How to Beat the Weight Loss Plateau

Every dieter sooner or latter is faced with an issue with plateaus or set points. Usually they occur after 20 lbs. of weight loss but in some people they occurs early or even later. Here are the two big issues to face when it happens to you.

Managing Portion Sizes.
This is a issue in every weight loss program. Neglectfulness, boredom, and fatigue inevitably lead to the intake of larger and larger portions. Make certain you stick to the meals that offer you simple portion management. Numerous containers or packages of food items, even low-calorie foods, hold more than a individual portion. To determine the number of calories in the container when it is not a single portion (and this should frighten you), multiply the amount of calories per helping by the number of portions in the container. Forget about trying to figure out calories per portion using grams or oz .; that can easily become too complex. Most of the people understand that a family-size bag of chips or snacks contains much more than a individual portion and then they assume that a scaled-down bag consists of only a individual portion. However, this might not absolutely be the situation! The medium-size packages are often deceptive. If the package contains a single portion, eat just that amount. Much better yet, look for foodstuff that offer “natural” portion control. However, the advantages of frequent snacking is the fact that snacking puts a stop to low blood sugar and helps ensure simpler portion management especially with the evening meal.

Researching for Concealed Calories.
Another common issue that adds to stalled weight reduction is “hidden calories.” These are the calories in high-calorie foods that people eat with out even recognizing they are doing it. A number of favorite foodstuff have disguised . calories. Sometimes, the little things-not the large slices of cake-stall weight loss. Remember eating one hundred extra calories per day can lead to a 10-pound weight gain in a year. In addition, burning off those additional a hundred calories necessitates up to half an hour of nonstop walking, 20 minutes of nonstop cycling, 15 minutes on a treadmill, or 10 minutes on an elliptical trainer every day. The following table lists several of the high-calorie everyday foods that may contribute additional calories to your diet:

Condiments :Butter, margarine, mayonnaise, tartar marinade, extra virgin olive oil, oil, cream cheese

Salad Dressings Caesar, bleu cheese, ranch, olive oil vinaigrette, croutons can add hundreds of calories to a salad that might only be 150 calories to start

Snack foods: Ice cream in large containers, high-calorie protein bars, smoothies, nuts, seeds, peanut butter, tortilla chips, pretzels, crackers, dried fruits

Mixed Alcohol Drinks: Margaritas, martinis, rum and cokes, rum and tonics, screwdrivers, Piña Coladas