Reasons Why Weight Loss Stalls | Hardworkout Magazine

Key takeaways

- A weight-loss plateau is often a sign that the body has adapted to a lower energy intake, not that you are doing something wrong.

- People who train a lot should aim for 1.6–2.2 g of protein per kilogram of body weight per day to stay full and preserve muscle mass.

- A normal rate of weight loss is 0.5–1 kg per week, and faster loss in the first weeks is usually water rather than fat.

- Because energy needs fall as body weight drops, calorie intake has to be adjusted downwards along the way to keep the deficit intact.

Have you noticed that your weight is stuck, even though you both eat healthy and exercise regularly? Many people find that weight loss is easy at first, only to come to a halt after a while, and it can feel frustrating.

In this article, you will get explanations for why this happens, and good advice on what you can do to get your metabolism going again. The most important thing is to be consistent, have a little patience, and not give up along the way.

11 reasons why you are not losing weight

Even though weight loss may have stalled, it is not always because you are doing something wrong, but because the body is adapting.

Small adjustments in diet, exercise, and lifestyle may be enough to move forward on your journey.


You are not exercising enough

To lose weight, you need to burn more calories than you consume throughout the day.

Although diet is important for weight loss, the amount of physical activity is also crucial for the results you achieve and whether you can maintain the weight loss.

If you only train a couple of days a week but otherwise have a sedentary lifestyle, it will not contribute to burning enough calories to create the calorie deficit you need to lose weight.

Focus on increasing your daily activity, take more walks, and add extra workout sessions that include both strength training and cardio.

[Studies](https://pubmed.ncbi.nlm.nih.gov/34116675/) show that combining strength and cardio training and staying physically active throughout the day increases the likelihood of lasting results. Both the amount and intensity of the training are crucial for effective weight loss.

If you have a sedentary lifestyle, perhaps with an office job or as a student, you may need even more exercise to get enough physical activity to lose weight.

How much protein do you need when training hard?

Proteins are more filling than fats and carbohydrates, and are important for preserving and building more muscle mass.

Those who train a lot need more protein and should consume 1.6-2.2 g/kg body weight per day.

Make sure to include protein in all meals and choose high-quality proteins, such as fish, chicken, turkey, eggs, and low-fat dairy products. Proteins will provide a better feeling of fullness and help preserve muscle mass.

You Train "Wrong"

All types of training are good, but not everything has the same effect on fat burning.

Cardio training helps you burn more calories, but do not focus exclusively on cardio training.

Strength training helps you build more muscle mass, which in turn increases your resting metabolism. Additionally, strength training will give your body a firmer and more defined shape as you lose weight.

Feel free to combine basic exercises like deadlifts, squats, and bench presses with low-intensity cardio sessions or HIIT to maximize the effect.


Why does too much cardio stall fat loss?

Cardio training is good for both health and weight loss, but too much and prolonged sessions can work against you.

Frequent and long cardio sessions without enough recovery in between can lead the body to release more stress hormones like cortisol, which can negatively affect fat burning and increase feelings of hunger.

The body may also start to break down muscle mass to get enough energy if you do not eat enough.

Therefore, find a balance between strength and cardio training and have at least one rest day per week.

How big should your calorie deficit be?

Even though you need to be in a calorie deficit to lose weight, it is also important that you do not eat too little.

Can you lose weight faster by eating less?

If you eat too little food over time, the body will go into a "survival mode" and consume less energy. This will reduce your metabolism, making it even more challenging to lose weight.

Additionally, too low a calorie intake will lead to feelings of fatigue and hunger, which will affect your mood and concentration.

Eat enough so that your body has energy for training and daily tasks, and instead create a small calorie deficit of around 3-500 calories, rather than a large deficit that will not provide any good long-term effect.

Eat regular meals with a good balance of nutrient-rich proteins, fiber-rich carbohydrates, and healthy fats.

A [study](https://www.sciencedirect.com/science/article/pii/S0002916523661842) from 2021 supports this by showing that a very low calorie intake over time can lead to reduced metabolism and resting metabolic rate and hormonal changes, which thus counteract weight loss.

Eating for clean food

Even though it is important to eat healthy food, it does not mean that you should only eat chicken and broccoli.

If your diet becomes too monotonous and you never allow yourself anything else you crave, it will be difficult to maintain the diet over time, which can lead to you breaking and overeating.

In addition to proteins, the body also needs carbohydrates and fats to function optimally and to provide a good and lasting feeling of fullness after meals.

Have a healthy and varied diet, but allow some room for flexibility – it makes it easier to adhere to and is better for your mental health.


Training too much

Even though you need to increase your activity level to lose weight, it can backfire if you train too much and push your body too hard.

Too much training, without enough recovery leads to hormonal disturbances, increased feelings of hunger, and poor sleep.

This can in turn make it more difficult to lose weight, even if you are training a lot.

Incorporate planned rest days throughout the week and listen to your body.

Quality is more important than quantity, both for weight loss and the energy you have during training.


How long should you stick with one diet before changing it?

Constantly switching diets can make it harder for you to know what actually works for you. It can also quickly lead to overeating when you are unable to follow the various diets.

The body takes some time to adjust to different eating patterns and diets, so it is important to have some patience and realistic expectations.

Follow one diet or eating pattern at a time, and stick to it for at least 4-6 weeks before considering switching it out.

How much weight loss per week is normal?

Many may have somewhat unrealistic expectations and desires for quick results, and quickly lose motivation if the weight does not go down after a week or two.