You have a healthy lifestyle, you exercise 3 times a week, you eat well… BUT… there is nothing to do, your weight no longer moves… You haven’t been able to lose fat for a while . You are going through the inevitable phase of the “plateau”.
If this is your case, know that there are different reasons and that you need to know which one is right for you in order to be able to act effectively and boost your metabolism.
1/ You have gone too low in calories ( < 1500 kcal /day)
You have been on a restricted low-calorie diet for some time now and you are around 1200 kcal per day.
Your metabolism has slowed down to adapt to the lack of food.
As soon as you eat more, you regain weight very quickly.
This is the risk of calorie-restrictive diets, fewer calories also means fewer essential nutrients.
-Switch to a low carb diet, it’s a balanced diet low in carbohydrates.
-You increase calories by eating more protein and fat. You eat more vegetables and therefore more fibers.
-You reduce starchy foods and remove sugars to force the body to use storage fats. Forget about calories and only look at macronutrients.
2/ You don’t eat enough protein.
It is not always easy to meet the need for protein. It is recommended to consume between 1 and 1.5g of protein per kilo of weight.
For 70 kilos, it takes between 70 and 105 g of protein per day. Without it, muscle mass is not maintained and you lose muscle instead of fat mass.
-Eat protein for breakfast to get a good intake of essential amino acids in the morning.
-Use Foodvisor to check your consumption and adapt it.
3/ You lack nutrients
The less you eat and the more you eat poorly, the less vitamins you have to burn fat.
Weight loss is a resource-intensive mechanism and sport tends to use a lot of resources as well. After several months of sports and dietary restrictions, you begin to have deficiencies that prevent the metabolism from functioning properly. As a result, the weight blocks completely despite your efforts.
-It is necessary to ensure a supply of zinc, Vitamins B, C, D, E and K, magnesium, omega 3.
-Take a complete food supplement that contains all the vitamins and minerals of daily life
-Take vitamin D in winter
-Take omega 3 capsules
-Magnesium 2 cures of 3 months each year especially in winter
4/You don’t do the right sport
There is no point in exhausting yourself on a treadmill to lose weight.
What makes the body work and burn calories is to change physical exercises.
The body gets used to an exercise very quickly and no longer tires as much.
If you can chat during the jogging, it is because it is a maintenance jogging, it keeps you in shape but does not allow you to use your excess fat.
Do 3 sessions of 1 hour of sport per week including:
-1 times weight training or muscle strengthening, climbing, lifting, squats
-1 time gentle gym, yoga, stretching, fitness class, swimming, cycling, walking
-1 time cardio type zumba, HIIT, Crossfit, RPM, fast dance
Make sure you walk 30 minutes a day or 10,000 steps
5/ You retain water
Sored fat can disappear or appear in 1 week.
If you step on the scale and have gained 2 kilos ( 4 pounds) since the day before, this is not from fat. It is water that stagnates in your skin or muscles. Your legs are more swollen at night.
-Avoid eating too much salt
-Avoid being constipated
-Drink 1.5 litres of water a day, if you drink less the body will not release the water it needs.
-Take drainer drinks in spring or fall.
-Walk and swim for blood circulation
6/You have a hormonal disorder
If you find that there is an inconsistency between your exemplary lifestyle and your weight that remains desperately too high. It comes from a more subtle problem.
The simple nutrition + sport equation does not work because your hormones block you. This can be a very mild hormonal imbalance and can be resolved quite quickly if you identify the problem.
Cortisol is the stress hormone. In excess, it causes abdominal fat.
Oetrogens cause hip fat especially , but also globally.
The lack of thyroid hormones slows down the metabolism and prevents the body from burning calories, which causes great fatigue. This can persist even under hormonal treatment.
Do a hormonal check-up with the doctor.
-If you take the pill, try to see if it comes from there.
-See an endocrinologist, naturopath, and/or functional physician.
-If it is menopause, avoid excessive synthetic hormones and consult a naturopath.
-If you are stressed or feel overworked although your life rhythm is not especially accelerated, you should check up on the adrenal function.
– For men, if prostate volume has increased, chances are your weight has increased too. This is due to a poor conversion of testosterone to estrogen.
It is possible that you may be affected by several causes at the same time.
But remember that there must be a cause and that it is important to identify it in order to properly turn the situation around. So don’t get discouraged!
Article written by Elsa Orivel RD Dietician-Nutritionist.
For more nutrition advice, download Foodvisor
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