Losing weight is a struggle: And as with any good fight, you can not always be ahead of the game. At first you dominated and took off each time you entered the Libra. Then the numbers began to slow down, and now they are stagnant.
You have reached the dreaded weight loss plateau.
It is a sorrow when your fat loss slows down, but achieving a weight loss plateau is completely normal.
"The leaner you become, the harder it is to lose the last few pounds," says Tony Gentilcore, CSCS, owner of CORE in Brookline, Massachusetts.
As you continue to lose weight, your metabolism slows down, so you either have to consume fewer calories or burn more calories to continue losing weight. Your current weight, however, does not have to be your final weight. All you have to do is start your fat loss plan a bit differently if you want to see results. Here are six reasons why you have stopped losing weight ̵
You do not eat enough protein
Your metabolism slows down when you lose weight because your body does not need it According to Roy F. RDN, LD of Ohio State University, the same energy is needed to increase your size receive. Then you have to take into account the loss of muscle mass that naturally occurs when you lose pounds. The more muscle you have, the more calories you burn. "The goal is to maintain those muscles," says Gildersleeve. To do this you should keep the protein intake between 0.8 grams and 1 gram of protein per kilogram of body weight.
You do not share your food
Many people estimate the importance of portion sizes, says Gentilcore. You may think that looking at the amount of food you eat does not hurt much, but it can make a big difference if you try to lose the last few pounds.
Say, if you add just a few extra tablespoons of peanut butter for your daily smoothie, that's about 120 extra calories, which equals 840 extra calories per week.
"The closer you get to your target weight, the more careful you have to go," says Gentilcore.
If you do not see any results, you must pay attention to the portion control. First, familiarize yourself with what you should actually eat. For example, one serving of beef is 3 ounces (about the size of a deck of cards) and a serving of ice cream is half a cup (about the size of half a tennis ball). Then measure it, says Gentilcore.
Once you get used to what that amount looks like, you can check your portions again. Here are 12 easy ways to estimate the portion size when you need a starting point.
They indulge themselves too often
What harm does a brownie harm after a hard workout? Well, that kind of thinking can slow down your weight loss, says John Raglin, Ph.D. "You could run five miles, but it's really easy to reward yourself with more than 500 calories," he says. "The reward usually far exceeds the extra calories you've consumed."
These excess calories are becoming more common: if you take 500 calories a few times a week, you may need an extra calorie count of one day a week or more means 6,000 calories a month. And that can make a big difference if you can not seem to move the scale, says Raglin.
Instead of bumping into a sundae because you've "earned" it, choose smaller portions of goodies that you really love, like a really decadent piece of dark chocolate or a scoop of your favorite vanilla ice cream from high quality.
Here's a rule: Only 10 to 20 percent of your daily calories should come from junk food, says . Men's Health Nutritionist Alan Aragon. If you feel that you are not seeing results, stick to the 10 percent range when a craving occurs. So, if you're an active guy eating about 2,800 calories a day, that value should only be around 280 calories.
You think you're more active than you really are
When you start training more, you may see something called "compensatory inactivity," says Raglin. This means that you may be exercising more, but less moving during the day.
Many people have a habit of earning points. They hurt your butt during your morning sweat session. When you get home, sit on the couch for the rest of the day to watch your favorite Netflix show because you feel you've already done enough for the day.
That's a mistake: If it's you If you're serious about keeping up with your weight loss, the habit of not moving after exercise can really hold you back, says Raglin.
says. "It's a small difference, but you keep your metabolism upright."
In addition, you can be motivated if you incorporate more exercise throughout your day, says Raglin. Make an effort to be active whenever you can – go for a walk with your dog, kick a soccer ball with your kids, or set a daily goal for the pace. The pounds will continue to decrease, he says.
You do not properly fill up
Sticking to a high-intensity routine increases your appetite, says Raglin. You may feel cravings after training, causing you to overeat and regain all those calories right away.
So play the precaution game: If you are hungry, you will starve afterwards. In that case, you should have a pre-workout snack to quench your hunger, says Raglin. You do not want something to become too heavy or too rich, which makes you feel unwell. Instead, shoot an apple filled with simple carbohydrates to give you energy, or a handful of almonds that contain good fats and some protein to quench your hunger. Or you can try one of these protein bars.
If you work out before work or after leaving the office, you must have something to eat afterwards. Just make sure you get it right: if you have some time to kill before dinner, treat yourself to a protein shake or a snack so you're not tempted to overeat at dinner, says Raglin.
If you finish your workout on time for dinner, try one of these simple post-workout meals.
They are not consistent in the gym
Constancy is important when trying to lose the last bit of weight, says Gentilcore. In fact, skipping just one workout can increase the likelihood of someone else's missed by 61 percent, British research shows.
And consistency also plays a role in your routine. Regardless of what you may hear, novelties are not necessarily synonymous with progress, says Gentilcore. For a fat loss program to work, you have to stick to a routine long enough to be truly mastered.
"Squats, deadlifts and bench presses are basic foods for a reason," he says. "People do not give themselves enough time to learn and master these movements."
The faster you master an exercise, the better you become in it. This means you can add more weight to build and maintain muscle. So you can burn more calories and fend off fat throughout the day. But if you're really bored, add some new stuff to the last 10 minutes of your usual routine as a finisher, suggests Gentilcore.
Then, usually after about 4 to 6 weeks, you can think about changing your exercises, says Gentilcore. Once you've mastered your staples, you can look for more challenging variations, such as: B. after switching the classic flat bench press on the inclined or stuck bench presses.
You are not recovering properly
You will not sustain or continue your weight loss if you are too painful to keep up with your workout schedule the rest of the week. If you do not take your recovery period seriously, this can lead to a plateau, says Gentilcore. When you pump iron, you literally collapse your body by causing micro-cracks in your muscle tissue. So give him time to rebuild that muscle before you go back in.
"People do not understand how to go home and eat well, go to sleep and drink enough water, it allows your body to recover so you can go back to the gym a day later for it can do it again, "he says.
If You Are Training for three days a week seems to be a good medium for most, says Gentilcore. Or you can do a full body workout every other day and relax in between.
But if you really want to get results, Gentilcore says it does not hurt to go to the gym 6 days a week, just look for alternate muscle groups, he says. So if Monday is your breast day, work your legs on Tuesday to give your upper body time to recover.
If you're feeling too sore to start moving again, try one of these ways to speed recovery after a hard workout so you can stay on track with your exercise program.
They are stressed and do not sleep
Gildersleeve recommends that patients analyze more than their diets when the scale stops moving. If you are worried and log less than six hours of sleep per night, it may affect your waist, he says. This is because stress and sleep alter hormone function and increase cortisol levels, which is related to obesity and abdominal fat.
"I can not stress the importance of REM sleep when losing weight," says Gildersleeve.
In addition, higher levels of cortisol stimulate hunger, especially after junk food, says Gildersleeve.
We know it is not easy to prioritize sleep, but it has a significant impact on your weight loss and improves your mood.