IF FAT LOSS STALLS TAKE A DIET BREAK!

When dieting and in a calorie deficit for a prolonged period of time your metabolism, thyroid production and lepton levels down regulate which leads to plateaus in fat loss. Now what do most people do when fat loss stalls? They decrease calories even more, which (sometimes) can make the situation even worse and actually cause your body to start storing fat to survive and you also damage your metabolic rate. I have heard of some people consuming less than 1000 calories a day and doing more than an hour of cardio per day and still not dropping body fat. This is because the body has adapted and down regulated it's hormones and metabolic rate to survive. Your body doesn't care about losing fat, it just wants to survive so it will do whatever it can to maintain. So what should you do? If this is the case for you then I advise having a 2-4 week diet break. Slowly increase your calories so you are not in a calorie deficit, I say slowly so you don't get fat rebound and storing fat is exactly what your body wants to do right now. I would increase calories up to maintenance for 1 week and then into a 200-300 calorie surplus and stay there for 2-3 weeks, this will bring your hormones and metabolic rate back up to a healthy level. Now when you go back into a calorie deficit your body will be much more acceptable for fat loss and you will notice the fat just melt away. So if you have been in a calorie deficit for a long time and your fat loss has stalled then I highly recommend you take a "diet break" for 2-4 weeks and I guarantee you will be amazed at how quickly your body will drop fat when you go back into a calorie deficit.