There are so many reasons why you may have hit a plateau when it comes to losing weight, and most of the time it’s due to one or multiple of the reasons I’m about to list below. Remember, nutrition and training is individualized, so everyone’s results and things they have to do get in better shape will be slightly different from one another.
- You have dropped your calories TOO LOW.
Yeah, I said it. You probably dropped your calories TOO LOW! While this is hard to wrap your head around, there is a certain point in where calories can be too low, to the point where your bodies processes will slow down and put your fat loss to a halt. As a general rule, men should not go below 1,800 calories per day, and women should not go below 1,200 calories per day. If you are near or below these numbers for a long duration of time, your body will most likely respond in a negative way by slowing down the metabolism and potentially start gaining weight.
If you are a victim of this, try slowly adding calories back into your diet every week, even 50 calories added each week, until you are back to a healthy caloric intake will help slowly speed everything back up. If you are not intaking enough energy, the body will most likely start eating away muscle for energy, and storing its fat as a safety mechanism to reserve energy.
2. You are NOT including weight training in your exercise routine. (TOO MUCH Cardio)
When you walk into the gym, what machines are most people on? Treadmill, Elliptical, Bike, etc. While cardio is important for weight loss and aids in creating more of a caloric deficit to lose weight, if you are doing too much, without proper strength training, it will hinder long term fat loss results.
Every single person will be different on how much cardio they need to do, so the answer to how much you should do is “it depends”. MOST clients of mine respond well to 2-3x/week of weight training, and about 2x/ cardio sessions. This will ensure that you are keeping your muscles active and strong during your fat loss phase. Doing only cardio 5-6x/week will most likely lead to muscle loss, further leading to a slowed metabolic rate.
Pick up those weights! BUT, make sure you know what you’re doing. And if you don’t, hire someone to teach you! 🙂
3. NOT Drinking ENOUGH Water & Not Eating Enough Fiber
Water and Fiber intake play a huge role in weight loss. If you are not drinking enough water, your body will retain water as a safety mechanism, making it harder for you to lose weight. You also need to stay hydrated for your muscles to stay healthy and active. To learn more about how much water you should drink click here.
We all know what Fiber does, it mainly helps with digestive purposes. Having a decent amount of Fiber per day will ensure healthy bodily and digestive functions, as well as showing a sufficient amount of veggies and fruits in your diet.
Fiber intake will vary greatly from person to person, but you should be somewhere between 20-55g per day. The lower body fat percentage you are, you typically need a little more fiber than someone of average body fat levels.