Akanksha Sharma

 | 1 minute to read



Doing everything right, still not losing weight. It’s not uncommon for your weight to plateau. There are few things you can keep in mind, if you are not progressing at all. 1. How long your weight has been the same and you are tracking your progress? If it’s been a week it’s too soon to judge your progress and you are probably holding on to water. Do not weigh yourself randomly, if you are weighing yourself randomly, then you don’t really know whether you are progressing or not. So take daily weigh-ins first thing in the mornings, weekly measurements, and photos to actually check if your weight has really stalled or it’s just an observation. 2. Look back to see whether you have actually been on track in terms on nutrition and training plan. If you have had extra calories in the weekend that can add up and can make your deficit NULL, have you been sneaking bites from your kid’s plate? Or have had few drinks? Always keep a track of calories you are having weekdays or weekend doesn’t matter (refer Fittr app). 3. If everything is on point, and you have been on deficit and still not losing weight check the other factors that cause water retention. Did you take more sodium? Are you expecting your periods anytime soon? Training hard in the gym? There are number of reason that can cause you to retain water and making it hard you to believe that you are losing fat but very well you may be. 4. If your weight loss has stalled for past 2-3 weeks then check whether you are really in deficit. As your TDEE is dynamic it changes when you lose weight, just like smaller car needs a lesser fuel. You can reduce your caloric intake and can increase your activity levels. 5. Lastly, if you have lost a large amount of weight and have been in deficit for so long and your caloric is intake is already low, you may need to simply increase the caloric intake back up to maintenance for a while. Essentially, take a diet break which allows hormones to recover and gives you psychological break from dieting. The lower the body fat percentage, the more diet breaks are recommended.
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