Metabolic adaptations… Yes. Weight loss… No.
The body always seeks a balance in the management of calories. If the calorie intake drops, then the metabolism will slow down. Basically, you burn fewer and fewer calories, until you burn as many calories as you consume. You then reach a weight loss plateau and your weight stagnates.
If you want to lose weight over the long term, we advise you to plan a caloric deficit of 200 to 500 kcal maximum . If the deficit is greater, you risk having cravings and suffering the yo-yo effect, the enemy of any effective weight loss, because your body will store more fat. With our calorie calculator , you can easily find out your daily calorie requirement and your calorie deficit. During your weight loss, it is important to regularly adjust your calorie intake.
“I did sports, I can have fun”… Or not?
Often the extra calories are the reason the weight stagnates. It is common to overestimate the calories expended during physical exertion. The fact that you exercise more while on a diet is no excuse for indulging too much. Pay attention to how many calories you really expend so that you consume between 300 and 500 less.
We advise you to start your diet with a diary , in order to know exactly how your current diet is and what are the points to change. What foods do you eat daily that are calorie traps? What good attitudes do you already have? Keeping a diary regularly will allow you to become aware of the changes you need to make in your diet to be successful in your weight loss. That doesn’t mean spending every minute of your day counting your macros or calories, though. You can very well take stock every two weeks.
Despite this advice, your weight continues to stagnate? Your calorie deficit may not be large enough. Thanks to our free Body Check , you receive advice from our sports and nutrition experts on how to achieve your individual goal. In a few clicks, you will know your BMI but also our advice to lose weight with peace of mind.
Weight stagnation due to muscle growth
If you exercise while losing weight, you will soon see body changes. Whether cardio or strength training: muscle growth and fat burning progress through regular exercise.
Changes in body composition can lead to stagnant weight. Yet the love handles melt as it should. Yes, but the muscles function as power stations: they burn calories even at rest and the body takes shape and strengthens despite the stagnation of weight.
For this to work, it is essential to adopt a diet rich in protein. Yes, who says more muscles says you need more protein. The Shape Shake, for example, is ideal. It provides you with a lot of protein in addition to being delicious. Of course, high-protein snacks are also a good idea.
Even if your weight gain is short-term, you have nothing to worry about. Muscles are about 10% heavier than fat, are denser and are 80% water.
Irregular and poorly executed sports training
Sport and weight loss go hand in hand and we often forget that the training must be adapted to the objectives. Excessive sporting exploits, too heavy weights and irregular sessions may not be accompanied by long-term progress.
You always have to find a half measure . Regular training, well-chosen exercises, moderate intensity and variations in the training program allow your weight not to stagnate.