With two-thirds of Americans currently overweight, it is evident that losing weight is not an easy task to accomplish. During the first week of weight loss, motivation is high and the pounds seem to roll off. Week two is often a different story. Understanding why weight loss can slow down will keep you from getting discouraged as you continue along on your weight-loss journey.
WATER WEIGHT
It is common to lose 3, 4 or even 5 lbs. the first week when changing your diet. However, a large percentage of this lost weight is water. When you decrease caloric consumption, your body starts to burn glycogen for energy. Glycogen is the storage form of carbohydrate and tends to hold onto large amounts of water. When it is burned for energy, this water is released. Because each gram of glycogen holds onto 4 g of water, there is a significant weight loss when it is burned. That is why week two's weight loss won't match week one's weight loss.
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CRAVINGS
Refined carbohydrates like sugar, candy, soda and chips tend to have an addictive quality to them. For most people, the more you have of them, the more you want them. When you change your diet and cut down on these foods, your body goes through a kind of withdrawal, and you get intense cravings for these foods. If you are eating a healthy diet, these cravings will dissipate after a short time, but they tend to be really bad in week two. This is something you just need to try to tough out until the cravings become more manageable.
DECREASED MOTIVATION
When you first start a diet, you are really excited to make changes, and your focus and adrenaline get you through the first week easily. In week two, you start to realize that this whole weight loss thing is going to take some work. The realization that your life will have to seriously change to accomplish your goals becomes apparent. In other words, reality sinks in. This can be a challenge for many.
MUSCLE SORENESS
Most weight-loss plans include an exercise component. It is common to overdo it the first week and experience delayed onset muscle soreness. Delayed onset muscle soreness occurs after 24 to 48 hours in response to either aerobic or resistance exercise. Eccentric muscle contraction leads to structural damages to the muscle that tends to result in an inflammatory response. This soreness can sap your will to exercise because it is uncomfortable. It is a good idea to gradually increase your physical activity over a period of weeks to decrease delayed onset muscle soreness. This will help to keep you motivated in week two and going forward
REFERENCES
- MayoClinic.com: Getting Past A Weight-Loss Plateau
- Centers For Diseaes Control and Prevention: Healthy Weight: It's Not A Diet, It's A Lifestyle
- "Physical Activity and Health: A Report of the Surgeon General"; U.S. Department of Health and Human Services; 1996
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