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10 Tips for Weight Loss: You can try If you can't keep a proper Diet

According to study findings from major U.S. scientists Universities have managed to lose just 1 out of 5 people the excess weight which was the least.

10 Tips for Weight Loss: You can try If you can't keep a proper Diet

According to study findings from major U.S. scientists Universities have managed to lose just 1 out of 5 people the excess weight which was at least 10 % of their body mass. The plateau effect is one of the causes that makes weight loss such a tough job. This is a phenomenon where through all efforts the weight stops decreasing.

Naturally, people are discouraged when there is no improvement and prefer to avoid leading a healthy lifestyle. However, the impact on the plateau can be combated.

YourFitnessRink has found clinically validated ways to lose weight, even though you're in the stage of the plateau.

1. Do weight exercises

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Weight training is less effective than cardio workouts to lose weight, but it helps to maintain the level of metabolism that is important when you are on a long-term diet. Weight training makes the metabolism much faster and does not allow the body to switch to the mode of low energy use.

But after a workout, don't forget to eat some protein: the muscles will get stronger, and you won't get any extra fat.

2. Change the weeks caloric value

Our smart bodies respond to smaller quantities of food while we're on a diet, thus reducing energy intake. In other words, the body adapts to the new circumstances of life, while maintaining the extra pounds — in case there is no food at all. And when you start eating fewer calories, the body knows its decision was correct.

You may use the Caloric Cycles to trick the body. You should eat about 1,000 to 1,200 kcal 2 days a week with almost no carbohydrates, and you should eat 1,500 kcal the rest of the days. This trick will not make the metabolism slow down and will build the caloric deficit that is required.

3. The difference between a real and an imaginary plateau

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Extra fluids leave our bodies during the first days of the diet which makes the number drop rapidly on the scale. But to lose just 1 lb, you need to run a deficit of 3,500 calories. How you achieve it doesn't matter, but the progress isn't going to be easy.

Many people think it's a plateau to slowly lose weight, so they lose interest and go down the diet. Be careful, and don't move more than once a week on the scale: this way, the improvement will appear bigger.

4. Eat more vegetables and protein

© Instagram / the_local_chefs   © Instagram / nadinas_80  
Low-carbohydrate diets are considered the safest weight-loss method. Protein and fiber make us whole and improve metabolism. Carbohydrates cause insulin levels to rise which makes us hungry. And if you're trying to lose weight, eating a slice of low-fat beef, rather than a sweet apple, is healthier.

5. Change your exercises

© Unsplash   © Pixabay
Thousands of years of struggle for survival have taught our bodies one basic thing: energy should be preserved by any possible means. The human body adapts after a while to the exercises that you are performing. So, the progress will definitely slow down after several weeks of similar work-outs.

There is only one solution: You can change your exercise routine once every 1-1.5 months. There are many different options to choose from: change yoga for pilates, do new exercises, train new muscles you haven't before, and change the weights you use.

6. Eat healthy and tasty food

© Instagram / naastia_cake   © Instagram / a_iriskaa
The ability to withstand the urge to eat depends on proper brain function. However, if a person hasn't eaten something delicious for a long time, their brain starts to convince them that a piece of chocolate or biscuit can give them a lot more pleasure than such foods will really.

Therefore nutrition experts recommend that small portions of "prohibited" foods be included. If you allow yourself to relax from time to time, then at some point you have a smaller chance of losing control and interrupting your diet.

7. Reckon the nutritional value of the food you consume

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The amount of calories required to lose weight is not only dependent on physical activity but also on body mass. If a person who is overweight eats just 2,000 kcal a day, they will lose weight, and if a little woman does the same, she will gain weight.

Should not fail to recalculate your food's caloric value for every 10 pounds that you lose.

8. Maintain a strict sleep schedule

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As scientists have found out, getting bad sleep and losing weight in a healthy manner is impossible. There are many reasons for this, but in short: if you don't sleep enough, your body becomes stressed. Stress leads to feeling thirsty, and metabolism changes. So make sure you get enough sleep no matter what.

9. Calories count

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Scientists have shown that, within several weeks, people who lose weight without supervision stop tracking what and how much they eat. The improvement of course ends and you can't lose weight. Yeah, do know how many calories you 're eating.

10.Take due account of body characteristics

© Instagram / _jenia__jenia_   © Instagram / energy_mira
Everyone knows that women's bodies retain much more water right before the start of the menstrual cycle, just as when people drink too much water (especially before sleep), eat salty foods, drink alcohol, and eat dairy products. In different people, you should bear in mind the individual reaction to different foods. So, examine what you are eating and how it affects your body.

For example, because of eating too many tomatoes, the author of the article could not lose weight. Yeah, they are vegetables and they don't have any extra calories, but they didn't let water escape her body for whatever reason, in this woman's case.

The swelling will disappear within the next 2 days after you stop eating some foods. So don't let a couple of extra pounds make you panic and despair. Forget about the scale and use a ribbon tape measure: it'll quickly show you 're making progress.

Have you ever had the effect of plateauing when you were trying to lose weight? How did you handle it? Share your knowledge in the following comment section. Credit: Brightside

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YourFitnessRink - Fitness and Health Matters: 10 Tips for Weight Loss: You can try If you can't keep a proper Diet
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According to study findings from major U.S. scientists Universities have managed to lose just 1 out of 5 people the excess weight which was the least.
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