I love inspiring others and helping others realize their true potential. One thing I hate most, is seeing someone get very discouraged during a hard journey to weight loss. Why am I not losing weight? Is a very loaded and difficult question to answer. So, I took to my own research to find some reasons as to why you may have hit a plateau and what you can do to overcome it!
Weight loss, for many, is one of the most difficult tasks there is. At its core, it is as cut and dry as eat less and workout. However, in the mix of the whole eat less, workout mantra, there lies the confusion of how much do I need to eat really, what kind of workout is the best for me?
In the very beginning of any journey, you will lose weight from the initial calorie deficit of eating better and being active and an initial drop in water weight. However, keep in mind, although some of us will drop substantial weight in the beginning, the human body on average can only drop 2 pounds of fat at a max, a week. So, any other weight loss you’re experiencing early on, could very well be water fluctuations. As time progresses, there will be less water weight to lose, and weight loss may slow. Also, hormonal fluctuations can vary water retention and cause you to not lose weight one week and a couple of pounds the next.
This is why I cannot stress enough the importance of tracking your progress with measurements and body fat percentages, rather than the scale. Measurements will always be a better picture. However, there is nothing wrong with tracking your weight loss on a scale, I just like to warn that you may see a difference in your measurements before you see a difference on the scale!
If you are continually not seeing results in your measurements or on the scale, it may be time to re-evaluate your current diet. Are you eating a little more than you think? Following the wrong plan? I personally do not count calories. However, in the beginning of my weight loss and journey to fit, I did. This was new territory to me and I needed to adjust to what the amount of food I should be eating looked like. I like to lead by example, however, my caloric needs may differ from yours, so please do not use my portions as the end all be all guide to your portions. I may be smaller and eat less or eat more because I have a little more muscle. I recommend the MyFitnessPal app for your smart phone, or the website works well too. It will generate your caloric needs and track them daily. I tracked my calories for about 4 months before I felt like I had a good handle on the amount of food I needed daily. Another great avenue is for my team beachbody VIP club members. The online meal planner takes into account your height weight and the program you’re doing exactly to calculate your caloric needs. If you’re looking for extra guidance it will also generate and meal by meal plan for you.
The other side of the equation is dependent on the type of workouts you are engaging in. Are you doing strictly cardio, a mix of weight training and cardio, or weight training alone? With cardio alone, you will lose weight, but you may also lose a little muscle. You will be smaller and your body will require less calories than it did previously. If you’re doing a nice mix of cardio and weight training, you will be building muscle. Muscle burns fat and pumps your metabolism. Building muscle is so beneficial to continued fat loss and maintenance.
This is why women (and men) should lift! I am living proof, that lifting does not bulk you up, but rather pumps your metabolism and burns fat making you leaner and healthier! Many of my favorite weight training programs can be easily integrated with a cardio program you’re already doing or totally alone. Body Beast, P90x and Chalene Extreme are my favorites!
Do not let a plateau discourage you. Although frustrating, it is easier to push through a lull in your journey than to start all over again if you give up. Relax and know that you may need to make some adjustments to continue seeing progress but you will see results and you will reach your goals!
