It can be very frustrating to stand on the scales after ‘being good’ all week and find the needle stubbornly stuck (or even up) on where it was last week. But don’t lose heart. There are many reasons why the scales may not be moving. And it is important to remember that the scales is far from being the only indicator of how well you are doing on your journey to feel great. In fact, I would argue that it can be a hindrance to progress. I would favour paying more attention to how your clothes fit, your energy levels and zest for life. We can spend years chasing the perfect weight and it can taker the good out of all the good efforts you are making for yourself.
However, there are times when there appears to be no improvement at all. This article looks at what the reasons for a stall in weight loss might be and how to overcome them.
1. Your Calorie Intake:
• Accuracy: Ensure you're accurately measuring your calorie intake. Sometimes, portion sizes and hidden calories in sauces, dressings, and snacks can add up.
• Quality: Focus on nutrient-dense foods like vegetables, fruits, lean proteins, and whole grains. Avoid empty calories from sugary drinks and processed foods.
2. Check Your Physical Activity:
• Intensity: incorporating forms of exercise like strength training, running, or cycling can boost calorie expenditure. The important thing is to find an activity that you like to do. This will help you stick to a routine.
• Variety: Incorporating a mix of cardio and strength training can help build muscle, which increases your metabolic rate.
3. Monitor Non-Exercise Activity:
• Daily Movement: Ensure you're staying active throughout the day, not just during your workout. Standing, walking around, and other non-exercise activities can also contribute to calorie burn.
4. Assess Your Metabolism:
• Metabolic Conditions: Conditions like hypothyroidism can slow metabolism. Consult a healthcare provider if you suspect an underlying issue.
5. Evaluate Other Factors:
• Sleep: Poor sleep can affect hormones that regulate hunger and metabolism.
• Stress: High stress levels can lead to emotional eating and hormonal changes that affect weight loss.
• Medications: Some medications can contribute to weight gain. Remember to always talk to your doctor before finishing or changing any medication.
6. Track Progress and Adjust:
• Consistency: Ensure you're consistent with your diet and exercise.
• Plateaus: Weight loss plateaus are common. Adjusting your routine or changing your diet can help break through a plateau. Stick to the good habits. They will pay off in the end.
7. Hydration:
• Water Intake: Drinking plenty of water can aid digestion and metabolism.
8. Consult a Professional:
• Dietitian or Nutritionist: A professional can help tailor a diet plan to your specific needs.
• Personal Trainer: A trainer can create a customized workout plan.
Practical Steps:
1. Keep a Food Diary: Track everything you eat and drink to ensure you’re within your calorie limit.
2. Adopt a whole food diet. Plenty of fresh vegetables, good fats and protein. As much as possible eliminate highly processed snacks and drinks eg: crisps, biscuits, sweets, fizzy drinks (including diet ones).
3. Increase Exercise Intensity: Incorporate intervals, hills, or additional activities like swimming or cycling.
4. Strength Training: Add strength training to build muscle and boost your metabolism.
5. Hydrate Properly: Aim for at least 1.5 – 2 litres of water per day.
6. Get Enough Sleep: Aim for 7-9 hours of quality sleep per night.
7. Manage Stress: Practice relaxation techniques such as yoga, meditation, or deep breathing exercises.
By making these adjustments and monitoring your progress, you should start to see changes. If after several weeks there’s still no progress, consider consulting a healthcare provider for
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