What To Do If Your Weight Won't Budge
It happens to runners and endurance athletes, and it happens to dieters, too: You’re working hard to meet your weight-loss goal when suddenly, the needle on the scale refuses to budge. This roadblock often occurs just after your initial weight loss, and again when you can’t seem to lose those last few pounds. It’s very discouraging to keep working hard when you can’t see the fruits of your labor. To make things worse, these weight-loss plateaus can last from several days to months.According to the experts, hitting these plateaus is nothing unusual. As your weight drops and your body composition changes, so do your nutritional needs. There are several reasons why your weight can hit a plateau:
As your weight goes down, you not only lose fat but also a small amount of muscle. It’s estimated that up to 25% of the body tissue lost during weight loss comes from muscle. Since muscle is critical to keeping your metabolism perking, losing it can reduce your metabolic rate and hinder weight loss. Strength training can help preserve and build muscle to get your metabolism humming again.
You may need fewer calories or more physical activity to sustain your lower weight. This is the most likely cause of a weight-loss plateau. Further, it’s almost impossible to lose much weight without exercising. Many scientists agree that whether you exercise is the best way to predict whether you’ll successfully maintain your weight.
Other factors that can influence weight loss include thyroid or adrenal gland problems, medications you’re taking, pregnancy, breastfeeding, menopause, and quitting smoking.
But more than likely, your weight is at a plateau because your portion sizes have crept up, and/or your workouts have decreased in intensity or frequency.
The truth of the matter is that most people let down their guard a little after their initial weight loss. It’s perfectly natural to get more comfortable with the eating plan, and possibly overlook the prescribed portion sizes or quantities. The result is weight maintenance instead of further weight loss.
Kathleen M. Zelman, MPH, RD, LD
Calories in vs. calories out. What ever plan you make, see it through as being consistent is one of the essentials to lose weight and get in shape.
Tracking your food intake and cardio output with a food or fitness journal can prove to be extremely helpful. It can help you guide your own fitness journey. It will give you a broad picture of your progress. Take a look at My Fitness Pal App.It's simple and easy. I use it with my clients as a helpful tool to keep you on track to lose weight and optimize your goals.
If all else fails and your still not losing weight, Go get a physcial or see your Doctor about getting some blood work.
Just remember, don't give up. Progress is a good thing, it can lead to happiness.