If the scale hasn’t moved in weeks or even months, this is for you…
I’m going to walk you through 3 proven ways to break a weight loss stall…
All 3 of them work, but the third option is the most effective and the fastest so be sure to stick around for that one!
Option #1
The first option is to keep your current food intake the same and increase your movement.
So the input is staying the same, let’s say it’s 2500 calories per day, but we’re increasing our output and so maybe we’re boosting our step count from 5000 daily to 8,000…
This is going to result in fat loss because we’re going to be taking 3000 additional steps per day or 21,000 added steps over the course of the week…
It’s crucial that you keep your calorie intake essentially identical because if you do not…if you eat more, this won’t work.
Reason being is, the added movement is burning more energy, however if you take in more energy alongside it, it’s going to be a wash in terms of results.
You can think about this option like getting a raise at work, the only way that you can save the money from that raise is if you keep your spending habits the same!
Because if you increase your spending at the same time, you’re not saving any money.
If you do go with this strategy, I wouldn’t recommend just quote unquote ‘working out more’ because…
What most folks tend to do subconsciously when they workout more, is they move less outside of the gym, for example…
Lots of folks will start working out say 3x per week and then psychologically think to themselves, well I already worked out today so I don’t need to go for an afternoon or evening walk.
So they burn a few more calories via working out, but then they often reduce their movement outside of the gym…
and as a result nothing changes in the big scheme of things in terms of calories expended via activity!
This is why I’d highly recommend using your step counts as a gauge for your movement instead of your workouts because they’re much more reliable in terms of tracking!
Option #2
Option number two is to keep your output the same and decrease your input or in other words…
Continue doing 5000 steps per day and decrease your calorie intake, this is a much more effective fat loss method than option number 1.
Reason being is it takes additional time to burn calories via movement, however it takes literally no time to reduce your energy intake…
And you can think about it like this…
Is it easier to save money by working more hours or to simply adjust your spending…it’s way easier to modify spending right!?
A more specific example…
A single tablespoon of peanut butter takes all of 3 seconds to eat, that’s 100 calories…
It takes the average person about 30 minutes of leisurely walking to burn 100 calories.
3 seconds vs. 30 minutes…
Point being, it’s so much more effective to modify your nutritional intake than it is to increase your activity level and this is primarily due to time.
Most folks don’t have the time nor do they want to workout and/or walk for hours and hours every day…
And so by simply changing your food choices and portions, you can still reach your fat loss goals without any added time investment via exercise…it’s so much more practical and results driven.
Option #3
The third option is to reduce your calorie intake AND increase your movement.
And we’re not talking about starving yourself or crash dieting and exercising like an insane person here…
We’re talking about eating plenty of single ingredient whole food with an emphasis on animal protein and living an active lifestyle i.e. walking on a daily basis…that’s it!
Option number three is going to yield the fastest results because we’re implementing both option number 1 and 2 simultaneously, we’re hitting it from both angles!
It is like adjusting your spending habits and working more hours, you’re going to save the most money the fastest this way!
Troubleshooting
Folks message me all the time saying how they’re eating 800 or 1000 calories per day and not losing fat…
Unless they’re like 50 lbs, something is off, meaning…
In some way, shape or form their calorie tracking method is inaccurate…
Because if you take your weight in pounds and multiply by say 10-12 and you’re not losing fat while adhering to that calorie intake for the next 10 day.
It’s not your metabolism, it’s not your hormones, it’s not cortisol…it’s inaccurate tracking…
Which is great news because this is a very straight forward problem to solve and here’s how to do it…
Get a digital food scale and track every single thing that you eat and drink over the next 10 days…
Be sure to double and triple check that your calorie counts are dialed, for example…
If you’re tracking on My Fitness Pal let’s say, don’t just scroll through and choose the lowest calorie version of the food that you’re consuming…
Because people do that and they’re just shooting themselves in the foot…
Because the body never lies and just because you opt for the lowest calorie entry on an app doesn’t mean that you actually consumed that number of calories.
Input the accurate one and if anything, choose the higher calorie entries because remember fat loss is your goal...
If you want results, it’s better to overestimate than underestimate…
If you don’t want to weigh and measure your food, unfortunately you’re just guessing because it’s like going by feel according to your budget right…
You may have a rough idea of how much money you spent last month, but it’s still a guess and so in order to find out, you look at your bank statement and it’s 100% accurate every time…
The same concept applies to food tracking…how many calories you felt like you ate is often very different than how many calories you actually ate…
Also, the reason why I mentioned to track for 10 days is because we want a weekend in there…
Weekend eating habits are often very different than weekday eating habits and so in order to get an accurate picture of our intake…
We need at least 1 fully tracked weekend in the mix.
So feel free to pick from those 3 options and you will begin losing fat again, there are no ifs ands or buts about it and if you don’t…
You can take comfort in the fact that you didn’t implement one of those options properly and so double and triple down on you guessed it…tracking!
If you have any questions, be sure to post them below!
