10 ways to break a weight loss stall

It happens to almost everyone - weight loss slows or appears paralyzed. Sometimes you can even begin some weight, and not many things more demoralizing than that again! Here are some tips that will help you in this situation. Not all of them work for everyone, but they are all good things to try to get back in the mode of weight loss.

Many of these suggestions came from a conversation I had with Dr. Eric Westman. Dr. Westman is an associate professor of medicine at Duke University and director of the Duke Medical Clinic of life when he. Treatment of obesity and diabetes teacher, with an approach to low-carb diet in the many years He has published numerous articles in his research credit and is co-author of The New Atkins for a New You, among other books.

Remember - weight fluctuates, even if we take the same amount of calories consumed, the weight varies. The amount of liquid, fibers, etc., body changes every day and of course reflects scaling. In fact it is preferable not to weigh every day during the weight loss - even reach a week. Even then it can take weeks, if no weight loss occurs, even if you are losing fat. You can gain muscle, for example. So do not be obsessed with the scale.

On the other hand, if one month has resulted in no weight loss, you may be able. In this case, here are some things to try.

1 No Carb can creep creep up on you!

The most important point, and a very common problem. It happens almost every where we let the carbs back into your diet at random, often without realizing it. Most studies on the low-carbohydrate diet, which show that people have more time to find that this is true eat.

Approaches such as low-carb Atkins diet is to encourage more and more carbs after low carb initial phase. It is important to follow the instructions on the quickest way to get it and do when carefully to stop. This is very useful because it promotes awareness of carbs you eat and how it affects you.

Tips for carb creep fight

Keep everything you eat in a typical day - leave out anything! Measure to be your food as much as possible, as accurately as possible. Then use a book of carbohydrates to the application or website such as calories, to enter all the food and the amount of carbohydrates that you consume. Some stubborn souls are able to keep a food journal process is ideal in (mobile application can be very useful in this regard), but on a practical basis, make a day sometimes for most of the rest of the work ourselves.

Look at your parties! 'S easy to get away with foods, get carried away having "some carbs." Nuts, cheese, cream, and all have small amounts of carbohydrates, and if you eat too much, adds it up!

Restart - If, for example, the Atkins diet, re-induction phase followed and start again, make sure to follow the plan exactly.

2 Eat according to your hunger

One of the best things about a low carb diet is that hunger should be set so that you take in fewer calories. If you eat the right amount of carbohydrates in your body that you have had cravings should subside. (We often speak of "feeling normal around food," and it was a wonderful experience it is.) If you still feel the urge to eat when not hungry, you can eat too many carbohydrates.

Cravings to fight

The amount of carbohydrates that is right for you?

That is, it is quite possible to replace their existing information. Do not do that! If you are not hungry do not eat! Also, do not stuff you make yourself - just eat until you are full.

Nix 3 alcohol

Dr. Westman told me that some people are more sensitive to the effects of alcohol than others vis-à-vis the weight loss. Some can not drink moderately, while others. So if your weight loss has stalled, it is interesting to try to cut the alcohol consumed. In all cases, you should count the carbohydrates in the drinks!

4 years!

Exercise Dr. Atkins as "non-negotiable" for a reason. One thing that, if we happened to lose weight, is that our metabolism slows down. Although there is evidence that this will happen less in the low-carb diets, calorie restriction, it still happens. One way to combat this, regular exercise. It works best when the routine includes strength training.

It has been shown that during exercise is important for weight loss, can be crucial for the maintenance of substantial weight loss. In particular, strong exerices (in short bursts) the performance of energy-producing organelles in our cells, to improve the so-called mitochondria. People with insulin resistance (ie, those most likely to respond to a low-carb diet which) are more likely to have difficulties with optimal mitochondrial function, so that the exercise can be more beneficial for them.

5 Try to make your meals habits vary

Sometimes people find that they make a difference, a different diet to try. For example, try a big breakfast and a small dinner. Within three hours before going to bed do not eat. Or try spent as a part of each day without eating a technique called intermittent fasting.

6 Treat Ketosis

When our bodies are used primarily fat for energy, which may be in ketosis. A diet that is low in carbohydrates may or may not be a ketogenic diet for a certain person. Some people are in ketosis eating 100 grams of carbohydrates per day, while others need to Atkins induction levels. We can tell by testing for ketones in the urine or blood (as they experience some ketones in the breath).

6 Treat Atkins Fat Fast

Many low carber found that the Atkins Fat Fast is a great way to break your review and recommended Dr. Westman said some of his patients in this situation. What is a fat fast? This is a "diet" 3-5 days of 1000 calories per day, in which 80-90% of calories from fat. It works by jumping out of the body into ketosis. Atkins recommends foods such as macadamia nuts, avocado and cream cheese. It is important for longer than Dr. Atkins recommends doing.

If you are interested in fat quickly, author Dana Carpender wrote about it in the CarbSmart website, including menu suggestions. She has a book of fast food and fat.

8 test diet "Old Atkins"

The diet that Dr. Atkins has been used for many years been a bit of later versions. The main difference is that the total carbohydrate instead of net carbohydrates on the first use. This means that the fiber is not deducted from the total daily carbohydrate distribution atoms. Dr. Westman says this is another way for people to break a job.

Daily weighing 9 - and body fat percentage

During weight loss, do not recommend weighing yourself every day, because it tends to push people to follow the ups and downs of his crazy body fluids. However, if weight loss is stopped, as a good thing has to be. You can make sure that your weight is to stay in a "safe zone", and when it begins to rise, it may motivate you to take further action might increase the intensity of your workout.

In addition, Dr. Westman recommends considering a scale, body fat, not only pursues weight. Even if the number you receive may not be entirely accurate, it will tell you if you go in the right direction. Sometimes you can not change your weight, but can be by muscles and lose fat.

10 drugs

Dr. Westman that about 5% of patients from the addition of drugs to benefit their lifestyle changes. If all else fails, this could discuss anything with your doctor.

Be patient with yourself

Everyone loses weight at different rates. Dr. Westman said that in his experience, people with diabetes lose more slowly, and postmenopausal women certainly lose more slowly (and may have hormonal adjustments). You know, a woman who, until they have won it for a few years through menopause, then lost more weight! If weight loss does not wait as fast as you want to happen, or on a support, focus on all the great health benefits you from the way you eat low carb. They deserve congratulations for what changes you have to improve your health.