So you’re in a calorie deficit but you’re not losing weight.
There are a couple common reasons why this might be. Let’s review them and talk solutions.
1. Your body has adapted to the lower calories. “Metabolic adaptation.” It’s a survival mechanism; your body decreases your energy and metabolism (and may increase hunger) when it senses food intake is low.
With a lowered resting metabolic rate, you’re now back at a maintenance level of calories instead of a deficit – and you might be feeling tired and hangry.
That makes it hard to stick to (what you thought was a) healthy meal plan as well as your strength training to build muscle.
2. You’re over or underestimating calories.
Your health tracker is overestimating how many calories you’re burning throughout the day and/or during your workouts.
Did you accurately measure that scoop of peanut butter or couple handfuls of afternoon snack nuts, or just eye-ball it? You might be underestimating your calorie intake.
Solutions?
– Make sure you’re getting enough protein and fuel to support strength training to increase muscle mass. Muscle is your biggest long term weight loss weapon.
– Stay patient and don’t aim to lose a lot of weight fast. Focus on one sustainable change at a time, and don’t beat yourself up when you aren’t perfect.
– Check that you are prioritizing sleep, which plays a role in your metabolism, appetite, energy, and muscle growth.
– Adjust your food plan by prioritizing nutrient dense, lower calorie foods such as veggies and lean proteins.
– If you’re using macro/calorie targets, start tracking more accurately, establish your maintenance numbers over several weeks and start with a conservative 5-10% calorie deficit.
Not sure what you should do next?
Our health-focused nutrition, fitness, and accountability coaching will get you on track with personalized guidance and adjustments based on your body and goals. Drop us a line!
Dean
info@crossfitreverb.net
