THE COACH: ARTICLES

8 REASONS WHY YOU’VE STOPPED LOSING WEIGHT

NUTRITION
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Weight loss is a journey with many battles. Sometimes we win, other times we lose. It’s not uncommon that after a few weeks of impressive results, the numbers begin to drop until they hit a dead end.


If you’ve plateaued, perhaps you need to approach weight loss with a new perspective. To help you get back on track, we’ve put together eight possible reasons for your weight loss setback that you need to address.



#1. Insufficient Calories



In a bid to lose weight, many people trim their serving sizes to reduce caloric intake. However, that move can prove counterproductive. The average woman requires a minimum of 1,500 Calories to lose weight, while the average man requires 2,000 Calories.


If you’re consistently eating significantly less than this, you’ll put your body into starvation mode, forcing it to cling to every ounce of fat it can.



#2. Infrequent Eating


Successful bodybuilders and dietitians recommend that you eat periodically throughout the day. This will help keep your blood sugar levels stable, preventing you from intense cravings that could leave you mindlessly snacking on sweets.



#3. Insufficient Protein



Converting fat to muscle is the goal of losing weight. As a rule of thumb, the more muscle you have, the more energy your body uses up. To keep your newly developed muscles, your daily protein intake should be around 1g per kg of body weight.



#4. Inadequate Rest


Your late nights and stressed mind can be a major reason you’ve hit a weight loss roadblock. According to dietitian Roy Gildersleeve, constant worrying and consistent sleep deprivation (i.e. clocking in fewer than 6 hours of sleep daily) can negatively affect your waistline.


How? Because of the disruption to your hormonal balance, which boosts cortisol levels. Excessive cortisol is an identified cause of belly fat.



#5. Excessive Indulging



It’s not a bad idea to give yourself a treat after reaching a new milestone, but don’t go overboard. If you scarf down an extra 500-Calorie burger three times a week after your workouts, you’ll have accumulated 6,000 Calories by the end of the month.



#6. No Tracking Plan


You might have the best of intentions to shed weight, but be sure to follow through. You already know that you need to eat healthy foods, engage in physical activity, and get a sufficient amount of sleep every night. But the challenge is to do all that regularly. Consistency is key. So to help you out, consider monitoring your progress!


Failing to track your routine, caloric intake, and sleep might lead you to becoming lax with your goals over time. So it’s a good idea to record, but you don’t have to be obsessive about doing so. If unusual eating habits develop or you find yourself getting anxious trying to be perfect with your monitoring, ease up.



#7. Irregular Workouts



We’ve mentioned this above already. But it’s worth repeating. If you’re serious about losing weight, you can’t ignore regular physical activity. Inconsistency, especially with your exercise regimen, could significantly slow your weight loss progress. To keep the fat at bay or even turn your existing fat into muscle, you need to judiciously follow through with your exercise routines.



#8. Too Much Booze


Yes, your favorite cocktail could be hindering your weight loss. A serving of frozen margarita could contain as many as 700 Calories. In addition to its high-calorie content, alcohol tends to increase appetite.


In a study published in the American Journal of Clinical Nutrition, research participants who consumed alcohol ate 30% more food than those who opted for a placebo. If cutting down the number of glasses you take weekly can keep you on track with your weight loss, then by all means, do so.


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