Weight loss is tough. Many people find they often plateau at a certain point. It may pose a frustrating dilemma.
However, plateauing when losing weight may just mean you’ve started to gain muscle weight - which you want for a higher metabolism and future maintenance.
It’s not a bad thing!
Let us explain.
Stage 1: The Initial Weight Loss
The basic science of weight loss goes something like this: In order to lose weight, you must expend more calories than you consume. Calories are the energy you get from food.
You want to burn off more energy than what you eat.
3500 calories equates to 1 pound of fat.
If you want to lose 1 pound a week, you have to either burn 3500 more calories or eliminate 3500 calories from your diet.
The best way is to do a little bit of both. Fix up your diet where you can. And exercise regularly for muscle mass and other health benefits. This means you would have to eat 500 calories less a day or burn 500 calories more a day - or again, a little bit of both.
And to make sure you’re staying consistent, track what you eat and tally it up.
But this shouldn’t be the end all, be all.
You want to educate yourself about nutrition and the importance of specific nutrients, minerals, and vitamins in your diet. You don’t want to create a nutritional deficiency by restricting yourself. This is why a combination is often best. Reduce your calories by a few hundred a day and exercise regularly.
Most people who set out to lose weight haven’t been consistent. Usually, once they start exercising or eating better, they find the weight begins to fall off - especially at the beginning.
Then, they plateau which brings us to the next stage of weight loss.
Stage 2: You’ve Plateaued
You notice the number on the scale hasn’t changed. Or you’ve noticed that you’ve gained a few pounds back. What’s going on?
If you’ve been sticking to a healthy diet and regular exercise, you’re likely just gaining muscle weight. And it’s nothing to panic about. In fact, it’s a good thing.
Muscle weighs more than fat. You may have heard this before. And it is slightly misleading. A pound of fat takes up more space than a pound of muscle. If you have a couple more pounds of muscle on you, you’ll look leaner. And bonus: You’ll likely be stronger.
Plus, more muscle mass equates to a higher metabolism. Your body burns more calories at rest with more muscle. Again, it’s a good thing. It will help with maintenance once you’ve reached your goals. And when you start putting on muscle, your goals might change. The number on the scale shouldn’t define your health.
Stage 3: Maintenance
This is where consistency really matters. Healthy is a lifestyle. If you want to make a permanent change, you can’t go back to your old ways.
Eat what makes your body feel good. That whole bag of chips or chocolate might feel good going down - but it’s probably not sitting well in your stomach afterward. Become more intune with your body. And listen to it!
Exercise regularly. This involves strength training and cardio. Your body was made to move! Give it what it needs.
And stay positive! One glass of wine or donut every now and again won’t kill you. In fact, indulging every now and then is part of enjoying life. And that’s what a healthy lifestyle is all about so make sure you enjoy yourself.
Once you’ve reached your weight loss goals, the world is your oyster! Make new goals. Go after what you want. Become that happier and healthier version of yourself that you’ve always wanted to be.