One of the most disappointing experiences is when you’ve been watching your diet and exercising and doing your best, but after a week, you see that there is no change on the weighing scale.
There could be many reasons why this happens. One reason could be that your body is adapting to the new stress placed upon it. If you’ve led a sedentary lifestyle for years, by suddenly being more active you’d be putting a stressor on your body.
It will take your body a while to adapt to the new challenge. During this time, you might not see any weight loss. The tough part about this is that the weight loss plateau where you see no change in your weight could happen at the beginning or anywhere in the middle or even at the end of your weight loss journey.
This is perfectly normal. The only way to overcome this issue is to keep going. After your body adapts, it will resume burning fat. The biggest mistake people make when trying to lose weight is giving up the moment they hit the plateau.
They feel like their efforts are not producing results, and they throw in the towel. They fail to realize that to produce external results, the body needs to make internal changes first. These may not be visible, but your body is laying the groundwork to burn the stubborn fat.
Another reason people see no results is because they take things to extremes. They want fast fat loss. To do that, they make overnight changes to their diets. They suddenly go from being inactive to spending two hours in the gym daily.
This idea of “no pain, no gain” doesn’t work with your body. You gained the weight slowly, and you will lose it gradually. You can speed it up a little, but trying to see results overnight is counterproductive.
When your body is overly stressed, fatigue will set in, and weight loss will have to take a backseat because your body is doing, it’s best to recover. What you need to do is rest for a few days. It may seem counterproductive, but music is the space between the notes.
The short break will help your central nervous system to recover, and your body will get down to the business of fat burning. As long as you’re at a caloric deficit, you can take a break from your workouts for 3 to 4 days and still lose weight.
Speaking of caloric deficits, your diet will also determine your weight loss progress. You want to be at a caloric deficit of about 500 to 600 calories. If you’re going to be a little aggressive, you can aim for about 700 calories for a few days.
However, severely reducing your calorie intake by 1000 or more calories will shock your body. It will go into ‘starvation mode,’ which is a method of self-preservation. Your body believes that you’re in a situation where you don’t have access to much food.
So, it will stubbornly cling on to its fat stores for future needs. This is ironic because you’re trying to lose fat, but your body is clinging on to it. You can rest assured that your body will win here, and your weight loss will slow down to a snail’s pace.
The best way to see consistent results from your efforts will be to approach your weight loss gradually and sensibly. Aim for a caloric deficit of about 500 calories and make sure that while your training program is challenging, it is not burning you out.
Finally, maintain a positive outlook and have patience. If your diet and training are dialed in, you will lose weight sooner or later. At the end of the day, always remember that it’s a slow process… and you’ll only make it slower by quitting. Keep on keeping on.