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Why did I stop losing weight?

Posted 07/26/2013 | By HealthCorps

You’re working out daily and taking serious Zumba or cycling classes but you notice that the scale is not moving.  What gives?

There are a couple of things that could be going on.  See if one of these explanations identifies why your weight loss is lagging:

  • You over estimate the calories you are burning and eat an extra 200-500 calories daily because you are exercising.  Exercising is supposed to help you create an additional calorie deficit so that you lose weight efficiently.  Don’t over eat because you are exercising.
  • You are doing the same workout every day.  Your body is smart and can adapt to workouts, even strenuous work outs.  Doing different activities daily is crucial to keeping your body challenged and thereby nudging weight loss consistently.
  • You are not doing any weight training.  Cardiovascular activity does burn calories, but, you need to build and maintain muscle mass with weight training in order to keep your metabolic rate stabilized and efficient.  Add in at least 2 – 3 weight training days and cut the cardio workout on those days.  If you move quickly from between machines or free weight exercises, you will also keep your heart rate up.
  • You are eating too many carbohydrates for energy and not enough protein and healthy fat.  A balanced diet is crucial to weight loss.  Every meal should include a healthy serving of whole grain carbohydrates, as well as a serving of lean or plant-based protein and healthy serving of fat.  A nutritionist or dietician can help you to create a diet plan that will keep you satiated and losing weight.
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