27d • ❓Questions & Answers
My weight loss has stopped. Why has this happened and what could I try next?
First off, well done for getting to a point where you’re seeing changes. Hitting a plateau is a completely normal part of the journey, and almost everyone experiences it. It’s not a sign that you’ve failed; it’s a sign that your body has adapted. Think of it as your body being efficient – it’s learned to operate on the new, lower calorie intake you’ve been giving it. This is called metabolic adaptation.
So, what’s next? We don’t just keep cutting calories – that’s a race to the bottom. Instead, we get a bit smarter.
Here are a few things to consider:
> Are you tracking as accurately as you think? Sometimes, little extras can creep back into our diet without us noticing – a handful of nuts here, a bigger portion there. A quick audit of your food diary for a few days can often reveal the culprit.
> Introduce a ‘refeed’ day. This isn’t a cheat day. It’s a structured increase in calories (mostly from carbohydrates) for one day a week. This can help to gently nudge your metabolism back up, replenish your glycogen stores for better performance in the gym, and give you a psychological boost.
> Increase your ‘NEAT’ (Non-Exercise Activity Thermogenesis). This is all the movement you do that isn’t formal exercise. Walk to the shops, take the stairs, have a walking meeting, play with the kids in the garden. This is a massively underrated tool for increasing your daily energy expenditure without adding more stress to your body.
> Change your training. If you’ve been doing the same routine for months, your body is likely very efficient at it. Try changing your exercises, the rep ranges, or the intensity. If you’ve been doing lots of cardio, try adding in more strength training, which builds muscle and is the engine of your metabolism.
Remember, this is a marathon, not a sprint. The key is to make small, sustainable adjustments. Your body is smart, but we can be smarter. You’ve got this.
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My weight loss has stopped. Why has this happened and what could I try next?
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