Climbing that scale, only to discover that you haven’t actually lost any weight can be devastating. Especially when you’ve put so much time, work and research into your dieting or workout program.
It happens to the best of us, and it can last from a couple of days to a couple of weeks. Being mentally strong is integral to remaining levelheaded while you struggle with your weight plateauing.
Why has my weight loss plateaued?
There are several reasons as to the culprit behind this tragic turn of events. The first one being that your water rate is fluctuating. This in turn is the most common reason as well. This is due to the fact that when we lose weight, we actually lose more water than fat.
The second reason is pretty obvious: your training regime is not actually what you need right now. For instance, at the beginning a lesser workout that involved running on the treadmill for about 30 minutes might have done the job. But no longer. Light cardio does not take away nearly as many calories as needed to sustain a steady weight loss.
Switch things up! Try out HIIT (High-Intensity Interval Training) it will elevate your heart rate to an 85% of your maximum heart rate. The most simple and basic formula for determining your max heart rate to a ballpark area is 220 – (your age in years) = max heart rate. The higher your heart rate while you are performing cardio the more calories you will be able to burn off.
Consumption of Calories
Another popular reason as to the halt of your weight loss, is that your guesswork when it comes to calories in foods is off. Paying close attention to what you are eating, and how much, is essential to knowing how much you need to burn. Having wrong information is often worse than having no information, so make sure you know your calorie counts at all times.
So, the next time you are in a fancy restaurant, always double or triple your estimation of the meal you are eating. Chances are you will be more accurate if you add a thousand calories or so. Studies have shown that 99% of people think they are eating much fewer calories than the actual count.
Another major offender to your weight loss case is drinking. When creating your diet, you would think that sodas and other sugary drinks are the first thing to cut off. But we often forget the juices and dairy products. Which is a crime by itself because most of the juices are not actually the healthy drinks their packaging would lead you to believe. Fruit juices are packed with calories, and some with unnatural levels of sugar. As we already said, know your calories! It’s extremely important to knowing whether you should do that bonus 30 minute cardio.
Know what you are doing when it comes to your regime. Everything about it: from how much calories you intake, to how much you burn. Check the backs of each product for the exact number of calories, if needed make your workouts more extreme, get a new trainer or what have you – whatever is needed. However at the end it all comes down to how much you know, and how you use this information to get stronger and healthier.