Why am I not losing weight or plateauing?


Why am I not losing weight or plateauing?

 The joys of beginning a fitness plan can also bring struggle.  Getting into fitness or back into it can be exciting especially since you know what the benefits are to your body, as time goes on you may get frustrated that you haven't lost weight or have stopped which can be frustrating to many people, not just YOU!

I am here to tell you that, IT IS NORMAL and IT WILL GET BETTER, but only if you let it.

First and foremost, most people struggle on what to do and how to eat so I am going to provide some feedback I have learned along my fitness journey and what I have studied as a personal trainer and nutrition consultant.  DO NOT UNDER-EAT and OVER-TRAIN!!

When you decide to change your body, most people reduce calories which is normal but some take it to the extreme by putting their bodies into a starvation mode.  Although, a calorie deficit can help achieve weight loss goals, larger calorie deficits work against your body over long periods of time.  Starving your body puts your body in battle with what your goals are because your body will hold onto fat to conserve energy and survive.

Have you ever wondered why your not losing weight or have plateau? Hmm. Is that you?  Well let me tell you that when you do not nourish your body properly you burn fewer calories and cortisol (stress hormone) raises which promotes body fat, water retention and weight struggles.  Under-eating causes nutrient deficiencies, muscle loss, low immunity, missed menstrual periods and slow metabolism. The body needs calories to function daily especially carbohydrates (body's fuel source) and protein and fat (responsible for growth, healing and repair).

Under-eating is not the best choice long term for weight loss or fitness goals.  Cutting calories between 300-500 daily, fasting for periods of time and carb-cycling are better choices that keep your metabolism working and guessing which promotes weight loss and fat loss.

Combined under-eating and over-training can and will lead to a plateau?  Are you there? Have you been there?  Well the solution is in your eating pattern and your workout routine.  If you are not fueling your body, your body will not work the way you want it to.  The body does not function properly if not taken care of and when you don't take care of it, the body will work against you and recharge itself to make sure it survives.  Burn the fat by fueling the muscle is essential to reach your body goals, whatever that may be.  Once you treat it right and you see thee weight drop or the plateau lift, you will need to keep readjusting your caloric intake to avoid going back to where you don't want to be.

Signs you are under-eating and over-training:

  • Weight gain or plateau
  • Low energy
  • Mood changes
  • Hair thinning or hair loss
  • Low concentration
  • Anxiety/depression
I cannot emphasize enough that more exercise is not better, results and progress is made on REST DAYS.  You will not see the results you are looking for without resting your muscles and body. Overworked muscles will decrease your performance (weight, reps, set, cardio).  The best way to make sure you do not over-train is to schedule your workout days and plan your workouts for that day.  I can promise you if you eat well, sleep well, rest, track diet and exercise and plan your workouts, you will see results, but most importantly, you have to be PATIENT and be willing to work through the process because after all it is a lifelong process that take time, but in the end, IT IS ALL WORTH IT!!

Here are some essential tips to push through a plateau:


  • Do not over-train
  • Fuel your body
  • Rest/Sleep 
  • Hydrate
  • Track diet and exercise
  • Track Body Stats
  • Try fasting



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