Remember there are two fundamental ways to lose weight, either consume less energy than you burn, or burn more energy than you consume! The human body likes to complicate this equation by throwing a few different “spanners in the works” which I am about to discuss.
As you exercise more and increase your fitness level you also increase or improve your exercising metabolisms efficiency (your muscles actually become 15% more efficient at burning less energy per exercise session), so in essence you are burning fewer, and fewer calories each exercise session (this is well documented in the scientific literature :Goldsmith et al. Journal of American Physiology. 2010). Therefore, what was once a great enough calorie deficit to lose weight (i.e prior to plateau) is now, NO longer enough and you now must increase the amount of energy you're burning each workout by going longer, or going harder to increase the total calorie output.
Another problem is that your resting metabolism decreases as you lose weight, so what this means is that you are also burning fewer calories at rest - this impacts your calorie intake, if you don't increase the calories your burning through exercise, you will then need to compensate by decreasing your current daily dietary calorie intake to continue to provide a deficit or you may find your calorie intake is too high for your reduced metabolic rate and your weight loss will continue to plateau.
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