The nutritionist named the reasons for stopping weight loss during training

Ekaterina Strelnikova, a doctor of sports medicine and physical therapy, a nutritionist, nutritionist and XFIT expert, told Izvestia on September 25 why weight can stop decreasing despite regular workouts.

According to her, this phenomenon is absolutely normal. With the right approach to nutrition, fat mass goes away, and muscle mass becomes of higher quality, which, in turn, can lead to weight gain.

"We need to understand that muscles improve their structure or gain weight for a reason, so it's obvious that they give weight gain. An interesting fact: for some beginners who train, weight may not just stand still, but even increase. It all depends on how well the diet was prepared," the expert emphasized.

Strelnikova also drew attention to the fact that people often worry about the so-called plateau in weight loss, not realizing that this may be the result of a mistaken approach. If there is too much deficit of calories, fats or carbohydrates, this can cause stress for the body, and then the process of losing weight is inhibited.

She noted that a person cannot constantly lose weight, as this contradicts the instinct of self-preservation. In cases where people limit useful nutrients and go below the minimum calorie level, the body triggers a "survival mode", which leads to a delay in the weight loss process.

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Why is excess internal fat dangerous and can it be removed through exercise?

"Speaking of whether you need to change the type of training or nutrition in order to "shift" weight, you need to critically evaluate your current diet and measure it against physical activity. If inconsistencies are identified, of course, they need to be corrected. I would like to note that overtraining can interfere with weight loss, any stress will interfere," said the nutritionist.

To track progress, if the weight does not move, but the body changes visually, Strelnikova advises focusing on body volume — waist, chest, hips, shoulders. An important tool is bioimpendance analysis, which provides a more accurate picture of the composition over time. Somatometry, also used for measurements, depends on the qualifications of the specialist taking the measurements.

The expert added that proper nutrition, training and monitoring changes in the body are the key points to achieve the desired results.

On September 1, nutritionist Galina Leonova gave advice on how to calculate calories correctly. To calculate the daily allowance, you can use the Harris–Benedict formula or online calculators. According to the expert, calorie reduction remains the safest way to lose weight, unlike severe starvation. At the same time, it is important to maintain a feeling of fullness and choose high-quality products.

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