Hello!
I have been regularly doing 20:4 since April 2021. I walk about 12000 steps a day at an average. I have been stuck at CW for the last 3 weeks.
I want to push past the plateau and start dropping weight again.
As of last week I have started doing some resistance training with dumbbells along with my walks. My calorie burn from activity has gone up by about 200 calories.
Anyone has suggestions on what else can be done (without going to the gym). Also does an increase in protein intake help with weightloss. I’m currently eating eggs and sprouts for protein
Thanks in advance.
Resistance/weight training will help much more than the immediate calorie burn from the activity itself. Gaining muscle will make your body burn more calories even at rest.
To weight train without having to go to a gym, look into bodyweight exercises. Don’t panic if you can’t do a full push-up — you can start with wall push-ups, then move to bench push-ups, then knee push-ups. Hybrid Calisthenics on YouTube has some great videos explaining how to modify bodyweight exercises for beginners (plus I love his compassionate attitude).
At the end of say a week exercise accounts for minimal calories burned. Your body is burning thousands of calories in the same time just keeping you alive and breathing. Most weight loss is going to involve eating under metabolism first. I view workout more as a bonus, can certainly help but isn’t the primary means.
Personally, I’m a big believer in resistance training. Cardio burns fuel, but lifting builds a bigger metabolic engine. Adding even a pound of muscle burning extra calories day in day out can be a huge help. Despite losing the weight I have I don’t feel like I’ve had to adjust how much I eat that much along the way, I attribute that to putting on a little muscle.
I started with simple body weight exercises, added dumbbells later, and more recently been enjoying incorporating a sandbag. Find whatever is comfortable and sustainable for where you are in your journey, we all start at different points and don’t need to jump straight into Olympic lifting.
As for protein, sort of. As mentioned putting on a some muscle can be helpful for raising your metabolism, and you need protein for that. Some athletes are eating upward of 1-3g of protein per pound to support growth. Protein is also very satiating for its calories helping you feel full on less and not be hungrier longer.
Doing more exercise is always better. But it seems, that you are already quite active. I wouldn’t stress too much about the plateau. There where weeks in which I had no progress at all. But that will eventually end. You’ll be losing weight again in no time.