Congratulation, you have lost weight!

You are more confident and allow yourself to relax, having one more beer than usual, skipping your training and one more dessert!
So far, you can't see any impact; you continue to lose weight but less than before, only 0,5kg or 1kg max, sometimes nothing.

• 1st warning!

You start to realise that your metabolism is getting slower, but for you, it makes sense as you are getting slimmer, stronger, and heavier.

• 2nd warning!

Loss of motivation.

These different stages are typical during your journey. There is some up & down feeling, family issues, and work stress.

If you stop losing weight, you should first know the number of calories your need to keep you alive (BMR) according to your age, gender, height and weight.

Then, check the number of calories you burn daily in and outside the gym with the NEAT.
The NEAT represents the energy your spend each day. It also includes moving your arms, changing direction, and each movement that moves your body.
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Keep increasing the number of steps and continue to move through the day; take the stairs, and get off the train one stop before the stop you are supposed to leave, for instance.
Finally, create a deficit, say 10% less, observe your body and weight, and gradually increase that percentage if there is no "transformation".

Another element you need to be aware of is your training. Do you add any strength workouts to your program?
Do you change your program regularly? Does your program have a good structure, be simple, and use compound movements such as squats, pull-up variation, and push exercises?

What about your mood? Are you feeling stressed recently? Do you sleep enough? Hormones play a crucial role during your journey.

You can sometimes eat a bit more as a "refeed day". For example, add an extra cup of rice to your day. Don't get confused with "cheat meal", as this one is more about adding one more meal, not 100g of carbs.

If you have followed all of these recommendations, ask for help; taking a PT will affect your money but save you time and will keep you motivated.

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Instead of looking back and adding negative thoughts, ask yourself what has been changed.

Yes, you are getting older, and this is something you need to consider but what else?

- Is that a past/current injury?
- Lack of time?
- Mobility limitations?
- Laziness?
- Excess weight?

No matter the reasons, there are always different options for you to learn about your new body and to continue your way.
See a physio/chiro, hire a Personal Trainer, buy books about anatomy/movement patterns etc...

Your journey might not be as hard as you think and what I'm sure is your body will thank you.
Your body is your temple, Cherish it and look out for yourself 🙌