Causes of weight stagnation
There are countless reasons why the number on the scale might not budge and you just can't seem to lose weight. It could be stress, the wrong kind of training, a slow metabolism , or simply ignoring hidden calories in your daily routine. To find out what might be causing your weight plateau, or whether it's a combination of factors, you'll find everything you need to know about the causes of weight plateau here.
Save 7000 kcal
Weight loss requires patience and doesn't happen overnight. One kilogram of body fat contains approximately 7000 kcal. To lose one kilogram of fat, you first have to reduce your calorie intake by these calories. While a healthy calorie deficit of 300 to 500 calories per day will make the process take a little longer, it helps you avoid unhealthy eating habits and establish healthy routines in the long term.
Identifying calorie traps
Do you sometimes simply not count calories or snack unconsciously, even though you actually want to lose weight? From soft drinks and salad dressings to the milk in your coffee: hidden calorie traps lurk everywhere. And in our hectic daily lives, it's all the more easy to unconsciously consume more calories than we intended. A food diary and pre-planned meals can help you keep track of your calorie intake and avoid such traps. At the beginning of your dietary change, we also recommend tracking the calories in your meals for a while to get a feel for the calorie content of different foods. There are now numerous smartphone apps that make it easy to get an overview of your daily calorie intake. As you develop a better understanding of calories over time, it will become increasingly easier to recognize calorie traps and find healthier alternatives.
Muscle growth
Muscle is denser and heavier than fat. When you train and build muscle, you might simply maintain your weight or even gain weight, even though you're actually losing fat. It's important to pay attention to a protein-rich diet to maintain your muscle mass. However, weighing yourself too often can be frustrating. Instead, focus on progress photos and a measuring tape to track your progress. This is more motivating and a better indicator of your progress!
Metabolic adaptation
When you reduce your calorie intake, your body adapts and slows down your metabolism to conserve energy. It's therefore important to maintain a moderate calorie deficit of 300 to 500 calories to avoid putting your body into excessive energy-saving mode. Keep in mind that your calorie needs will change once you've lost some weight. Many people calculate their calorie needs only once at the beginning and then never again. This can lead to an inaccurate calorie estimate and prevent you from maintaining the crucial calorie deficit for weight loss. Therefore, recalculate your calorie needs regularly.
Irregular and incorrect training
A varied and regular training plan is key for you. Otherwise, your body will quickly get used to repeated exercises. Add some variety to your training and constantly challenge your body in new ways.
Stress, water retention & lack of sleep
If you experience a lot of stress in your daily life or at work and don't get enough rest, this can increase your cortisol levels. This, in turn, can hinder fat loss. Sufficient sleep and plenty of rest are therefore essential if your weight has plateaued. Water retention during your menstrual cycle or after an intense workout is also completely normal! To take the pressure off, we recommend not weighing yourself too often. Instead, weigh yourself only once a week (always at the same time) and look at the long-term trend rather than focusing on individual numbers.
