickly, only to the plateau after months of weight loss. There may be several factors that affect this, but with a few adjustments to your diet and routine exercise, you can go back to the track in no time. Let's start with the reasons why weight loss stops.
When we lose weight, the amount of calories we need to get us through the day decreases. We are lighter, weigh less and our body has become more effective with activity. This means that it may be a good time to reduce food intake or to choose other foods. Food tracking can help you get a good idea of what changes can be made.
For exercise, if you do the same routine for a while and start to rise on a plateau, now is a good time to turn it on.
(See Slide 3: Daily Calorie Recommendation)
Let's go through some helpful tips to go through the plateau or prepare for potential plateaus.
Tip # 1: Get to know your daily calorie intake
Port control is a big factor. Make sure you do not eat too much and slow down your metabolism or eat too much. Select small plates to control your portions.
The protein is important for inclusion in almost every meal, but make sure it is lean protein, and if you eat protein kernels, rest your part to the palm of your hand.
To taste your food, remove the heavy and creamy sauces and try Vinegrain, lemon juice, spices, mustard and hot sauce.
Do not drink your calories! Restrict sweet drinks such as sweet teas and reels and do not add sugar to the coffee or tea. Choosing whole fruit instead of fruit juice will give you additional fiber benefit, which will help regulate sugar levels.
It is important to be aware of yourself and to know your triggers. It's easy to overeat when you feel emotionally, stressed, bored, or even watching TV. Most of the time we overeat for reasons other than hunger.
(See Slide # 5: You are what you eat)
Now, Tip # 2 – You are what you eat!
What you eat is more important than how much you eat. Do not forget to get enough protein and healthy fats for each meal. A high carbohydrate diet can make weight loss challenging due to the effect of carbohydrates on blood sugar.
Non-starchy vegetables should be your primary source of carbohydrates and is a great way to help you feel fuller during eating because it is high in fiber.
Try to eat whole foods instead of processed and choose light snacks that are full, such as nuts, vegetables and humus, apples and cheese.
(See Slide # 6: Are You Enough Eating?)
Tip 3! Ask yourself, do you eat enough? Skipping a meal or consuming less than recommended may result in a weight loss plateau.
When we skip the food, we tend to overeat later in the day. When we wait while we are hungry, we are also inclined to make unhealthy choices. Most of us can relate to the feeling that they are coming back from work, starving and eating everything in their eyes.
Do not eat enough slows down our metabolism. Our body goes into starvation or preservation mode. It keeps everything we eat because it does not know when we will eat again. If you were in the wild left without food, that would be good. Our body will protect us from starvation to death. However, when we try to lose weight, he turns and makes weight loss difficult.
(See Slide # 7: Exercise, change it!)
TIP # 4 – Exercise and change it!
A great feature of our body is that we become more effective as we exercise more. Our heart, lungs and muscles are adapted to be able to do more while using less energy.
However, when we try to lose weight, we do not want to save energy; we want to burn energy. To do this, we have to "shock" the system and predict it.
Try changing the frequency, intensity, time or type of exercise. You can even make some household duties to add extra burning!
If you have not already done so, add some strength training! This will add more muscle to your body, which means you will burn more calories in general.
(See Slide 8: Have regular check-ups with your doctor)
Last but not least – Tip # 5. Make sure you have a regular check with your doctor.
There are many conditions that can hinder weight loss. The most common conditions affect your thyroid gland.