The Real Reason Why You Aren't Losing Weight
Metabolic compensation is where the body slows down it’s metabolism because you are dieting and exercising. I know this sounds like an oxymoron. Initially cutting carbs, eating less, and exercise will make you lose weight. But after about 3 weeks your body adapts and will actually slow down the metabolism resulting in the dreaded weight loss plateau. The reason for this is because you are losing muscle mass, there is a release of pollutants from fat cells that disrupts thyroid production, and the fact that your body is always adapting trying to find homeostasis. But the good news is there are ways to combat this.
Increase Protein Intake
The first thing you can do is increase your protein intake. Body builders have the right idea. The more muscle you have the more calories your body will burn. That’s why having a strength training routine is so important to seeing results. Research has shown that higher protein diets, those that exceed the RDA for protein of .8g/kg body weight or about 30%-40% of your daily calories will preserve metabolic rate and reduce hunger during energy-restricted diets.
Do More Weight Training Than Cardio
I’m not saying cut out cardio by any means. Cardio burns calories too and is great for your heart health. But restrict your cardio to 30 minute sessions about 3-4x per week. Interval or HITT training is the best. Going for a hour on the elliptical at the same pace is not going to help you lose weight. Going from a moderate intensity to a higher intensity for a couple minutes at a time will!
Vary Your Diet
Don’t always eat the same every day. Your body will get used to it just like exercise. That’s why you always have to switch it up. A good way to do this is to switch up the colors of foods and make your plate colorful. So if you always eat asparagus try squash or carrots. The more variety of foods you eat the more nutrients you will get as well.
