This is based on personal experience and a lot of research on my behalf, haha. sana magiging useful din siya para sa inyo (to those looking at fat loss) but I don't want to get into the science aspect of it. Basta dapat nyo lang malaman kung ba't tayo nagplateau, and what we can do with it.
So, we all hit a point where we "plateau" at a certain weight. The scale doesn't seem to change anymore, no matter how drastic our cuts might seem to be. Here are some contributing factors to that plateau:
1. Your body has grown accustomed to your routine. Switch it up.
A few weeks ago you might have been burning a lot of calories doing cardio, but the body adapts to it. Increase the intensity of your cardio, try high intensity interval training instead of stable, moderate intensity. Sprint for 30 seconds, and walk for a minute - repeat the cycle. Or increase the weights that you've been lifting.
2. You're underestimating your food intake.
Ang weight loss talaga ay based on the calories in vs. calories out
principle. If for example you started at 210 lbs, and now you weigh in at 180 lbs, you can't eat the same things kasi your energy expenditure decreases as you lose weight. Maraming online calculators available to calculate your calorie needs per day. Try adjusting your calorie needs accordingly whenever you lose weight.
3. You're holding water weight.
Drink more water! Usually sabi ng mga tao na you have to eliminate sodium (dapat walang lasa yung pagkain mo etc.) pero walang problemang kumain ng maalat, basta't uminom lang kayo ng tubig. Aim for at least a gallon of water a day.
Sa mga ladies, our monthly cycle contributes to holding water weight, so don't be scared pag biglang naggain kayo ng weight! It's just water weight, and it should be gone by the time your period is over.
PERO.. GINAWA KO NA LAHAT YAN. INIIBA KO NA ROUTINE KO, CINACALCULATE KO PA LAHAT NG KINAIN KO, AT UMIINOM AKO NG TUBIG! WHY AM I STILL NOT LOSING?
When you put your body under a lot of stress, nagstrenuous exercise ka pa, tapos sobrang laki pa ng calorie deficit mo, magloloko ang hormones (leptin/ghrelin/cortisol) mo. So it holds on to as much weight as it can. If you've been under a deficit for a very long time, try eating above maintenance once a week
(a refeed) to inform your body that you aren't undereating. We have natural defense mechanisms sa body eh, so dapat talaga we need to know how to manipulate it.
And finally, if wala talaga.. you might
have a thyroid problem
. So get checked up as the very last resort!
Hope that helps