Have you been trying to lose weight, but just can't make any more progress?
Almost everyone knows the frustration that comes along with a few weeks of steady progress towards your health and fitness goals followed by a motivation-crushing plateau that you just can't break through.
Bodybuilders experience these types of plateaus all the time and need to find creative ways to keep their bodies guessing so that they can continue to gain weight. But what about if you're trying to lose weight?
Here are five of the most common mistakes people make that result in a weight loss plateau (and what you should do about them).
One: Only Doing Cardio
Cardiovascular training is great for almost everybody and can spark some initial weight loss relatively quickly. This is especially true if you're used to a sedentary lifestyle with very little physical activity. But studies are demonstrating that weightlifting, not cardio, is the true king of weight loss. This is because aerobic exercise has the potential to burn greater amounts of fat in a single sitting. So if you've been sticking to a consistent cardio routine and your results have slowed down, you might want to try incorporating some new techniques. Even bodyweight exercises have serious fat-burning potential.
Two: You're Not Eating the Right Amount of Calories
If you haven't used your FitTrack Dara to calculate your basal metabolic rate (BMR) you might be struggling to eat the right amount of calories. And we don't just mean too many, either. While a caloric deficit is typically required to lose weight, too few calories could trigger your body's "starvation mode" and cause it to store more fat than usual. Your BMR is the number of calories your body burns while at rest, so use that as a benchmark to plan how many you should be consuming throughout the day.
Three: You're Not Eating Enough Protein
Protein makes you feel fuller longer and can curb appetite to help you keep your calorie count in check. And remember your BMR? Higher levels of protein have been linked to increased metabolic rates, which helps you burn fat even while you aren't exercising. Losing weight while you sleep? Yes, please. Be sure to monitor your protein rate using the FitTrack Pro app to make sure your levels are in an optimal range.
Four: You're Still Consuming Sugar
Ah, sugar. The ultimate weight loss saboteur has a habit of popping up even when you don't expect it, so be sure to check your labels carefully at the grocery store. Added sugar operates under many names, including fructose, corn syrup, dextrose and more. Sugar will stall your weight loss progress faster than anything else, so be extra vigilant with what you're consuming. Unfortunately, that might mean cutting out that breakfast muffin or dessert you've been eyeing.
Five: Not Measuring Your Progress
Lastly, if you've hit a wall while working towards your health and fitness goals, it might not be what you think. By tracking your body composition over time and learning to look beyond just your weight, you might discover that you've managed to lower your body fat %, but have also increased your muscle mass. On the surface, it might appear as though your weight has plateaued, but by taking a closer look you may discover that you're continuing to improve your overall health.
The FitTrack Dara tracks 17 different key health indicators that you can use to develop a more comprehensive understanding of your body. Are you ready to smash through that next plateau?