Why am i not losing weight” Many dieters ask themselves this question when, despite a strict training and nutrition plan, nothing is happening on the scales. When the weight stagnates, there can be a variety of reasons. We reveal how to overcome weight plateaus and finally lose weight successfully.
What to do if the weight stagnates
Those who are experienced in diet know this: At the beginning you are highly motivated, stick to the nutrition and exercise plan and lose your first kilos. But then suddenly nothing works anymore. Stagnation on the scales. But don’t worry, so-called weight plateaus are completely normal, because weight loss during a diet is not linear. Especially with women, the weight is also strongly influenced by the cycle.
Water retention can lead to fluctuations of several kilos before the days. In addition, muscles are heavier than fat. So if you do a lot of sport in the early stages of a diet, you will lose fat – but this is not visible on the scales.
And what many forget: As weight falls, so does the basal metabolic rate. Means that the requirement during a diet has to be recalculated and adjusted again and again in order to continue to lose weight. If you have all these factors in mind and still nothing is happening on the scales, these things could also be responsible for the fact that weight loss does not work out any further.
1. Insufficient calorie intake
Yes, you read that right! Eating too little can in the long term ensure that weight stagnates and nothing happens on the scales. The reason for this is actually obvious: crash diets with extreme calorie restriction give the body the signal “state of emergency”. And it reacts by switching to hunger metabolism and trying to store every little calorie. In addition, the calorie requirement is adjusted downwards, i.e. the body suddenly gets by with much fewer calories. If you then eat “normally” again, the dreaded yo-yo effect is the result. A vicious circle that must be avoided at all costs. In plain language, this means: never go hungry. A moderate calorie deficit (of a maximum of 500 calories per day) leads to long-term success. This does require a bit of patience and perseverance – but the kilos are not on again right away!
2. Too much stress
Stress is poison in the fight against the pounds. The fault is the stress hormone cortisol, which slows down or blocks fat burning. If you have too much stress, the cortisol level is permanently too high. There are many reasons for this: too much work can cause the level to skyrocket, as can psychological stress in the family. And too intense sporting loads can have this effect, which is where we come to the next point.
3. Too much exercise
Too much intense exercise causes the cortisol level to rise. Losing weight becomes virtually impossible. Long cardio units in particular (over 45 minutes) cause the cortisol level to rise sharply – and thus often have the opposite effect. Instead of losing weight, fat burning is even blocked. The solution is: HIIT, i.e. high intensity interval training. The short, intense intervals are proven to be a real fat burner workout, cause the cortisol level to rise less sharply and the afterburn effect is particularly great. Hour-long cardio sessions are no longer necessary.
And strength training with muscle building is also completely underestimated in the fight against the kilos. Women in particular are (wrongly!) Often afraid of mountains of muscles and avoid the strength areas. In doing so, they forget that muscles consume a lot more energy even when they are at rest. So you can eat more without gaining weight. Muscles are therefore important allies in the fight against obesity! But here, too, the following applies: regular rest phases are important for the body. It is essential to insert regeneration times between intensive training days – a relaxed yoga session is definitely allowed!
4. Trapped in wrong routines
But even the most sophisticated fitness and nutrition plan is not effective if you are caught in the wrong routines. In concrete terms: In training, new training stimuli must always be set and the muscles must be challenged in a variety of ways. If you only do the same exercises with the same weight, you will not see any success in the long term. Better: bring in variety! One day of strength training, one day of swimming or hiking with your best friend and the other day a relaxed yoga session. The body wants to be challenged in a variety of ways, so there is no boredom and motivation remains high.