🏃 The Real Reason Your Fat Loss Is Slowing Down (And How to Restart It)

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The Real Reason Your Fat Loss Is Slowing Down (And How to Restart It)

You’re eating clean, hitting your workouts, and the weight was coming off... until it wasn’t. That dreaded plateau hits—and frustration follows. But here’s what’s actually happening:

As your body gets leaner, it also gets smarter. Your metabolism adjusts to fewer calories and more movement. It’s not broken—it’s adapting.

Here’s how to get fat loss moving again:

• Reassess your calorie intake: What worked 10 lbs ago might be your new maintenance. Adjust slightly.

• Add more daily movement: Try 1,000 more steps per day or a 10-minute post-meal walk.

• Cycle your carbs: On training days, eat higher carbs; lower them slightly on off days.

• Sleep and stress check-in: Poor recovery leads to high cortisol, and that makes your body hold on to fat.

Don’t panic when progress slows. Pivot smart, and your results will pick up again.

Pro Tip: How to Structure Your Meals for Better Energy and Fewer Cravings

Want steady energy, fewer crashes, and less temptation at night? Structure your meals like this:

1. Start the day with protein + fat

   • Eggs + avocado, or protein shake + nut butter

   • Keeps insulin stable and hunger under control

2. Midday = protein + carbs

   • Lean meat + rice or potatoes—fuels your workout and boosts energy

3. Dinner = balanced plate

   • Protein + veggies + a light carb (sweet potato, quinoa, etc.)

   • Keeps you full but not stuffed

4. Optional evening snack = protein-based

   • Cottage cheese, casein shake, or Greek yogurt for muscle recovery

This structure works with your hormones—not against them.

Question from Our Readers:

"How many rest days should I take each week?"

– Neil, 50, from San Diego, CA

Rest is where the growth happens. If you’re training hard, you need time to recover.

For most guys over 40:

• Lift 3–4 days per week

• Take 1–2 full rest days

• Add 1–2 days of active recovery (walks, stretching, mobility work)

Warning signs you need more rest:

• Soreness that won’t go away

• Bad sleep, mood, or motivation

• Strength going backward

Train hard. Recover harder. That’s how you win long-term.

Fit Trivia: Which action star in his 70s still lifts weights daily and promotes “reps over age”?

Answer: Sylvester Stallone. Even in his 70s, Sly continues to hit the iron daily, proving that age is just a number when discipline and passion stay strong. His philosophy? “Keep moving, keep punching, and always finish the set.”

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Publisher: Ryan Engel

Editor: Michael Pender

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