If you only have 10 lbs. to lose before you reach your goal weight, the prize is right on the horizon but it can seem like an eternity away. Whether you're just getting started on your weight loss regimen or you're almost finished, the weight loss formula remains the same: burn more calories than you eat. However, a number of factors can slow down your calorie-burning capacity.
Possible Causes
Your body is sensitive to internal stressors. For example, having a nutritional deficiency can cause your metabolism to slow down. Also, not getting eight to nine hours of sleep each night can contribute to weight gain, according to "Psychology Today" magazine. There's also a chance you're putting too much stress on your body by trying to cut too many calories at once. If you're working on less than 1,200 calories every day, you may end up burning fat-burning muscle and sending your body into a "conservation" slow-metabolism mode.
The Plateau
The first few weeks after you begin dieting and exercising can feel promising because your body quickly sheds pounds. This mostly occurs because the body burns off a carbohydrate called glycogen, which then releases pounds of water weight, according to the Mayo Clinic. Your metabolism gradually slows when your body gets smaller, loses lean muscle and balances out with your newer, healthier lifestyle.
Solution
To keep losing weight after you hit a weight-loss plateau, you need to consistently eat less than your body can burn off. Therefore, you'd need to further decrease your intake of calories or boost your level of exercise. Make your decision based on how much you're currently eating and exercising. If you know you've been cheating on weekends or sneaking in an extra soda and dollop of sour cream during the week, cut back another 200 calories a day. However, if you're already down to 1,200 daily calories, lose more through exercise. For example, add another 15 minutes to your workout or increase the treadmill incline. Also, find other opportunities to be more active, such as picking up more yard work and biking to work.
Considerations
There's a chance that your "I must lost 10 lbs." goal isn't realistic for you. If you've already cut down to 1,200 calories a day and you've been working out in 90-minute sessions, you may be genetically predisposed to having a slower metabolism and a thicker body. Talk to your doctor or a registered dietitian about other ways in which you may be able to ramp up your weight loss, but don't stick to the impression that you must lose 10 lbs. in order to be healthy. Focus on being healthy instead.
References
- American Council on Exercise: Weight Loss Plateaus and Pitfalls
- "Fitness" magazine; You Will Lose the Last 10 Pounds; Caroline Hwang
- Mayo Clinic: Getting Past a Weight-Loss Plateau
- "Arthritis Today" magazine; Exercising But Not Losing Weight; Julie Weingarden Dubin
- "Psychology Today" magazine; Can't Lose Weight? It's Probably Your Metabolism; Jacob Teitelbaum, MD
- CNNhealth.com: I'm Exercising; Why Can't I Lose Weight?
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