Here are 6 reasons that prevent you from losing weight!
It is not always enough to eat healthy food and exercise. What do you do to avoid slumping on the scale and succeed in losing weight as you planned?
Adjust your metabolism instead of losing weight
The body seeks balanced calories. If the calorie intake decreases, then the metabolism process also slows down.
The body burns less and less energy until the number of calories burned equals the number of calories eaten. You reach the weight loss stage where the weight stagnates.
If you want to lose weight in the long term, we recommend a moderate calorie deficit of 200-500 calories. If your deficit is higher, your body may enter a state of starvation.
Therefore, it burns less energy than before. Use our free calorie calculator to quickly find out how many calories you should eat in a calorie deficit. Plus, to support your weight loss*, you can use a little help from Mother Nature, for example with our Glucomannan capsules.
It is also important to regularly adjust your calorie intake according to the intensity of your training.
Eating snacks does not affect my goal. or?
You think your snacks are low or low calories - but is that really it? Oftentimes, weight is slowed down by extra calorie intake, which we tend to underestimate as we overestimate the calorie expenditure resulting from physical activity. Unfortunately, getting more exercise doesn't mean you can eat more snacks when on a weight loss diet.
A food diary can help you think consciously about your eating behavior during the first few weeks of your diet. Ask yourself what foods you eat are problematic. However, we do not recommend that you count every calorie accurately. Keeping a food diary every two weeks can help you stay on track.
Weight stagnation due to muscle growth
If you exercise while losing weight, you will notice physical changes quickly. Whether Strength or Endurance Workouts: Build muscle and lose fat in full swing with regular exercise.
If you combine exercise and diet to lose weight, your body may go through a phase of weight stagnation as it transitions. But even during this period of stagnation on the scales, fat deposits gradually disappear. Muscles are like a power plant: they burn energy constantly, even at rest. Thus, the body becomes firmer and becomes thinner - even if the weight remains the same in your scale!
Even a short increase in weight is nothing to worry about. Muscle is about 10% heavier than adipose tissue, is much denser and is made up of 80% water.
Irregular and incorrect training
Exercise and weight loss go hand in hand. People often forget that their training has to match their goals. Outstanding athletic performance, very heavy weights, or irregular training sessions do not lead to long-term success.
The goal is to find the right balance. Regular training, wisely chosen exercises, moderate intensity and variations in the training plan will be your best allies to prevent weight stagnation.
Stress hormones prevent weight loss
Intense training without adequate recovery can lead to weight stagnation in the long run. When the muscles and autonomic nervous system cannot recover due to lack of rest and sleep, the body produces more stress hormones. Tiredness, lethargy, and feeling weak can be the first signs.
Those who lose muscle mass gain weight faster.
The stress hormone cortisol causes less sugar and fat to be transported to the muscles for burning. The nutrients are transferred to the fat cells.
When this happens, the muscles use the body's proteins to convert amino acids into glucose and thus gain energy. Then the muscle gradually breaks down on its own. If cortisol levels remain high, this can lead to a loss of muscle mass. Support your body by giving it enough time to regenerate and constantly providing it with proteins of high biological value. For consistent protein, try our 3K Protein.
No daily calorie adjustment
To lose weight, the first step is to calculate your daily calorie needs based on your age, height, weight, and physical activity. To do this, for example, use the calorie calculator.
Over time, the weight decreases. The same is true for your daily calorie requirements. If your diet and eating habits are not adapted to these new conditions, the previously calculated calorie deficit will automatically be exceeded.
What do you do when the weight stagnates? 4 tips
To avoid or prevent a potential brake on weight loss, it is important to weigh yourself and check your training and diet plan and correct if necessary. Creating and sticking to a meal plan is essential.
Keep in mind that you need to check your weight in at least 1-2 weeks. Compare the result with your initial weight.
1. Follow your weight chart
Establish a consistent pattern to control your weight. Set not only a fixed time of day, but also a fixed time in relation to your training cycle. Weighing yourself properly is the basis for seeing your progress. A good time would be when you wake up, on an empty stomach, after your last training session.
Ask yourself how your last week of training went. Did I manage its intensity well? Was it too strong or too weak? Also ask yourself if you've been sticking to your diet plan or if there have been any deviations over the past few weeks.
In order to make sure you're not in the natural stagnation of changing your diet and exercise routine as we've seen before (stagnation due to muscle growth), you can always take your measurements in a few weeks and see if you're skinny down, even if the weight hasn't moved (yet!).
2. Change the intensity and load of your exercise
Changing exercises and adjusting their intensity and volume will give your muscles new stimuli. Even if you are very busy, try to keep your training 2 to 3 times a week so that your weight does not stagnate again.
You can also change your exercise plan every 4-6 weeks.
3. Plan for a calorie deficit at specific time intervals
Long-term weight loss requires dynamic adjustments to your diet and calorie needs. For example, every four weeks, identify a new calorie deficit and adapt it to the current conditions and your training load.
Ask yourself the following questions: Did you take enough breaks between training sessions? did you sleep well? Are you feeling fit and comfortable?
4. Reduce stress and recover
Plan for days without training, as well as regular relaxation sessions and adequate sleep. Make sure recovery - both mental and physical - is integrated into your program. To aid in physical recovery, you can count on our Recovery Acids, which are rich in amino acids.
Weight stagnation: our conclusion
Slowed weight loss is common and can be normal in the muscle growth process. Adjust and improve your diet and exercise program. Keep this adjustment for at least a week. Repeat the process and compare the results obtained.
Even if the progress is slower than you expected, don't give up and keep trying! With patience and method, your efforts will pay off. These tips will allow you to dynamically adjust your calorie needs:
Practice regularly at the intensity that is right for you.
Adjust your training plan at regular intervals.
Establish firm rules for weighing yourself.
Give enough time to rest, rest and sleep.