4 Steps to Overcome a Weight Loss Plateau
Hitting weight loss plateaus are a part of the weight loss journey. Don’t let them discourage you!
Here are four areas to begin evaluating first so you can overcome this hurdle and continue losing weight:
1. Too few calories
Weight Loss Plateau – Steps to Break Through
An individual recently submitted the following question at the Vital Health Zone:
I am 47 years old, I weigh 75 kg. I take Breakfast-oatmeal Lunch- 3 chappathis, Dinner-2 chappathi or cornflakes. Small meal 1 apple, 1 piece papaya, and some biscuits. I go for 1 hr morning brisk walk, and do half an hour exercises. But i have not reduced. For my age and ht I should be 55kg. What should I do?
Here’s the answer I provided:
How does strength training affect blood pressure?
Lifting weights can cause a temporary, but dramatic blood pressure rise. Systolic blood pressure can increase up to 350-400 mm Hg and diastolic blood pressure to 150 mm Hg even if your blood pressure is typically a healthy level of 120/80 or less.
Long term high blood pressure is linked to arterial endothelial dysfunction. The endothelium is the inner lining of your artery walls. Endothelial dysfunction can result in the hardening of artery walls. Researchers have been monitoring the effects of short duration rises in blood pressure, such as what occurs during strength training, to determine the effect on endothelial function. It has been determined that acute rises in blood pressure impairs endothelial function in untrained individuals and regular resistance training helps protect against vascular dysfunction.
At one time, weight lifting was discouraged if you lived with high blood pressure. However, this is no longer the recommendation. Regular physical activity that includes moderate strength training is one of many natural ways to lower blood pressure. A study published in Hypertension monitored participants completing resistance training 2 to 5 times per week and found strength training to help lower resting blood pressure.
Including strength training and aerobic physical activity can be a positive step towards lowering blood pressure; however, you must consult your physician before beginning an exercise and/or strength training program. Strength training is not recommended if you have uncontrolled high blood pressure, untreated heart disease, or an irregular heart rate.
The current American Heart Association recommends individuals 18 to 65 years-old include moderate intensity aerobic physical activity 5 days a week for a minimum of 30 minutes and strength training at least twice a week.
Feel free to share your thoughts below and be sure to sign-up for the free e-course 7 Natural Ways to Lower Blood Pressure.
All the best,
Lisa Nelson RD
Weight Lifting and Blood Pressure – How does weight lifting impact blood pressure?
Lifting weights can cause a temporary, but dramatic blood pressure rise. Systolic blood pressure can increase up to 350-400 mm Hg and diastolic blood pressure to 150 mm Hg even if your blood pressure is typically a healthy level of 120/80 or less.
Long-term high blood pressure is linked to arterial endothelial dysfunction. The endothelium is the inner lining of your artery walls. Endothelial dysfunction can result in the hardening of artery walls. Researchers have been monitoring the effects of short duration rises in blood pressure, such as what occurs during strength training, to determine the effect on endothelial function. It has been determined that acute rises in blood pressure impairs endothelial function in untrained individuals and regular resistance training helps protect against vascular dysfunction.
At one time, weight lifting was discouraged if you lived with high blood pressure. However, this is no longer the recommendation. Regular physical activity that includes moderate strength training is one of many natural ways to lower blood pressure. A study published in Hypertension monitored participants completing resistance training 2 to 5 times per week and found strength training to help lower resting blood pressure.
Including strength training and aerobic physical activity can be a positive step towards lowering blood pressure; however, you must consult your physician before beginning an exercise and/or strength training program. Strength training is not recommended if you have uncontrolled high blood pressure, untreated heart disease, or an irregular heart rate.
The current American Heart Association recommends individuals 18 to 65 years-old include moderate intensity aerobic physical activity 5 days a week for a minimum of 30 minutes and strength training at least twice a week.
Be sure to sign-up for the free e-course 7 Natural Ways to Lower Blood Pressure.
