{"id":3532,"date":"2020-01-10T07:16:52","date_gmt":"2020-01-10T07:16:52","guid":{"rendered":"https:\/\/noellewatsonfitness.co.uk\/staging\/6578\/?p=3532"},"modified":"2020-01-10T07:16:52","modified_gmt":"2020-01-10T07:16:52","slug":"slimmers-enemy-1","status":"publish","type":"post","link":"https:\/\/noellewatsonfitness.co.uk\/staging\/6578\/slimmers-enemy-1\/","title":{"rendered":"SLIMMERS ENEMY #1"},"content":{"rendered":"<p>The\u00a0<em>Weight Loss Plateau<\/em>\u00a0is defined as the weight loss phenomenon when weight remains stable for 3 weeks or more, despite best efforts.\u00a0\u00a0 It can last ages. And its responsible for many a person deciding that they \u201ccant lose weight\u201d.<\/p>\n<p>Knowledge is king, or queen.\u00a0 Understanding what\u2019s happening is key to solving it.\u00a0\u00a0 So here\u2019s an imaginary scenario that might help. I will keep it really simple.<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/noellewatsonfitness.co.uk\/staging\/6578\/__trashed-2\/p43\/\" rel=\"attachment wp-att-3538\"><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-3538 aligncenter\" src=\"https:\/\/noellewatsonfitness.co.uk\/staging\/6578\/wp-content\/uploads\/2020\/01\/p43.png\" alt=\"\" width=\"400\" height=\"252\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/noellewatsonfitness.co.uk\/staging\/6578\/slimmers-enemy-1\/p2\/\" rel=\"attachment wp-att-3546\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-3546 alignleft\" src=\"https:\/\/noellewatsonfitness.co.uk\/staging\/6578\/wp-content\/uploads\/2020\/01\/p2.png\" alt=\"\" width=\"269\" height=\"27\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: left;\">&#8220;Becky&#8221; weighs 16 stone and wants to lose weight. She;s been gaining little by little by little over the years, and now she&#8217;s decided enough is enough.<\/p>\n<p style=\"text-align: left;\">My magic scales tell us that she has what we call a Base Metabolic Rate (BMR) of 1800 calories \u2013 that\u2019s what her body uses at rest every day just to function.<\/p>\n<p>To start with she changes what she eats and drinks and gets more active. She does it exactly right. At the end of every day she\u2019s in\u00a0<em>calorie deficit<\/em>\u00a0\u2013 she has used more energy than she has taken in.\u00a0 Over 3 months of consistent effort she gets smaller and fitter, and loses a stone.<\/p>\n<p>But then the weight loss just stops.\u00a0 She\u2019s still doing what worked before, but its no longer effective.\u00a0 WHY?<\/p>\n<ul style=\"text-align: left;\">\n<li class=\"CxSpMiddle\">Because she has become smaller her BMR has dropped. Its now only 1450 calories a day.\u00a0 She\u2019s not so heavy, so moving is easier and uses less energy. Her body has become lower maintenance.<\/li>\n<li class=\"CxSpMiddle\">Also, she wasn\u2019t particularly fit at the start so most things were an effort when she started to exercise. But now she\u2019s fitter and become adapted to the workload she places on her body through exercise. That basically means that now she uses less energy to do the same exercise.\u00a0 She finds it all easier.<\/li>\n<li>So what she was doing before no longer works.\u00a0 Previously she was in calorie deficit. Now she needs less calories because she\u2019s smaller and fitter. She\u2019s balanced and no longer creating deficit from her efforts.\u00a0 She\u2019s in\u00a0<em>calorie equilibrium.<\/em><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: left;\">If this has happened to you, please read on.<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/noellewatsonfitness.co.uk\/staging\/6578\/slimmers-enemy-1\/p1\/\" rel=\"attachment wp-att-3545\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-3545 alignleft\" src=\"https:\/\/noellewatsonfitness.co.uk\/staging\/6578\/wp-content\/uploads\/2020\/01\/p1.png\" alt=\"\" width=\"272\" height=\"217\" \/><\/a><\/p>\n<ul>\n<li class=\"CxSpMiddle\">Do a Food\/Drink Diary and write it ALL down for a week.