Working Out and Eating Healthy, Still Struggling with Weight Loss?
Experts agree that weight loss happens when the body is in a calorie deficit, meaning you’re expending more calories than you consume. However, a calorie deficit can trigger what’s called “metabolic adaptation,” which slows down metabolism and makes it difficult to keep losing weight or maintain weight loss.
The Science Behind Weight Loss
According to Chloe Thomas, a UK personal trainer and nutritional coach, every person has a "set point" – the weight at which the body functions at its most stable, optimal level. The body defends this weight range through mechanisms that regulate hunger, energy expenditure, and fat storage. When we veer too far from this point, our bodies resist weight loss.
Strengthening Your Workout
Another reason your pounds are sticking around? Prioritizing cardio over strength training. Fitness expert and online coach River Hardy tells us that strength training should be the backbone of any fitness regimen. While strength training might not immediately burn as many calories as a cardio workout, it builds muscle tissue, which requires more energy and calories over time to maintain.
Studies Support Strength Training
A study published in the British Journal of Sports Medicine found that strength training fortifies the muscles as well as the brain, lower risk for various medical issues, including cardiovascular disease and diabetes, by improving the brain’s ability to access and process glucose.
The Importance of Body Weight Exercises
NYC-based fitness coach and personal trainer Claudette Sariya advises everyone begin mastering body weight exercises such as squats, hinges, pushes, pulls, lunges, and carries before reaching for weights. She recommends starting with these basic moves and then combining them into more complex exercises.
Conclusion
If you’re struggling with weight loss, it may be due to metabolic adaptation or prioritizing cardio over strength training. By incorporating strength training and body weight exercises into your workout routine, you may find that your weight loss stalls are a thing of the past.
FAQs
Q: What is metabolic adaptation?
A: Metabolic adaptation occurs when the body slows down metabolism in response to decreased caloric intake, making it difficult to keep losing weight or maintain weight loss.
Q: What is a set point?
A: A set point is the weight at which the body functions at its most stable, optimal level, influenced by body composition, metabolic rate, genetics, and appetite regulation.
Q: Why is strength training important for weight loss?
A: Strength training helps build muscle tissue, which requires more energy and calories over time to maintain, leading to increased weight loss.
Q: What body weight exercises should I start with?
A: According to Claudette Sariya, start with basic exercises such as squats, hinges, pushes, pulls, lunges, and carries before moving on to more complex exercises.
Q: How can I prioritize strength training in my workout routine?
A: Prioritize strength training by incorporating exercises that work multiple muscle groups at once, and aim to do 2-3 strength training sessions per week.
