Most of us understand that weight loss happens with gradually decreasing our daily caloric intake, or increasing our daily energy expenditure. In order to lose weight, you have to usually do a mixture of the two, or at least one. However, changes in your metabolism and caloric needs can happen over time. This means that your daily routine, along with eating and exercise habits, have to change as well. You can’t expect new results if you stick to doing the same routine over and over.
When someone hits this phase of their weight loss journey it can be easy to get discouraged. You see less progress, you are at a standstill and feel lost on what to do next. To keep seeing results you would need to decrease calories or increase the number of calories burned each day. For me- that means increasing my movement so I can enjoy my extra serving of almond butter (where my nut butter lovers at?!).
This is especially true if you have already hit your maximum deficit for weight loss (or in a deficit already) and seeing little results.
Here are my best lifestyle tips that can help you lose weight without decreasing any more calories:
Pay Attention to your Nutrition
One of the first areas to improve on is where the majority of your nutrition is coming from. Are you eating enough of each macronutrient (fats, carbs, protein)? Are you getting enough fiber in your diet? For one, if you already eat a low protein diet even by increasing your protein intake you can experience weight loss. This is because protein has a TEF of around 30%, which is higher than both carbohydrates and fats. This basically means that you burn more calories digesting protein.
So choosing the right amount of each macronutrient is important. When it comes to choosing the right foods try to eat mostly nutrient-dense foods 80% of the time and other less nutritious foods around 20% of the time. A flexible dieting plan not only will improve your overall mindset around dieting but also improve adherence as you feel less restricted.
Switch up your Exercise Routine
Are you mostly doing cardio? Did you know that incorporating strength training into your exercise routine (muscles burns more calories at rest & can help with body recomposition) can provide better results when combined with moderate cardio? Try to add strength training at least 3 times a week along with a moderate protein intake to improve your weight loss goals and body recomposition.
Improve your Daily Movement
Increasing movement throughout the day and not sitting too long means taking breaks throughout the day to go on a walk, stretch, walk around, pace while on the phone, clean, etc.. Just by doing this alone will increase how many calories you burn each week, which in the end will help with weight loss.
Improve Stress Levels
Cortisol levels are impacted by stress as it increases when it is stimulated, causing the body to work harder to lose weight. The last thing you want to do while chronically stressed is to try to lose weight as your body will fight against any attempt you try unless you manage your stress.
Drinking enough water throughout the day can help control hunger, especially if drinking a large glass before a meal. This is an easy way to help you control your portions without stressing on eating less. The average adult should be drinking at least 80 ounces of water, more if you work and exercise outdoors.
Are you getting enough sleep?
The average adult should ideally be getting anywhere from 7-9 hours of sleep per night. But most people barely get a deep nights sleep- especially when dieting. So how can sleep deprivation impact your fat loss results? Although I could go into detail on how the stress of little sleep impacts your body internally let’s focus more on the day after.
In the End…
You can’t just keep decreasing calories to lose weight, although it is a huge factor. There are many other variables that can affect your goals and even doing one of the tips above can help you break a weight loss plateau.
So before decreasing more calories to improve your weight loss journey, try these tips one at a time above to see if they help (not all at once).
If weight loss is confusing but you are ready to reach your goals- head on over to My Site HERE and apply for One-on-One coaching where I help YOU learn what works for you and what doesn’t to reach your mindset, nutrition, and fitness goals.