Why are we still so fat 1
Weight stagnates despite a calorie deficit: 6 reasons why you shouldn't lose weight!
Regular training, diligent counting of calories and still: The weight stagnates. How can that be? We give tips on how to avoid weight stagnation.
Eating healthy and exercising is not always enough. What can be the reason if the weight stagnates despite a strict diet plan and renouncing all sins and exercise?
Metabolic adjustment instead of weight loss
The body strives for a balanced calorie balance. If the calorie intake drops, the metabolism also slows down.
The body burns fewer and fewer calories until only as many calories are burned as you are consuming. You reach a Weight loss plateauon which the weight stagnates.
If you want to lose weight in the long term, we therefore always recommend a moderate calorie deficit of 200 to 500 calories. If your deficit is higher, it can put your body into a state of hunger. As a result, he burns fewer calories than before. With our free Calorie calculator you can quickly find out how many calories you should consume in a calorie deficit. It is also important that you regularly adjust your calorie requirements.
What I eat on the side has no calories. Or is it?
Often times, extra calories are the reason weight stagnates. Often the calorie consumption is overestimated through physical exertion.Additional exercise during a diet is not an excuse to sin more.
A Food diarycan help in the first few weeks to consciously reflect on your eating habits. Find out which foods are your personal calorie traps. However, we do not recommend that you just meticulously count calories. However, a nutritional log can help you stay on the ball every couple of weeks.
Is your weight loss still stagnating? Get individual nutrition tips and product recommendations - tailored to your goals. Get your BMI calculated and start the free body check now.Start the body check now
Especially in the initial phase of a diet, it is essential that the nutrition plan is adhered to and that a diet with protein-rich foods is observed.
Don't have time to cook? No problem! You can also use your protein requirement Protein shakes or protein snacks cover.
Stagnant weight due to muscle growth
Anyone who does sports while losing weight quickly feels physical changes. Whether weight training or endurance training: Muscle growth and fat loss get into full swing through regular exercise.
Changing body composition can cause weight to stagnate. Nevertheless, the love handles are disappearing. Because muscles are power plants: They burn calories even when they are resting and the body becomes firmer and more defined despite weight stagnation.
Even short-term weight gain is not a cause for concern. Muscles are around 10% heavier than adipose tissue, much denser and consists of almost 80 percent water.
Irregular and incorrect training
Sport and weight loss go hand in hand. It is often forgotten that the training needs to be adjusted according to the goals. Top sporting performance, excessively high weights or irregular training sessions are unsuccessful in the long run.
A the goal is a healthy average. Regular training, sensibly chosen exercises, moderate intensities and variations in the Training plan prevent the weight from stagnating.
Stress hormones make the weight stagnate
Too intensive training and a lack of regeneration lead to weight stagnation in the long term. Can the muscles and the autonomic nervous system get through? too little breaks and sleep do not recover, the body produces more stress hormones. Fatigue, listlessness and weakness can be the first signs.
Those who lose muscle mass gain weight faster.
The stress hormone Cortisol causes, for example, that less sugar and fats are transported into the muscles and burned there. Instead, the Nutrients in the fat cells transported.
The muscles now use the body's own protein to convert the amino acids into glucose and thus gain energy. So you gradually break down by yourself. If the cortisol level remains permanently high, it can lead to Loss of muscles to lead.
Failure to adjust daily calorie intake
In order to lose weight, the first thing to do is to calculate the daily calorie requirement based on age, height, weight and range of motion. This can be done with the help of one, for exampleCalorie calculator.
With increasing time, the weight decreases and with it the daily calorie requirement. If diet and eating habits are not adapted to these new requirements, the previously determined calorie deficit will automatically not be adhered to.
What to do when the weight stagnates 4 tips
In order to prevent or delay a possible weight loss plateau, it is important to check your weight, training and diet in advance and correct them if necessary Create a nutrition plan and to maintain it.
What you should pay attention to: Check the current weight status for at least 1-2 weeks. Compare the result with your starting weight.
1. Weight control on a comparable basis.
Insert fixed scheme for weight control firmly. Determine not only a fixed time of day, but also a fixed time with regard to the training cycle. Weigh in correctly is the basis for a valid review of progress. One possible time would be right after getting up on an empty stomach and 1 day after the last training session.
What you should ask yourself: How was the last week of training? Have you done your training quota? Is the training too intense or too weak?
2. Change the intensity and the quota of the training.
Exercise variations and adjustments to training intensity and scope give the muscles new stimuli. Even if there is a lot more to do, try anyway 2-3 times a week to keep up with the training so that the weight does not stagnate again.
A possible rhythm would be to change the training plan every 4 to 6 weeks.
What you should ask yourself: Was the nutrition plan strictly followed?
3. Plan the calorie deficit at fixed intervals.
To lose weight in the long term is a dynamic one Adjustment of the nutrition plan and the calorie requirement are the keys to weight loss success. For example, determine the calorie deficit every four weeks and adapt it to the current circumstances and training schedule.
Tip: Document your daily calorie intake with a food diary. Keep track of exercise sessions with a training log.
We also give you the opportunity to create your own nutrition plan using precise templates.
What you should ask yourself: Did you take enough breaks between training sessions? Can you sleep properly Do you feel fit and well rested?
4. Reduce stress and regenerate.
Plan for solid, non-training days, regular relaxation, and enough sleep. Recovery after exercise is essential to prevent weight stagnation. Whether meditation, massages, relaxation baths or just do nothing and let your mind wander. Make sure that both mental and physical rest are planned for the relaxation program.
Want to learn more about why you're not making progress with losing weight? Make sure to check out our article: Why am i not losing weight?
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Weight stagnation is common, so the Adjusted nutrition and training plan and be optimized. Keep this adjustment for at least a week. Repeat the process and compare the results obtained.
Even if the progress is not yet visible or is only progressing very slowly, stay on the new course. Note the following points and with a little patience, time and planning, the last pounds will also drop. This allows your calorie requirement to be adjusted dynamically:
- Exercise regularly at the intensity that suits you.
- Change your training plan at regular intervals.
- Establish firm rules for weighing.
- Make enough time for breaks, rest, and sleep.
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