Just about every person sooner or latter encounters a problem with platueaus or set points. Usually they occur after 20 lbs. of weight loss but in some people they occur early or even later. Here are the two big issues to face when it happens to you.

Maintaining Portion Sizes.

This is a issue in every weight loss plan. Negligence, boredom, and tiredness almost always lead to the intake of larger and larger servings. Make sure you adhere to the foods that offer effortless portion management. Many containers or packages of food items, even low-calorie foods, hold more than a single portion. To discover the number of calories in the container when it is not a individual portion (and this should scare you), multiply the quantity of calories per helping by the actual number of portions in the container. Forget about trying to determine calories per portion using grms or ounces; that can easily get too complicated. Most people acknowledge that a family-size bag of potato chips or snacks contains much more than a single portion and then they presume that a smaller sized bag contains only a single portion. However, this might not necessarily be the situation! The medium-size packages are often misleading. If the package contains a solitary portion, eat just that amount. Far better yet, seek food items that offer you “natural” portion control. Moreover, frequently snack helps prevent low blood sugar and ensures easier portion management.

Looking for Disguised Calories.

One more typical difficulty that contributes to delayed weight reduction is “hidden calories.” These are the calories in high-calorie foods that folks eat with out even knowing they are doing it. A number of preferred food items have concealed calories. Sometimes, the little things-not the large slices of cake-stall weight loss. Remember that consuming 100 extra calories per day can lead to a 10-pound weight gain in a twelve months. In addition, burning off those additional a hundred calories necessitates up to half an hour of nonstop walking, 20 minutes of nonstop riding a bicycle, 15 minutes on a treadmill machine, or 10 minutes on an elliptical trainer each and every day. The following table lists several of the high-calorie everyday foods that may contribute additional calories to your diet:

Rereading the Food Labels.

Foods that are “low-fat” do not necessarily mean they are desirable for someone trying to lose weight. To be sure, reread the label to determine the number of calories and carbs to be certain that they are equally “low.” I have seen low-fat muffins that have hundreds of calories, such as Starbucks® “low-fat” blueberry muffin, which has more than 300 calories.

Similarly, sugar-free, low-sugar or no sugar added does not mean that such foods are desirable or low in calories. Often these labels indicate that no sugar has been added to something that already contains sugar. Starbucks® No Sugar Banana Cake has more than 490 calories! Again, be sure to read the label. Low-carb foods are not necessarily low-calorie foods. Be especially careful with foods such as shakes, candy bars, and cookies labeled low-carb, as the label may also say “not a low-calorie food.” Some foods that are good for certain low-carb dieters may not be beneficial to someone trying to lose weight. A Read your food labels again; it only takes a second or two. If the food you are about to eat has no label, be very careful. The occasional treat is not what hurts you, it’s the stop at Starbucks® every day that really counts.

Condiments :Butter, margarine, mayo, tartar marinade, olive oil, cooking oil, cream cheese

Salad Dressings Caesar, bleu cheese, ranch, olive oil vinaigrette, croutons

Richard Lipman M.D, board certified endocrinologist, internist & weight loss expert has treated tens of thousands of adults, children and families with weight & metabolic disorders. He is the author 4 new diet books including New Pounds & Inches at www.bestbuyhcg.com

Dr Richard Lipman MD, is a board certified internist and endocrinologist. In his office in Miami, Florida he has diagnosed more than twenty-five,000 people with metabolic and bodyweight difficulties. He is the author of over 20 medical journal articles and five e-books on metabolic processes and bodyweight loss. He relates his latest experience treating countless numbers of patients with the HCG diet in his new book, New Pounds and Inches which is available at his web site, http://www.bestbuyhcg.com

Author Bio: Richard Lipman M.D, board certified endocrinologist, internist & weight loss expert has treated tens of thousands of adults, children and families with weight & metabolic disorders. He is the author 4 new diet books including New Pounds & Inches at www.bestbuyhcg.com

Category: Wellness, Fitness and Diet
Keywords: weight loss plateau, diet set points, diet plateaus, why has my weight loss stopped