I’m sure many of us may already know that to lose weight, you need to burn more calories than you consume. This may work for your first 4-6 months, but after some time you may find your weight loss slow down. Why is that? Yes, perhaps, since you’ve dropped in weight, you now require even less calories, but unless you’ve recently loss 50+lbs, this likely isn’t the case.
You see, our bodies have the wonderful ability to adapt to different environments and treatments, which has allowed us to survive for all these years. Although seen as an advantage in the grand scheme of life, this ability can inhibit our weight loss. After many hard months of exercise and eating a little less to lose weight, your body reacts to the deficit in calories as a threat and adapts by burning less calories to make your body function.
Now I know what you might be thinking, “So you’re telling me that after working so hard to lose weight, the body just makes it harder for you? Thanks a lot body, I thought you were on my side!”. Luckily there’s a solution for all this: adaptive training & dieting.
If you’re planning to be on a cut for a while, then I would suggest having your diet and exercise program change progressively. How so? Let’s say that at the beginning, to maintain your weight you ate 2500 calories per day and did not train. You decided to change your daily caloric intake to 2100 and go to the gym to weight train 3 times a week. After three months, the effectiveness of this program starts to go down. You would then decrease your daily caloric intake to 2000 and add 2-3 cardio sessions throughout your week. Even a small change to your program will lead you to losing weight steadily again!
Just make sure not to place your daily caloric intake too low, otherwise you will not have enough energy to function.
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