Weight Loss - Weightloss

Question: I reached a plateau in my weight loss journey?

(Posted by: trackman on 2010-09-01 08:55:02)

I have a lost about 30 pds so far and have to lose only 10 more pds but have reached a plateau in my weight loss regiment. i was told that i have to increase my calorie intake to lose those pounds because my metabolism is slowing down. is this true?

Posted by: Anne on 2010-09-01, 08:58:39

Chnage exercise routine

Posted by: BigSam on 2010-09-01, 09:00:50

Congratulations, you lost 30 pounds that is awesome. And yes it is 100% true that your metabolism will slow down if you lower your calories. If you have a 200-400 caloric deficit, you 're metabolism doesn 't slow down. But the thing is that most people eat 1000 calories less! So their body panic and slow down the metabolism so they end up gaining back their weight when they start eating back normally. What I suggest you to do is two things: 1. Have a 400 surplus calories on day 1, and the next day a 400 caloric deficit. Do this for 1 week to confuse your metabolism (I know the human body is so strange). After 1 week, eat 400 calories less and try to keep up with that so you don 't slow down your metabolism. 2. Change your trainings. If you are running on a treadmill, don 't run faster it 's just stupid. I would suggest you to incline your machine to let 's say 2.0. Like that, you 'll work muscles that you usually don 't work and hence: burn more calories. You can also try other cardio machines. If you do not go to the gym, you can jog outside, do HIT trainings, do home workout, etc. Besides that keep up the good work!

Posted by: Calvin on 2010-09-01, 09:06:41

Well the part about the metabolism slowing down is right. When you decrease your caloric intake and lose weight your metabolism is naturally going to slow down. You are running into a problem that is called the Set Point Theory. Your body tends to want to stay at the same relative weight. When you lose weight your metabolism decreases so you hit a plateau. Eating more will increase metabolism but that increase isn 't enough to negate the weight gained by intaking excess calories. A way to combat your problem is by doing exactly what the first person said. Exercising is a great way to increase metabolism and it doesn 't add calories like eating does. Because you weigh less now, you also may need to decrease your caloric intake more. Caloric intake is based on body weight. By exercising more and eating less you will definitely lose more weight. :)

Posted by: Crystal Hawkins on 2010-09-03, 01:27:51

While changing your training variables is an integral part of the success of your training program, your workouts shouldn’t be drastically different every single time. If you are all over the place on each workout and never try to repeat and improve on specific exercises for specific set and rep schemes with specific rest intervals, then your body has no basis to improve on its current condition. At this point, it is time to change around some of your training variables and then stay consistent with your new training program for another 4-8 weeks. To refresh, some of these variables are the numbers of sets and reps of exercises, the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), exercise type (multi-joint or single joint, free-weight or machine based), the number of exercises per workout, the amount of resistance, the time under tension, the base of stability.