Metabolism

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iainwatson5252
iainwatson5252 Posts: 1 Member
in Health and Weight Loss

I know plateauing is normal for everyone, I’ve been steady on losing a kilo a week for four months and now the last few weeks is slowing down moreso , anyone got alternative ideas than just manipulating calories now and then.

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  • BBIPAD
    BBIPAD Posts: 18 Member

    I am happy healthy eating

  • tomcustombuilder
    tomcustombuilder Posts: 2,497 Member

    the leaner you get the slower the losses will be especially if you've lost a decent amount of weight. As you get lighter, your body requires much less energy to move throughout the day so the calories need to come down so as you lose if you want to continue the losses, you'll need to lower the calories a bit

  • Lietchi
    Lietchi Posts: 7,214 Member

    1 kilo (= 2.2lbs) is a fast rate of loss. You don't mention your height or weight, but it might be good that it's slowing down, since that rate is not appropriate for everyone.

    That being said, have you adjusted your calorie goal since starting your weight-loss? Or is your calorie intake still the same?

  • AnnPT77
    AnnPT77 Posts: 36,981 Member

    Congratulations on the great progress so far!

    I don't know how much you weigh now, but losing slower when lighter can be more health promoting (and better for appearance, too, if that matters to a person). If losing a kilo a week when not well over 100kg, that might not be ideal. Your call, though.

    Yes, gradually slowing loss over several weeks implies that you're getting closer to current maintenance calories. (Sudden dramatic stall, more possibility it's water retention weirdness).

    If you're approaching maintenance calories, strictly speaking there's no way to lose faster without "manipulating calories now and then", unfortunately.

    You have 3 general options in the short run:

    1. Accept slower loss.
    2. Eat fewer calories.
    3. Be more physically active, either daily life activities or intentional exercise, to burn more calories.

    . . . or some combination of those. Unfortunately, that's it, all the options.

    I said "in the short run" anticipating that someone may come along and tell you to strength train, because muscle burns more calories. That's true, but a pound of muscle burns only about 4 calories per day more at rest than a pound of fat, and adding a pound of muscle is very slow under the best circumstances. In a calorie deficit, especially a big one, building new muscle mass may be impossible, and at minimum would be much slower.

    I suspect having more fitness, including more muscle, makes it easier and more fun to move, so we'd move more without even noticing and burn more calories that way, but that's just #3 on my above list in a different context.

    If someone tells you some eating strategy will trigger substantially faster weight loss, scientific evidence for that is thin, and that's putting it generously. If someone tells you a supplement will noticeably increase weight loss, same thing, plus a decent chance they want to sell you that very supplement.

    Best wishes for continuing success!

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