What to do - Weight Loss Pleateu

Apa yang perlu dilakukan jika berat badan tidak lagi mahu menganjak bila kita berdiri atas penimbang? Mesti frust kan. Usaha untuk menurunkan berat seakan akan tamat bila berat tidak lagi turun. 

Tolong jangan patah semangat (pesanan untuk diri sendiri juga). Ini adalah perkara biasa dalam proses menurunkan berat badan. Apa yang perlu dilakukan ialah cuba fahami apa itu 'berat badan pleateu' dan bagaimana ia berlaku.

Mungkin info di bawah dapat membanu.

1. Hang in there.

You may feel stuck, but you're probably still losing weight—just not enough to register on the scale. But even dropping a third of a pound per week means that in a year, you'll be down a whole 17 pounds.

2. Avoid fuzzy math.

It's common to overestimate calories burned and underestimate calories eaten. Look for places where calories may hide—dressings, spreads, sauces, croutons, and condiments. Are you tasting a lot while cooking? Finishing what the kids leave on their plates? Absentmindedly grabbing handfuls of nuts, chips, or candy? You might try keeping a detailed food diary. Remember that for each pound you want to lose, you need to cut at least 3,500 calories—and if you don't want to eat less, to lose the same pound you'll have to add about ten extra hours of brisk walking or the equivalent.

3. Put up some resistance.

Increasing physical activity is particularly useful for moving beyond a plateau because exercise both uses calories and builds muscle. The more muscle you have, the higher your BMR, which is why working out with light weights or doing some kind of resistance training can be especially helpful. In fact, increasing your muscle mass as you lose body fat can compensate for the decline in BMR induced by weight loss.

4. Up your protein quotient.

There is some evidence that shifting fat and carbohydrate calories to protein calories may help preserve BMR during weight loss. But don't overdo it—20 percent of daily calories from protein is as high as you should go.

5. Shake it up.

Many fitness gurus claim that surprising your body with a change in diet, workout, or both can jostle you out of a weight loss rut. The science is pretty thin here, but the advice is reasonable because variety can keep you interested. Instead of constant dieting, you might try alternating calorie-cutting days, for example, with less-restrictive maintenance days. Switch to a new type of exercise. Alternate aerobic workouts with light weight training. A change may be just what you need to get the progress rolling again.

6. Recharge your drive:

If your motivation is flagging, write down all the reasons you originally wanted, and still want, to lose weight. Look at the list every day. Also let friends and family know what you're up to, and ask for their support.

7. Reconsider the skin you're in:

A plateau is an opportunity to reassess whether further weight loss is worth all the work it will take—and to reconsider whether you may, in truth, now be at a perfectly healthy weight and don't need to go any lower. If you do choose to stop where you are, turn your focus toward maintaining what you've achieved and keeping your body in good shape. Remember, eating well and being physically active are good for you. Do a little of both every day, and you will be a total success.

Boleh juga terus ke link di bawah yang menjelaskan tentang fenomena 'pleateau'.

http://www.oprah.com/health/Weight-Loss-Advice-Fitness-Plateau-Dr-Katz/2#ixzz1mJN9OnH8

atau 

http://sususejat.com/rahsia-menewaskan-plateau-ketika-menurunkan-berat-badan-bahagian-2/

Berat saya baru masuk proses ini. Agak frust jugakla. Tapi tak pe, saya sedang menukar pola pemakanan dan exercise. Semoga berjaya!

*Jika sebelum ini, sy mengamalkan minum segelas air suam dengan 2 sudu madu setiap pagi, mulai hari ini akan ditambah dengan perahan lemon. Lebih sedap dan tujuannya adalah untuk  detox. Jumlah pengambilan air juga perlu ditambah lagi 1 liter. 

Di pejabat, teh hijau akan sentiasa berada atas meja. (teh hijau mampu meningkatkan metabolisme)

Lepas exercise, sy akan ambil buah tin yang telah direndam dalam secawan air (khasiat serat yang sangat tinggi). Nanti akan dibincangkan lebih lanjut tentang khasiat buah ini. InsyaAllah.

Jom pergi jogging petang ni. Target sy hari ni 4 round, selepas sakit-sakit otot main tenis ahad lepas.