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3 tips om de plateaufase tijdens het afvallen te doorbreken

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3 tips om de plateaufase tijdens het afvallen te doorbreken.v1
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Ken je dat? Je bent al maanden goed bezig met afvallen en plotseling staat je gewicht compleet stil. Wat je ook doet en hoe goed je ook je best doet, er komt geen verandering in je gewicht. Wat doe je dan?

We kunnen het ons voorstellen dat het heel frustrerend is als je harde werk niet beloond wordt. Maar zit je wel echt in een plateaufase? Het is heel normaal als je gewicht soms één of twee weken stil staat. Bijvoorbeeld door hormoonschommelingen of een disbalans in je vochtlevels. Pas wanneer er zeker een maand overheen gaat en je nog steeds niets kwijtraakt, spreken we van een plateaufase. De nachtmerrie van iedereen die wil afvallen. Maar hoe kun je dit het beste doorbreken? Gooi je alles overboord en bekijk je waar food open near me te vinden is? Of pak je het anders aan? Lees mee en doorbreek dit patroon!

1. Lagere energiebehoefte

Vaak denkt men dat een plateaufase ontstaat doordat het lichaam simpelweg in reservestand komt. Hierdoor zou het metabolisme vertragen en val je dus niet meer af. Dit is echter een fabeltje. Kijk maar eens naar mensen die aan een eetstoornis lijden, zij blijven ondanks structureel te weinig eten afvallen. Je lichaam blijft immers energie verbruiken om jou in leven te kunnen houden. Dat wordt niet direct minder. Wel klopt het dat mensen die minder wegen ook een lagere energiebehoefte hebben. En hier gaat het vaak fout.

Als je hetzelfde dieet blijft aanhouden als tien kilo geleden, dan zal je uiteindelijk nog maar weinig afvallen. Dit omdat je dagelijkse energie-inname gelijk staat aan je energiebehoefte. Daardoor komt het gewicht stil te staan. Om weer verder af te vallen is het daarom belangrijk om je energiebehoefte opnieuw te berekenen en minder calorieën te eten. Zo doorbreek je dit patroon.

2. Cheatday inplannen

Soms moet je lichaam even gerest worden, voordat je weer gaat afvallen. Geef je metabolisme daarom even een flinke boost door een cheatday in te plannen. Wat eten we vandaag makkelijk en lekker! En geen paniek, van een keer een flinke maaltijd eten kom je echt niet direct heel wat kilo’s bij. Bedenk goed dat je niet dik kunt worden in één dag. Van een keer cheaten is dan ook niemand ooit slechter geworden. Wel is het belangrijk dat je je mindset na deze dag weer op afvallen zet. Zolang jij de knop weer kunt omzetten, kan een cheatday enkel een positief effect op jouw afvalavontuur hebben!

Let op: cheat niet vaker dan 2 keer per maand. Anders zal je calorie-inname over de maand gezien gelijk blijven aan je energiebehoefte. Dan blijf je dus ook in die plateaufase hangen.

3. Terugvallen in oude patronen

Naarmate het afvallen steeds soepeler verloopt, zien we ook dat mensen het minder nauw nemen met het rapporteren van hun voeding en calorieën. Zo vergeten ze regelmatig een tussendoortje op te schrijven of vergissen ze zich in het aantal calorieën bij het nemen van een extra hapje. Daarnaast kunnen er ook de verkeerde keuzes worden gepakt. Zo denken veel mensen dat een pakje sultana’s een verantwoorde keuze is, terwijl dit helemaal niet zo is. Bekijk je voedingspatroon daarom eens kritisch. Ben je wel echt zo goed bezig als je denkt of kun je nog veranderingen maken?

Natuurlijk is een keer kiezen voor online food delivery geen probleem. Maar maak er geen gewoonte van en wees eerlijk tegenover jezelf over de calorie-inname. Eerlijk zijn helpt je bij het doorbreken van een verkeerd patroon, waardoor je uiteindelijk weer zal afvallen.

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