One of the biggest problems with losing weight, especially if you’re working out on your own, is plateauing. The best way to deal with a plateau is to avoid it in the first place. You can push through the plateau if it occurs and knowing what caused it helps. Plateauing occurs when the body becomes efficient at making the moves of an exercise. It happens when you don’t vary your workout enough. As a trainer, I vary clients workouts enough so your body is always working at maximum.
Initially, losing weight is easier.
No matter what your workout program, the longer you do it, the harder it is to lose weight. Think about it. If you’ve lost weight, going from 170 pounds to 140 pounds, you’re carrying 30 fewer pounds around everywhere you go. Even if you’re burning more calories because you have more muscle tissue, your body still won’t be working as hard. It’s like carrying a 30 pound weight around for months and then putting it down. You simply won’t work as hard. Your body will require fewer calories. That’s one reason many people suggest your weight loss goal be a percentage of your body weight.
What if you’ve switched out your workout and doing everything right, but still are plateauing
No matter how hard you workout and how much you change your workout, if you’re not seeing progress, maybe there’s another problem or no real problem at all. The scales sometimes lie. That’s right. They may say that you aren’t making progress when you really are. Remember, muscle tissue weighs more per cubic inch than fat tissue does. It’s like comparing metal with feathers. The container holding a pound of feathers will definitely be bigger. If you haven’t lost weight, but find your clothing is now looser or way too big, you’ve lost inches! That’s also progress.
If your workout is varied and you’re not losing inches or weight, there’s another problem.
Sometimes, people forget all the food they eat throughout the day. Maybe it’s something as simple as grabbing a few M&Ms as you walk by the candy dish or you’re not counting what you drink. Soft drinks have calories, too. Even if you opt for diet soft drinks, while it doesn’t have an effect on your weight, studies show that people who drink them end up with more abdominal fat. Scrutinize your eating habits carefully and see if there are hidden calories you’re not counting.
- Never give up. Each person is different. Not everyone’s body has the same time schedule for weight loss. Sometimes, there’s a difference based on when you weigh yourself. There are daily fluctuations in weight, too.
- Don’t focus as much on how much you lose, but more in the joy of losing it. Feel how great it is to be able to move comfortably through the exercises and notice how your endurance, flexibility and strength has improved. Enjoy the moment and know the weight will come off if you keep it up.
- Make sure you’re tracking yourself when you workout and tracking what you eat. Remember, portion control is also important. If you’re working out with a trainer, he or she probably will find out the cause with a few questions or modify your workout.
- Keep active even if you’re not working out. Park further from the store and walk. Take the stairs. Ride your bike to the store or walk, rather than take a car if you’re close. You’ll save gas and get more exercise.
For more information, contact us today at Body Sculptors Personal Training