Everyone wants to think that weight loss is a straight line where it is going down every single day, but that is rarely the case. During the first couple of weeks or months, weight loss might happen quickly and consistently. However, as your body changes to weight, shape, and composition, the fat loss is going to stall. No one just loses 100 lbs of fat in a year with one single diet or the same amount of cardio every week, there will be points where the weight won’t come off. Here are a few tips to deal with that:
Tip #1: Up the Cardio
This is the simplest tip there is. When weight loss stalls, it might be as easy as doing 5-10 more minutes of cardio than you would normally do. This will cause you to burn calories which will then cause you to lose a bit more weight. At the end of the day what matters is calories in, calories out, but that does not mean you can outwork a bad diet. Do some more cardio and see if the weight loss continues.
Tip #2: Cut Back On Calories
As you lose weight, your body is going to need less and less calories in order to power it through the day. With this, you are going to need to adjust the number of calories you are intaking in order to continue to be in a calorie deficit. After a few weeks of a plateau, it might be time to change up the amount of calories you’ve been eating. Now, this only works to a point and you should never drop below 1,200 calories for women and 1,500 calories for men, without a doctor’s supervision.
Tip #3: Change the Workouts
For weight loss, weight lifting will yield far more benefits for you than cardio alone. If your weight loss is stalled and you are not lifting weights, it might be time to give them a try. Weight training increase muscle mass which will lead to more calories being burned, allowing you to lose weight much easier. This combined with HIIT will allow the body to burn calories at a much higher rate. The opposite of this is true, if all you do is lift weights and you aren’t losing weight, it might be time to throw in a few days of cardio.
For me, I lost 60 lbs by lifting 5-7 days per week and doing cardio 2-4x a week. Whenever I stalled, I threw in more cardio than normal and took fewer cheat meals. I combined this with a very clean diet and allowed me to get down around 5-8% bodyfat for the first time in my life. At the end of the day, mindset is going to be a huge part of your weight loss journey, but a few tips here and there might give you an extra boost.