What to do when weight loss is slow
This is probably the shortest but most effective Blog Post I will ever write.
But here we go….
We all know that a calorie deficit initiates weight loss (if you don’t know this yet, go back through a couple other blogs to gain a bit more knowledge) but the healthier the individual is the faster the calorie deficit will take affect.
So when an individual enters into a calorie deficit or starts a diet they expect to see weight loss, and occasionally this doesn’t quite happen, or it will happen slowly.
I’m sure you all know people how can lose weight quickly and easily and then you probably also know people who only have to look at a biscuit before they gain weight.
Well these differences all come down to a number of factors but what I want to talk about today is how to figure out why weight loss is happening slower than expected.
This is the process I go through with my clients when weight loss is slow.
When a client isn’t losing weight whilst in a calorie deficit protocol.
1, Be 100% that a deficit is being calculated
(hidden or mis-calculated cals) (check all calculations)
2, Play around with cals and macros
(Don’t spend too much time but try a few different combinations)
3, Achieve 100% compliance with everything
(no alcohol etc so you know exactly what you’re working with)
(Make sure the process is enjoyable so compliance is easy to achieve)
(Check all these as well, meds can affect results, such as anti-depressants, thyroid etc)
(Ensure sleep quality is good not just sleep length)
(‘I go to the gym to switch off’ is not proper stress management)
(Check out my podcasts for info on this)
All of the above should be done in the first instance but always double check before moving on to the more complicate matters.
8, Food sensitivities
(This is a common hurdle, look at an elimination diet then possibly a test)
9, Insulin sensitivity
(Use a glucometer or a basic GP blood panel)
10, Blood panel from GP
(Check for vitamins, liver enzymes, sex hormones, lipids etc)
11, Stool analysis
(If all the above still don’t give you the answer look for a possible parasite or bacterial overgrowth)
I’ve left all these topics pretty broad as if I were to provide a full break down on each topic in more depth this document would end up being an e-book as opposed to a blog.
If you want more support on any of these area’s feel free to reach out to me via email
Health and Nutrition Specialist.