The most common plateaus I see for guys is first around 20-22% body fat, then around 12% body fat (for those guys looking to break into single digits). We are left with a sobering fact – the ability to lose more fat decreases and it becomes even harder to do so. Not only does the pace of weight loss slow down, but your body will work harder to hold on to your fat stores the leaner you become. 3) Losing Weight Becomes Harder The Closer You Get To Your Ideal Weight As Mike’s weight decreases further, less weight would be lost as a percentage of his total bodyweight so weight loss inherently slows down the leaner you become. Now if he gets down to 200lb, losing 1% of fat is now 2lb, or 15% less than 2.3lb. Mike would then lose roughly 2.3lb of fat per week. Take a guy Mike who is at 230lb and loses 1% of his body weight in fat per week (0.5%-1% is a solid pace of fat loss). 2) The More Weight You Lose, The More Weight Loss Slows Remember that if changing our bodies was easy, then everyone would be walking around with a six-pack. A large chunk of people who reach their ideal weight have experienced as many as 2-3 plateaus lasting several weeks. Weight loss plateaus are to be expected as you are losing weight. If you do not experience a weight loss plateau as you approach your ideal body weight, consider yourself very, very lucky. Weight Loss Plateau Facts To Keep In Mindīefore delving into some solutions to help you break your weight loss plateau, here are some important facts that you should know: 1) Weight Loss Plateaus are VERY common The first week may be because of water retention, along with the second week, but the third week indicates that maybe your body is not changing as you have hoped despite your best efforts. Weighing yourself multiple times per day, or at different times each day is the fastest way to kill your confidence and mess with your head.Ī weight loss plateau and more specifically a fat loss plateau should be defined as no change in body weight for 3 weeks. The unpredictability of water retention is one reason to weigh yourself only once per week with Monday Morning Weigh-Ins, unless you find weigh ins every morning keeps you more accountable. It may seem counterintuitive, but the more water your drink, the less you retain it. If on the other hand you drink plenty of water, moderate carbs and low sodium and just finished an intense workout where you sweat buckets, your weight can decrease by several pounds. Most of this weight fluctuation is due to changes in water retention.įor example, if you eat a lot of sodium, carbohydrates, and drink little water, you will retain a ton of water, which will increase your body weight. If you are weighing yourself every day, or multiple times per day, you probably notice your weight can fluctuate substantially by 3-5lb. When you get on the scale and the reading goes down 1lb, the hope is that 1lb represents pure fat – not muscle, or water. The primary purpose of tracking your body weight is (1) for accountability and (2) as a proxy for measuring fat loss. The phrase “weight loss” does not differentiate between changes in fat, muscle, and water. So if your weight doesn’t change for 2 weeks, does that mean your results have stalled? Fat Loss PlateauĪ weight loss plateau is a period of time during which your body weight remains at the same level. This article will delve into the dynamics of a weight loss plateau and offer you solutions to overcome it. Why can’t you lose any more weight? What are some solutions to break through your stubborn weight loss plateau? You are ready to shrug your shoulders, throw your hands in the air and say “I quit”. Maybe it’s been a week, or two, or even a few months, but your weight is not budging. No matter what you do, nothing is working. Those pounds of fat that were once falling off effortlessly are now clinging to your body for dear life. You are making awesome changes in your body when suddenly your progress grinds to a screeching halt.
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