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October 28, 2020 at 8:18 pm #14121Coach Jenna – Call or text 619-393-9587Guest
As you lose weight, you lose some muscle along with fat. Muscle helps keep the rate at which you burn calories (metabolism) up. So as you lose weight, your metabolism declines, causing you to burn fewer calories than you did at your heavier weight.
Your slower metabolism will slow your weight loss, even if you eat the same number of calories that helped you lose weight. When the calories you burn equal the calories you eat, you reach a plateau.
To lose more weight, you need to either increase your physical activity or decrease the calories you eat. Using the same approach that worked initially may maintain your weight loss, but it won’t lead to more weight loss.
If you’re committed to losing more weight, try these tips for getting past the plateau:
1.Reassess your habits. Look back at your food and activity records. Make sure you haven’t loosened the rules, letting yourself get by with larger portions or less exercise. Research suggests that off-and-on loosening of rules contributes to plateaus.
2. Cut more calories. Further cut your daily calories, provided this doesn’t put you below 1,200 calories. Fewer than 1,200 calories a day may not be enough to keep you from constant hunger, which increases your risk of overeating.
3.Rev up your workout. Most people should exercise 30 minutes a day, nearly every day of the week. But people trying to lose weight should exercise more often than that or increase the intensity of exercise to burn more calories. Adding exercises such as weightlifting to increase your muscle mass will help you burn more calories.
4. Pack more activity into your day. Think outside the gym. Increase your general physical activity throughout the day by walking more and using your car less, or try doing more yardwork or vigorous spring cleaning. Any physical activity will help you burn more calories.