LOSING WEIGHT MAKES WEIGHT LOSS HARDER

LOSING WEIGHT MAKES WEIGHT LOSS HARDER

What most people don't realize is that losing weight can actually make weight loss even harder. The more you weigh, the more energy your body expends to move that weight around. As you lose weight, your body will naturally expend fewer calories, something we often don't account for in our calorie intake.

For example, if you're 5'8" and weigh 180 lbs, your basal metabolic rate might be around 1545 calories, not including any exercising you're doing. If you lose 20 pounds, your BMR changes, dropping anywhere from 50-100 calories. That may not seem like much, but if you don't adjust your calories as you lose weight, you'll end up at a frustrating plateau.

Beat the Plateau
The only thing more frustrating than not losing weight is hitting a weight loss plateau after making steady progress. You're exercising, you're watching every single calorie, you're this close to your goal and then things come to a grinding halt.

Beating a plateau is often more about making small changes to tweak what you're doing than going overboard with your diet or workout program:

 

1. Change Your Workouts
   
   • Add more cardio - Adding an extra day of cardio, even if it's a short one, can be just that extra calorie-burn you need to get over the hump.
   • Lift heavier weights - Heavy weights help you build muscle and muscle helps you burn fat. Try lifting enough weight that you can only complete 10-12 reps of each exercise.
   • Change your strength workouts - If you've been doing the same workouts for more than 4-6 weeks, even small changes can make a difference. Try different ways to progress like changing the type of resistance you're using, trying completely new exercises or splitting your workouts so you can spend more time on each muscle group.
   • Vary your intensity - You'll burn fat more efficiently if you workout at different intensities throughout the week. Try incorporating long, slow workouts alongside high intensity interval training to hit all your energy systems in different ways.
   • Hire a trainer - If you're confused about what to do, a trainer can revamp your routine and help you do more with your exercise time.
2. Add More Activity - If you've maxed out on your workout time or you just don't want to commit to more training, adding more activity is a simple way to burn extra calories without overdoing it with exercise. A daily 20-minute walk can help you burn up to 100 extra calories.
3. Tweak Your Calorie Intake - Even small changes to your diet can add up and help you move past a plateau. Eating a little less than usual or adding more fiber to your diet are just two ways to reduce your calories without feeling like you're starving.
4. Make Adjustments Throughout the Process - You don't want to obsess over calories every time you lose a pound, but it pays to reassess where you are from time to time. When you lose 20 or more pounds, look at your diet and exercise program and find ways to reduce your calories to reflect your new weight.