Typically people create weight loss goals for these three reasons: New Year’s Resolution, have an event with family, or are single and really need to get a date. We like to put numbers on our weight loss goal which is fine and helps you measure success, like lose 30 pounds in two months.
The first week is usually the easiest week, you are motivated to eat right and workout like crazy.
But why is it that the last 10 pounds are always the hardest to lose? Well Jason Boehm, a board-certified nutrition specialist says “As you drop excess pounds, your metabolism adjusts your body’s energy needs to serve less weight,”. Basically, if you have been maintaining a certain weight during your diet, then the body adjust your metabolism to this new weight. That’s why, according to Boehm, the only true way to lose weight — based on myriad articles and studies — is not cardio, but reducing your daily food intake.
Boehm suggest you lower your calorie intake by 200 when you first start dieting. Then you can gradually lower your intake, but never go below 1,200 for women and 1,500 for men. This can really help prevent a plateau with your weight loss.
Jeff Jalaba, a certified personal trainer at Equinox, suggests preparing for this plateau from the start. “Spend the time at the beginning of a program to learn your weaknesses and strengths. Don’t worry so much about the weight and understand that learning the right movement patterns in your workouts — for example, the proper way to lift weights and getting the right amount of rest — will allow you to have a higher ceiling.” He adds, “Starting your fitness with too much exercise early on can make it more difficult to add time or intensity to your workout to burn off those final 15 pounds.”
So what does this mean? Basically people go from 0 to 60 with their weight loss and fitness plan. Imagine if you didn’t eat for 48 hours straight, you would lose some serious weight, but its not realistic to maintain that and your weight loss will slow down.
Also, people will do a serious diet plan right off the bat and see results quickly, the problem when you lose all that weight, you lose muscle mass. Muscle burns more calories than fat does, that’s why just doing a crazy diet wont get the job done long term. Avoid running (for now) and hit the weights to build muscle. Muscles will burn calories, this will help you see some major results!
Think about this with your fitness plan, easing yourself in the gym will help slow down a plateau, but the key to losing those pounds and hitting you goals? Calorie intake and sleep. If you can maintain those two things, you will see some serious weight loss over a long period of time, then supplement that with the gym and you will be nice a buff for your cousins wedding.