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If you have been diagnosed with adult onset type II Diabetes, you may be able to control your condition through diet and exercise. Many people have genetic predispositions for adult onset diabetes, but the disease is usually brought on by poor...
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How to Break Out of a Weight Loss Plateau

How to Break Out of a Weight Loss Plateau
by Renee Kennedy

What is a weight loss plateau?

You are on a diet, but you reach a period of time (two or
more weeks) where you can't seem to lose any weight.
Your weight may actually fluctuate 3lbs up or down, but
you can't seem to break below this range.

You can experience a weight loss plateau for different reasons:

1. You are consuming too many calories for the amount of
calories that you are burning off.
2. You are not consuming enough calories; your body
defends itself by slowing down your metabolism.

First, you need to determine if you are experiencing a
plateau or if your weight is in a state of normal fluctuation.
Weigh yourself once per week. If you have not lost any
weight after 3 weeks, you've hit a plateau. Remember,
people lose weight at different rates. If you've lost even
one pound after three weeks, you are still losing weight and
probably don't need to change anything. The closer you get
to your goal weight, the harder it will be to lose weight.

Second, if you are experiencing a plateau, look at your
current diet and exercise patterns. The NutriCounter can
function as a measurement tool to see how many calories
you are consuming each day. (http://www.nutricounter.com)
It will also help you determine if you are eating the appropriate
amount of carbohydrates and protein each day. You should
also keep an exercise journal that will help you determine
how much exercise you are getting each day.

Here are some patterns that you may need to break.
(Note: before trying any of the methods below, get your
doctor's advice. This is especially important if you have
special dieting needs.)

1. You should be eating at least 1200 calories a day if you
are a woman and 1500 calories per day if you are a man. If
you restrict your calories too much your body will start
stockpiling fat


because it thinks you are starving.

2. You may try to break a plateau by decreasing the percentage
of carbohydrates and increasing the percentage of protein
that you intake each day.

3. Another common recommendation is not to mix your
protein and carbohydrates. If you have a protein breakfast,
wait 2-3 hours before resuming your balanced meals.

4. Generally speaking, you should be exercising no more
than 1 hour per day. However, ask yourself if your fitness
routine is intense enough? Simply walking around the block
for 15 minutes a day may not be enough for you. Each person
is different. Also, walking around the block may have been
an excellent exercise when you first started to lose weight,
but it may not be enough now that you've hit a plateau.

5. If you have recently added a fitness regimen to help you
lose weight, you may experience a slight weight gain for the
first few weeks, especially if part of that routine involves
weight lifting. This can be a very frustrating experience.
If you are engaged in an intense workout regimen, it may help
to measure yourself with a measuring tape, rather than the scale.
You will be putting on muscle and muscle will burn more
calories than fat, but it's also heavier.

6. If you are already on a low calorie diet and you are
sticking to it, then it is not recommended that you cut out any
more calories. Increasing your activity is really the key to
breaking out of a plateau. However, if you are "supposed" to
be on a low calorie diet but you are not sticking to it, well,
the answer is obvious: you need to stick to it.

Come and visit the NutriCounter web site for more
information on how nutrition and fitness influence
weight loss, diabetes, pregnancy, heart disease and more!
http://www.nutricounter.com


About the Author

Please email renee@napuda.com if you use the article. Please include the entire article.

 

American Diabetes Association Home Page
Their mission is to prevent and cure diabetes and to improve the lives of all people affected by this disease. Available in English and Spanish.
www.diabetes.org
 
Diabetes Information - American Diabetes Association
The American Diabetes Association recommends the FPG because it is easier, ... Take the first steps toward better diabetes care by visiting the Diabetes ...
www.diabetes.org
 
Diabetes UK home page - Diabetes UK
Diabetes UK is the largest organisation in the UK working for people with diabetes, funding research, campaigning and helping people live with the ...
www.diabetes.org.uk
 
Canadian Diabetes Association
To promote the health of Canadians through diabetes research, education, service, and advocacy.
www.diabetes.ca
 
Diabetes information including treating type 2 diabetes at ...
Offers dietary recommendations, including recipes and tips on managing blood sugar levels. From GlaxoSmithKline.
www.diabetes.com
 
Diabetes
Web site for Diabetes. ... publishes Diabetes. Stanford University Libraries' HighWire Press ® assists in the publication of Diabetes Online ...
diabetes.diabetesjournals.org
 
CDC Diabetes Public Health Resource
The diabetes information homepage of the US Centers for Disease Control and Prevention, provided by the CDC’s Division of Diabetes Translation.
www.cdc.gov
 
CDC - Health Topic: Diabetes
Diabetes · Diabetes and Research Diagnostics · Diabetes Surveillance Report · FAQ's on Diabetes · Physical Activity and Health: A Report of the Surgeon ...
www.cdc.gov
 
National Diabetes Information Clearinghouse
Provides educational materials to increase knowledge and understanding about diabetes among patients, health care professionals, and the general public.
diabetes.niddk.nih.gov
 
Diabetes mellitus - Wikipedia, the free encyclopedia
For diabetes mellitus in pets, see diabetes in cats and dogs. ... Type 1 diabetes mellitus - formerly known as insulin-dependent diabetes (IDDM), ...
en.wikipedia.org
 
MedlinePlus: Diabetes
(National Institute of Diabetes and Digestive and Kidney Diseases) - Links to PDF ... Select services and providers for Diabetes in your area. ...
www.nlm.nih.gov
 
MedlinePlus Medical Encyclopedia: Diabetes
Diabetes affects about 18 million Americans. There are many risk factors for ... These levels are considered to be risk factors for type 2 diabetes and its ...
www.nlm.nih.gov
 
Diabetes
What to expect from your diabetes diagnosis? Get up-to-the-minute information about medications, insulin, blood sugar management, nutrition requirements, ...
diabetes.about.com
 
WebMD Diabetes Health Center - Information on Type 1 and Type 2 ...
Find in-depth information here about diabetes prevention, diet, ... Study Shows Burned-Out Staffers More Likely to Get Type 2 DiabetesGo To Article ...
www.webmd.com
 
WebMD Health - 404 Error
Allergies|Anxiety Disorders|Arthritis|Asthma|Back Pain|Bipolar Disorder|Cancer|Children's Health|Cholesterol|Depression| Diabetes|Diet & Nutrition|Erectile ...
www.webmd.com
 
Diabetes Overview
Defines diabetes, including the various types and treatments. Provides information on the impact and cost of the disease, its increasing prevalence, ...
www.niddk.nih.gov
 
Diabetes News - The New York Times
A free collection of articles about diabetes published in The New York Times.
topics.nytimes.com
 
children with DIABETES Online Community
An online community for kids, families, and adults with diabetes, featuring message boards, chat rooms, and questions/answers from medical professionals.
www.childrenwithdiabetes.com
 
International Diabetes Institute - Diabetes Research, Education ...
The International Diabetes Institute is the leading national and international centre for diabetes research, diabetes education and diabetes care.
www.diabetes.com.au
 
Diabetes New Zealand
Educates and informs people about diabetes, its treatment, prevention, and cure of diabetes.
www.diabetes.org.nz
 
 

 
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