<br \/>\nAre you<em>\u00a0really<\/em>\u00a0eating what you think you are eating?<br \/>\nMaybe you\u2019ve got complacent?<\/li>\n<li class=\"CxSpMiddle\">Write a list of all that you&#8217;ve achieved already. See how far you\u2019ve come already.\u00a0 Remember\u00a0health is NOT just about weight loss.There are so many other wonderful side effects of looking after yourself a little better.\u00a0 Chances are you feel better, have more energy, fit more of your lovely clothes, have more confidence??<\/li>\n<\/ul>\n<div class=\"definition-parent\" style=\"text-align: left;\">\n<ul>\n<li class=\"CxSpMiddle\">Exercise \u2013 change what you do.\u00a0 Either change the duration, frequency or the intensity of your exercise. So work longer, more often. Or harder.\u00a0 Not just cardio now. You should also make sure you are doing enough exercise with weights or body weight to target large muscles. Build these \u2013 it boosts the BMR.\n<p>So if all you are doing is walking, you should now be\u00a0using stairs, steps, hills.\u00a0 Or even carrying a backpack that weighs something (if your back and shoulders can stand it).<\/li>\n<li class=\"CxSpMiddle\">Change what you eat\/drink.\u00a0 Try new recipes.\u00a0 Increase protein. Increase wholefoods.\u00a0 Get super well-nourished.\u00a0\u00a0 Don\u2019t stick to stuff that\u2019s \u201csafe\u201d which you always have.<\/li>\n<li class=\"CxSpMiddle\">Drink more water.\u00a0 A small glass at meals and between meals is fine. Fruit and veg all counts too.<\/li>\n<li class=\"CxSpMiddle\">If your food is very regimented, try one meal a week as a Treat Meal, where you can have whatever you want.\u00a0 After a heavy workout, this can boost metabolism brilliantly!<\/li>\n<li class=\"CxSpMiddle\">Rest well.\u00a0 In bed for 10pm every night for 8 hours.<\/li>\n<li class=\"CxSpMiddle\">Avoid stress.\u00a0 Stress increases cortisol. Cortisol may cause you to comfort eat. If you cannot, avoid stress, then make sure you have some stress reliever in your life. From time spent with a pet, or a friend, to a blasting Boxercise class, or a chill out Yoga class.<\/li>\n<li class=\"CxSpMiddle\">And just KEEP GOING.\u00a0 Keep visualising how it\u2019s going to be when you get to your Goal, and don\u2019t let anything get in your way!<\/li>\n<li class=\"CxSpMiddle\">Be STRONG and PROUD! You can do this.<\/li>\n<\/ul>\n<\/div>\n<div class=\"definition-parent\">\n<div class=\"paragraph\"><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>The\u00a0Weight Loss Plateau\u00a0is defined as the weight loss phenomenon when weight remains stable for 3 weeks or more, despite best efforts.\u00a0\u00a0 It can last ages. And its responsible for many a person deciding that they \u201ccant lose weight\u201d. Knowledge is king, or queen.\u00a0 Understanding what\u2019s happening is key to solving it.\u00a0\u00a0 So here\u2019s an imaginary [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":3547,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3532","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>SLIMMERS ENEMY #1 - Noelle Watson Fitness<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/noellewatsonfitness.co.uk\/slimmers-enemy-1\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"SLIMMERS ENEMY #1 - Noelle Watson Fitness\" \/>\n<meta property=\"og:description\" content=\"The\u00a0Weight Loss Plateau\u00a0is defined as the weight loss phenomenon when weight remains stable for 3 weeks or more, despite best efforts.\u00a0\u00a0 It can last ages. 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