The Lowe Down
The Best Way to Beat a Weight-Loss Plateau.
There is nothing more frustrating than a weight-loss plateau! You’re psyched! You strength train at least 5x per week, you’ve ditched the alcohol and are adding more h20; you’re eating clean, dense foods and getting enough protein (which uses more energy to metabolize); you’re getting adequate sleep and avoiding stress. It’s working and you’ve lost 15-20 lbs! Yay! Then Bupkis! It’s been almost two weeks and the scale hasn’t budged, nor have your circumference measurements! What to do? you ask. Do I keep doing what I’m doing and hope that the fat will come to its senses and go away?
Nope! This will not work. It is not your fault, it’s that sneaky BMR (basal metabolic rate) that has decreased. You now need fewer calories to maintain your weight. https://www.calculator.net/bmr-calculator.html
The research shows that muscle is the best fat burner. Also, the more intense your physical activity, the higher your BMR. It stands to reason then, that intense strength training is the way to go if we are going to use muscle mass as a tool to avoid or bust through the weight-loss plateau. Unfortunately, most people limit themselves to cardio and or yoga and miss out on the precious muscle mass they need to be building in order to have long lasting weight-control. Don’t forget that we start losing muscle mass at around age 25. The older we get, the more we need to strength train. The more lean-muscle mass we build through strength training; the higher our BMR. The higher our BMR, the less likely we are to hit the dreaded plateau to begin with.
Contact us to learn more about how your BMR impacts your ability to lose weight.