As summer approaches, many are looking to shed some weight in preparation for the warmer months. However, nothing can be more disheartening than stepping on the scales and seeing no change despite your best efforts.
The NHS recommends a daily calorie reduction of around 600 for healthy individuals aiming to lose approximately one pound per week.
For an average man consuming 2,500kcal a day, this would mean reducing intake to 1,900kcal, while women consuming 2,000kcal should aim for 1,400kcal. While this method has proven effective for weight loss, it’s not uncommon for progress to stall even with strict adherence to the diet.
Understanding a weight loss plateau
It’s crucial to realise that hitting a weight loss plateau is not unusual. It’s a common occurrence for anyone trying to lose weight and is unlikely to be a result of any dietary or exercise mistakes.
Several factors can contribute to a plateau, all linked to how your body functions when maintaining a consistent calorie deficit. For instance, you may notice significant weight loss in the initial weeks of your journey.
The sudden weight loss is attributed to your body rapidly burning stored energy and shedding water weight. However, in the long term, a calorie deficit can lead to a slower metabolism, which in turn slows down weight loss.
How to overcome a plateau
Before you embark on further weight loss, it’s crucial to evaluate whether you’ve already achieved your goals and if it’s necessary to continue dieting. If you feel there’s more progress to be made, there are several strategies you can adopt.
Research suggests that reviewing your dietary intake and exercise regime could be beneficial. Swapping junk food for healthier options like fruits and vegetables can aid weight loss.
Additionally, boosting your physical activity can kickstart your metabolism. Consider adding more cardio or resistance training to your routine to promote muscle growth and help reach your goals.
If you’re worried about your weight or finding it difficult to shed pounds despite your best efforts, it’s advisable to seek professional advice. Consult your doctor or a specialist for guidance.
Checking NHS guidelines, which offer a wealth of tips and information on healthy and effective weight loss, could also be helpful.
