19/03/2017
My weight is the same
My weights gone up
Sound familiar?
This is something personal trainers/nutritionists hear from time to time. There are a number of reasons why this can happen & a number things you should be aware of when attempting to lose weight:
1. Stress/ sleep deprivation / medication / menstruation can stall fat loss , can cause water retention & potentially temporary weight gain
2. If you've recently started a resistance programme you may experience a body composition shift . More muscle , less bodyfat . For example : you may have gained 2lbs of muscle and lost 1lb of fat in which case this will result in 1lb overall weight gain
3. The scales measures everything : muscle , organs , water , bones , fat
4. Sustainable fat loss is approx 0.5-1lb fat per week , anything more may result in a decline in metabolic rate and a reduction in muscle mass meaning a less desirable body composition
5. Studies show the faster you lose weight the faster you regain it plus you may experience excess skin
6. Also you have to ask yourself - do you look better? Do you feel better? If the answer is yes then why are you letting a number upset you?!
7. Be honest with yourself - have you put 100% into your diet & training , have you been consistent ? Have you added extra foods in?
8. How are you tracking your progress? Weight alone is not a great measure of progress, yes it can be helpful but pictures and measurements are much better ways to track
9. Are you using different scales? Some scales may have a slight discrepancy
10. Have you been dieting for a while? You may be in a large caloric deficit and may require a reverse diet or a slight increase in calories to up regulate hormones and to overcome plateaus
