Hi..I am 5’2″ female. Have been on a diet n have been exercising for almost 6 months now. I lost 14 KGS during this time and now weigh 70 KGS. I eat around 1200-1300 calories and work out 6 days a week (3 days cardio and 3 days weight training) for45-60 mins. I had plateaued some time back, so I cut calories further and moved to intervals in my cardio sessions. I lost another 3 KGS after that but I have stagnated again..if I cut calories further I’ll go below 1200. I am already doing intervals in cardio. My weight training sessions are also intense. I have a trainer with whom I do squats, dead lifts, lunges/leg press, bench press etc. I have whey protein twice everyday. What more can I do to break the weight loss plateau… i’m stuck.. please help
A couple of things to try:
1) Increase cardio to 250 minutes per week. I have found this to be the optimal level for my female weight loss clients.
2) As mentioned previously by a few other posters, I would regularly check your body fat, you could be building muscle at a good rate which will be reflected on the scale. If you think you are building too much muscle, cut back on the weight load and increase repetitions.
3) Limiting alcohol can help a bit as well. I generally limit my clients to 4 drinks per week.
4) Refined carbohydrate can have a negative impact on weight independent of total calories. Eliminate sugar and try to substitute fruits, vegetables, legumes, and whole grains like brown rice and quinoa for bread, pasta and white rice.
5)The research is really starting to show the importance of sleep when it comes to losing weight. With inadequate sleep, leptin levels drop and ghrelin levels increase. These hormones impact metabolism and hunger. Shoot for 7 hours per night.
6)Drinking water has been shown in the research literature to enhance weight loss. Shoot for 8 glasses a day.
7) While this is more anecdotal and not based on research per se, I have found that eliminating eating after 8 PM really gets the scale moving for my clients.
Best of luck!