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Imagine the situation: you have a few weeks to observe strict diet, bravely refusing gatherings in cafes and breakfast in bed, doing exercises diligently and regularly go to the gym, but the scales suddenly froze in place and refuses to move downwards. For this nightmare existence of any woman nutritionists came up with a beautiful name - "plateau effect". So why is this happening and how to get the weight started to decrease?
Plateau effect is actually not a disease and not a violation, but merely a natural reaction to losing weight. Remember, Raskolnikov in Dostoevsky thought: "To all of a scoundrel, a man accustomed?" That happens to our bodies is the same. Because of this very addictive weight and stop: the body decides that he now always have to live in 1200 (1000 or even 800) conditional calories a day - and learns to cope with it. As a result, the arrow weights freeze.
However, the effect plateaus can occur not only due to a strict diet. In addition to her, there are other reasons for stopping weight. The most common "culprit" plateau only three.

Strength training

Especially if they are too much or if they are too monotonous. Do not exercise on a daily basis, otherwise the body just gets used to stress, as well as to limitations in food. A daily workout along with diet will cause even more stress - a stressful situation will automatically switch your body into a power saving mode (and fat in the hips and waist).

What to do?

Create the most diverse and adequate training plan, which will include both strength training (pumped muscles) and cardio (dispersed oil).

Premenstrual syndrome

Because of that weight can not only stop, but also increase. Feel swollen and will not fit in the jeans? Check the calendar. Before the beginning of the cycle, many women suffer from edema due to slow metabolism, so it is not surprising that the weight at this time stands still.

What to do?

Wait for the cycle and eat right: so as not to provoke a delay of excess water. For this purpose should include in your menu more fruits and vegetables, and of all fatty, fried and smoked to give, the more you have, and so on a diet.

Waiver of salt

If you sit on a diet, which involves the rejection of salts (such as Japanese), weight reduction may also slow down. Salt regulates the circulation of fluid in the cells. Complete rejection of the same salt will lead to dehydration.

What to do?

Not to feel squeezed lemon both externally and internally, do not sit on a fully salt-free diet. Nutritionists recommend a day to consume 5 grams of salt - but remember that this rate includes all salt added to food, including that contained in the finished product, so read the labels carefully.

If all of the above cases and causes of the plateau effect - not yours or does not help, try the "general" effects on weight: not only do they help to cross the very "dead spots", but also accelerate the process of losing weight.

Start practicing

Especially if while you "dabbled" only diets. First of all it should be weight training, so that the dumbbells and Arm bodibarom or go to the gym. Such exercises accelerate metabolism, because actively working muscles will consume calories even while you sleep.

Use the "zigzag»

If you're already a long time adhere strictly to 1500, for example, calories a day, it is not surprising that the body is accustomed to such conditions. Push the plateau and you can just a couple of days, at first sharply decreased and then increased the number of calories. On the cake, however, rush still not recommended, but if you normally build a diet based on 1500 calories, try one day reduce them to 1200, and the next, on the contrary, increased to 1700.

Add cardio

Especially if you've only deal with power exercises. Cardio useful just for those who want to lose weight - they burn excess fat and tighten the body. In addition, you can diversify your cardio, if any, are already included in your daily "sport-menu": it can be a long walk, Nordic walking, running, biking, dancing, or even fight.

Analyze your menu

What you eat more - proteins, fats or carbohydrates? Most likely, the proteins - is based on this most diets make us chew chicken breast and salad leaves. Try balanced diet, adding a useful complex carbohydrates (cereals, muesli, cereals, legumes) and even some healthy fats - e.g., omega-3 fatty acids, which are abundant in fish (salmon, trout, tuna), as well as linseed, olive and other vegetable oils - they can be used in pure form, a spoonful a day, or fill their vegetable salads.

Go to split meals

From frequent meals continuous use: you do not starve, you eat less because they do not pounce on the food, and you will naturally speed up your metabolism. So buy a nice lunchbox, cut it fresh vegetables and carry with them.

Well, a few useful tips for last-mini:

1. Under no circumstances do not stop the diet, even if the weight does not go away for a week or more. Plateau can last for two weeks, and more, so that even if you lose heart and completely lost motivation, think - is not sorry to be worth the effort and time? For what you interrupt a diet - to then start all over again? Be sure to try one of the above methods to help start losing weight again. And if all else fails, calculate your body mass index - maybe he has bounced back and not "lose weight" you because more and not have?

2. Once the scales do not show anything interesting, change measurement tool. Stop weighed and arm centimeter: weight may remain the same, and the volume at the same time - to leave.

3. Analyze your diet and perform work on the bugs. Maybe you drink too little water (do not forget about the notorious two liters of life-giving water)? Regularly (at least once a week) raided pastry or may not be of a very high-calorie cake during a birthday colleagues? Sometimes it can be a mistake and that in which you believe is sacred from school days: not always tips, read in teen magazines actually work. For example, it concerns the common misconceptions about the "do not eat after six" - that it just might lead to a "standstill" weight: if you dine at 18.00, and eat breakfast at 8:00 am, a break between meals is too large. The body immediately turns on the "state of siege" and retains all the calories "in reserve».

One way or another, but we all react differently to the same thing. And if the girls on your favorite forum say that from lightning magic diet lost weight, but you can only watch dejectedly on the scales, it does not mean that we should give up and return to normal life with pizza and TV shows in the evenings. Be patient: plateau effect never lasts more than a month, and usually goes away even faster. It is better to repeat like a mantra: "Everything passes, and it will pass." And remember, the best way to normalize weight than a proper diet and exercise, not yet invented.