Many who have decided to lose weight and adopt a healthier lifestyle face challenges: exercise and dietary restrictions do not always yield the desired results, and the scale remains stuck. In such moments, it can be difficult to stay motivated and not give up.
However, it is important to understand that weight loss is not always linear and that various factors influence the speed and manner in which we lose weight. Here are several reasons why you might feel like you've hit a plateau, along with tips on how to move forward.
When will I start losing weight?
The first step in weight loss is reducing calorie intake and increasing physical activity. If you stick to a plan that involves cutting about 500 calories per day, combined with regular exercise, you could expect to lose around 0.45 kilograms per week. However, the weight loss process is not always fast or steady. It's important to keep in mind that numerous factors, such as gender, age, physical fitness, and genetics, can affect the rate of weight loss. The key is to stay consistent and focus on what you can control: a healthy diet and regular exercise.
Why can't I get rid of belly and thigh fat?
One of the biggest challenges in the weight loss process is that certain areas of the body do not shrink as quickly as others, even as you lose weight. It often happens that fat in the abdomen, hips, and thighs is stubborn to reduce, no matter how much you exercise. Crunches or leg exercises will not eliminate cellulite or fat on the thighs and belly. Losing fat deposits requires a combination of cardio training, weightlifting, and proper nutrition. Also, keep in mind that the weight loss process is individual, and your body will decide where to start losing fat first.
Why am I no longer losing weight?
When you reach a stage where it seems you are no longer losing weight, even though you continue with the same exercises and diet, it's possible you've hit a "plateau." Your body has adapted to your routine, so the exercises no longer have the same effect as before. In this case, you need to change your approach. Increase the intensity of your workouts, try new activities, or add weight training, which can help boost your metabolism and burn more calories.
I don't see results, even though I've been exercising for several weeks. How do I keep going?
A lack of visible results at the beginning can be discouraging, but don't focus solely on the numbers on the scale. Weight loss and fitness improvements are not always immediately visible, but that doesn't mean you aren't making progress. Changes such as increased energy, better sleep, reduced stress, improved concentration, and an overall sense of well-being are also important indicators of progress. When you reach a point where you think there is no progress, remind yourself that this process requires time and patience. Even if you don't see major changes right away, what you are doing now will have long-term benefits for your health and quality of life.