Presented to:

•Mam Hafsa Mughal

Presented by :
•Fatima akram
•Zuñaira
• Causes
• Types
• Dietry guidelines
• How to break it
• A weight loss plateau is a period of time
during which your body weight remains at
the same level.
• Calories inut= calories output
• The only way to break through a weight-loss plateau is
to cut calorie intake further and burn more calories
through exercise.
• Plateau is a multifactorial incident.
• Although the exact cause of plateau is
unknown, however there are some causes like
• Body adaptation
• Insulin resistance.
• Leptin (appetite hormone) insensitivity
• Overeating syndrome
• Micronutrient deficiencies
• The single biggest cause of weight loss
plateaus is calorie creep.
• This is the gradual and often unconscious
increase in calorie consumption as a diet
draws on.
• A second major cause of weigh loss plateaus is a
slowdown in energy expenditure.

• This is another natural adaptation to weight loss

that is driven by the brain’s defence of fat mass.
• The common cause of stalled scale weight despite
progress is water retention or muscle gain.
• This might be caused by elevated stress hormones
(cortisol)
• High salt intake
• Cyclical water retention,
• Higher glycogen levels or a sharp rise in lifting volume.
• When you eat more carbohydrate than your body
immediately needs, you store the leftovers in your carb piggy
bank, known as glycogen.
• The best way to shed the excess is to cut out refined, dense
carbs .
• Like white breads, pasta, and baked goods
• include more water rich and airy unprocessed “good” carbs
like fresh fruits and vegetables, popcorn, and fluffy whole
grains like quinoa and whole wheat .
• For every gram of fiber we eat, we eliminate
about seven calories.
• That means if you eat 30 grams a day you’ll
essentially cancel out 210 calories per day.
• A savings that could result in a 20 pound
weight loss in one year’s time.
• Water is attracted to sodium like a magnet, so when
you down a little more salt than usual, you may hang
on to extra fluid.
• Two cups of water weighs one pound, so a shift in
fluid will have an immediate impact on the scale.
• The best way to slash sodium is to skip the saltshaker
or sodium-laden seasonings and eat more fresh,
unprocessed foods.
• Protein contains an amino acid, leucine, that numerous research
studies have identified as a potent catalyst for burning body fat.
• .Protein has the highest thermic effect of food, meaning eating
protein burns more calories during digestion.
• Protein stimulates the production of hormones, such as PYY, that
help reduce appetite and make you feel full and satisfied.
• To boost your metabolic rate and promote weight loss, include at
least 20 grams of protein at each meal.
• The increased cortisol production that's
associated with stress can interfere with weight
loss.
• Stress-reduction strategies may help promote
weight loss.
• Water is an essential component of calorie burning.
• It helps flush out any excess sodium and fluid from
the body.
•
• The more muscle you have, the more calories you
burn, and the more body fat you’ll shed.