Let’s get to the bottom of this, once and for all!
There are a couple reasons you could be in a fat loss plateau, and so in saying that there are various ways to break it. You may need time to discover where the hindrance lies but once you do you will be A, for AWAY. In this two part blog we’re looking at everything to do with a fat loss plateau and how to get those wheels turning again.
Firstly, lets start with that metabolism is.
It encompasses so much and is very dynamic. Yet metabolism is simple to understand all in the same breath. Your metabolism is all the energetic processes that happen in our body, without you having to think. So that includes breathing, digesting food etc. These are involuntary processes and encompass your BMR, Basal Metabolic Rate.
Beyond that there are other ways your metabolism burns energy and these include – TEF, The Thermic Effect of food. So when you eat your body burns energy to digest your food. Some foods require more energy to digest than others).
And then NEAT, Non Exercise Energy Expenditure. This includes twitching or fidgeting or even shivering and are all movement we do during the day that don’t include exercise. All again involuntary.
Lastly is actual exercise expenditure calories, the calories we burn when we exercise.
The largest expenditure actually comes from our BMR
Everyday energy expenditure that occurs simply by being. And this can only really become more efficient for you when you have built significant amounts of lean muscle mass. Muscle mass at rest is more metabolically active because it requires more calories to sustain. Building this amount of muscle mass takes time and effort. We need to then not only focus on training to build muscle but to follow the principles coming up later in this blog.
So what is a fat loss plateau.
Our bodies go through changes as we adjust to food intake, exercise and more. At some point, a level is reached where you no longer lose weight. And we don’t mean over a period of three days. With any diet, when you reach a plateau you have to adjust the variables. You can’t do the same thing over and over and expect something to happen. So what adjustments can be made?
The first thing I can tell you is that most of us underestimate the calories in the foods we eat. We also overestimate the calories burned in a workout. Studies were done and at least 40% of people seeking weight loss did this. We don’t always conceive of what we are doing, how accountable are you? Did you take note of that handful of nuts you ate, or did you not realise even though you worked out you sat at a desk the rest of the day with little to no movement?
Unless you are tracking these things specifically you may not understand why you have hit a plateau.
Just small adjustments can make a difference! That small cup of juice could be up to 200 calories, and that handful of nuts could be up to 150 calories. When you are aiming to lose weight that could easily add up to somewhere over 1000 calories a week. Hitting your specific calories or macros you want to follow will be vital to making progress and avoiding plateaus. Because if you are accurate it will be easy to readjust for continued weight loss.
If you are hitting your target and still not losing, decrease with another 100-200 calories daily for continued weight loss. Make sense? You will know exactly where you are potentially going wrong and can easily cater for that surplus intake.
Next week we will look into a couple more factors affecting your fat loss plateau.
Please leave any questions below for me! I want this process to be as simple as possible for you.