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Bodybuilding Fat Loss Plateau
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Why Did My Fat Loss Stop?
If you go on any bodybuilding fat-loss diet you will quite predictably reach your fat-loss plateau. Is happens for a number of reasons explained below, but the end result is the stalling of your weight-loss. Most dieters would stop just when the diet they on is actually starting to work.
Every time you go onto a calorie deficit diet the more weight you have to lose the faster you'll lose it. People with only a few pounds to lose obviously do not see a dramatic weight-loss. When cutting calories, your body starts using its stored carbs that it's got available in order to carry on functioning without you eating any carbs.
These carbs your body uses are called glycogen that has been stored in your muscles and your liver. But along with the use of this glycogen used to continue functioning, comes water loss. This means that for the first few weeks of any calorie restricted diet the severe weight loss you see is water los and not fat loss.
If you continue with your calorie restricted diet you then start to lose muscle and fat, not necessary in that order. Your metabolism gets slower and slower the longer you're on the diet. When your metabolic speed reaches a point where the calories that you're eating are the same as the calories required to maintain your slow metabolism, it's called equilibrium, that's why you stop losing fat.
To continue losing fat at this point means that more calories need to be cut in your diet. Nutritionist's will tell you that any "diet" is useless because whatever fat-loss you achieve will be returned when you return to normal eating. Lifestyle changes are the only way to get healthy sustainable fat-loss.
It should start with a food journal so that you become more aware of what you actually consume during your day. You don't need to count every calorie you eat, but the awareness of the quality and the amount of calories that you consume is the first step in achieving sustainable fat-loss.
Breaking through that weight-loss plateau described above is actually not as difficult as it might sound. If you can just cut 200 calories from your daily calorie count you'll break through that plateau and continue losing fat. Women should not eat less than 1,200 calories a day and men should not eat less than 1,500 calories a day.