A question that has come up quite often recently is someone’s weight loss has plateaued, slowed down, or just stopped altogether. Most people’s reaction to this is to take away more food instantly.
For god sake keep the food!
When looking to increase your calorie deficit, then look at increasing expenditure first.
There is no difference between walking briskly for twenty minutes and burning 100-200 extra calories. Or taking away 100-200 calories away from your daily nutrition plan- apart from the obvious.
You’re already in a calorie deficit, which means you’re eating less food than you need, why would you want to take away more?
Make taking away food your last port of call!
Imagine that, slightly more of a calorie deficit, without the sacrifice of already sparse food.
I also need to mention- as with most posts that involve calorie deficits- if you’ve been in a calorie deficit for more than three months plus, then maybe consider a maintenance stage.
A maintenance stage is like a reset button, where your body’s energy level can increase, and your hunger hormones (leptin and ghrelin) can also stabilise.
Sometimes bodyweight can increase BUT NOT BODY-FAT. This is due to an increase in water and glycogen. Always measure yourself to stay on track with this.
So what’s involved in a maintenance stage?
You’re increasing your calorie levels back to its natural TDEE (total daily energy expenditure) and then sticking to that for around 2-4 weeks.
So put simply: if you’re in a 500 calorie deficit, then put those calories back into your nutrition plan.
Hope this helps.
As always – fire away with any questions.