John hit a weight-loss plateau and blames travel, high sodium, and poor sleep. His plan: add 30-45 minutes of cardio 2-3 times weekly and eat around 2,000 calories daily to create a 200-300 calorie deficit. He expects a brief stall, then a 2-pound drop.
Hey, it's 6:30, just finishing up at the gym. So the weight loss is going as I'd expect, but not as good as I'd hoped. I hit what I would call a set point. A set point is where your body will naturally lose weight very quickly, and it'll drop, and it'll get to a point, and it'll seem to, you'll seem to get stuck there. It's often a problem when you're doing drastic cuts for bodybuilding, et cetera. People find it a challenge, you know, In any sort of weight loss. So what's the best, what I've decided to do is I'm going to increase my cardio, probably 2 or 3 times a week I'm gonna add that in. I'm going to do about 30 minutes to 45 minutes 2 or 3 times a week, and I'm gonna drop my calories by 200 or 300. Now, when you're calculating the calories, you need to, say I'm on a diet of 1,500 calories a day at the moment, if I do 500, 1,500 calories worth of exercise, in real terms what that means is I've only eaten 1,000 calories. Now 1,000 calories is just not enough for me. So if I'm doing 1,500 calories a day and then I add 500 on top, then that means I should be consuming 2,000 calories to be on a steady and safe weight loss. So what I'm gonna do is I'm gonna run myself into a deficit of about 200, 250, 300 calories while increasing my cardio. My hope is what that'll do is it'll kick it down into a next level. Now I'll know I've achieved that when I drop, it'll hang on, hang on, hang on, then I'll drop by 2 pounds. And then it'll be a slow drop after that until I hit my next set point, which will probably be at around about 4 pounds after that. I would have hoped to have been down to a 10-pound loss by now. I'm down and I'm stuck at 7. The travel Although it was good to go and do San Francisco, the travel was good, but the high sodium, no water, interrupted sleep pattern, all of that played a part and played a role in kicking the set point in earlier than I thought it would be. So that's the strategy. There's some strategies you can use for your own set points. Drop me a question, comment, or email if you have anything you'd like to ask, and I'll see if I can help. Cheers. Thanks, John.
