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Why has my weight loss plateaued?

Remember, there are two fundamental ways to lose weight; either consume less energy than you burn, or burn more energy than you consume!

Our bodies like to complicate this equation by throwing a few different “spanners in the works”.

The short answer to your problem is;

As you exercise more and increase your fitness level you also increase or improve your exercising metabolisms efficiency (your muscles actually become 15% more efficient at burning less energy per exercise session), so in essence you are burning fewer and fewer calories each exercise session (this is well documented in the scientific literature :Goldsmith et al.  Journal of American Physiology. 2010).

Therefore, what was once a great enough calorie deficit to lose weight (i.e prior to plateau) is no longer enough and you now must increase the amount of energy you’re burning each workout by exercising longer, or exercising harder to increase the total calorie output.

Another problem is that your resting metabolism decreases as you lose weight. What this means is that you’re burning fewer calories at rest which impacts your calorie intake. If you don’t increase the calories you’re burning through exercise, you will need to compensate by decreasing your current daily dietary calorie intake in order to provide a deficit, otherwise your calorie intake may be too high for your reduced resting metabolism and your weight loss will continue to plateau.

Luke Delvecchio

  • Accredited Sport Scientist
  • Accredited Exercise Physiologist
  • MSc. (Exercise Science)
  • Post Grad. Dip (Exercise Rehabilitation)
  • Post Grad. Cert (Diabetes Education & Management)
  • BSc. (Exercise Science & Nutrition)
  • Associate Nutritionist

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