How To Lose Weight When You’re Already In Shape
Our bodies like a set point, whether we like that weight/shape or not. It’s why even though we may fluctuate a little here and there, most of us manage to wear the same size clothes for years. Our bodies say, “I like this weight. I’m comfortable here. I’ll adjust your metabolism and hormones accordingly.”
Here’s a more detailed article on that point: https://www.thecut.com/2016/05/weight-loss-metabolism-slows-down-hunger-increases.html
When you have a significant amount of weight to lose, or you have real diet changes to make, or exercise/physical activity is not part of your regular life, then weight loss can come easily as it’s a shock to your body, and your body responds quickly. I say “easily” but I’m talking how your body reacts, not you. You may have a hard time mentally and emotionally dealing with all the difficult changes – and that does not come easily.
But what if you’re already in good physical shape and eat a healthy diet? If you’ve previously lost weight, then your body has adjusted its metabolism to not have to work as hard, as it’s not carrying around an extra load, so you actually may have to eat less and exercise more to see continued results. Your body is smaller and thus doesn’t need as much fuel to maintain its current weight. Yes, you have likely made your body more effective and efficient with burning calories as you’ve become healthier, however discovering that calorie-to-exercise ratio for your body may take some trial and error as you discover what works best for your body.
Imagine doing bodyweight squats while weighing 185 lbs. Then lose 20 lbs, now weighing 165 lbs, you continue to do the same number of bodyweight squats. Which scenario is more difficult? Which requires the body to work harder?
Think of your body/shape/weight in its form right now. Is it harder for you to do a bodyweight squat, or a squat with a 20 pound barbell?
As your body adjusts to the weight and exercise, your exercise routine must also adjust to see continued results.
If you run 3 miles three times a week, every week, do you think it’s just as hard the first time you did it as it is now? No! Sure it’s still a good workout that helps maintain your current health status, but the key word here is “maintain”.
The first time you drank alcohol, did one beer or one glass of wine make you feel a little tipsy? How about years later, are you still a lightweight, or has you body adjusted to handling two or three beers or glasses of wine? Maybe more?
As your body adjusts to the intake of calories, or to the stress of physical activity, YOU must continue to adjust or it will fight you to maintain its current status.
Here’s a checklist to help you understand if anything is holding you back:
– Have you made any adjustments to your exercise routine in the past few months to make cardio either longer/harder, weight training heavier/harder?
– Have you made any adjustments to your caloric intake recently? Even if you feel you should maintain the same caloric intake, does the quality of those calories need to change? Such as less sugar that if not used as fuel will be stored as fat. Is there extra sodium that could be taken out? Some processed carbs that could be substituted out with natural ones?
– If you don’t feel you are ready to adjust the intensity of your cardio or weight training, can you add extra activity? Even something as less strenuous as a 30 minute daily walk on top of your regular routine can start making an impact on your weight loss journey.
– If you cannot carve more time out of your day for exercise than you already do, can you run/spin faster? Can you incorporate more sprints that cause a positive stress on your body to be on high alert, thus it will react by burning more calories?
– Are you drinking enough water? Around 2 liters should be your daily goal to prevent dehydration and to ensure you flush out your system adequately.
Good luck. Stay positive. Remember to love yourself throughout the whole journey. If you need help with exercise ideas, check out my Independent Package options for self-accountability workouts.
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