Why Your Fat Loss is Stuck—And How to Break Through the Plateau
Many men struggle to lose fat despite intense efforts, and the secret often lies in their metabolism.
Metabolism determines how many calories you burn daily, and when it’s sluggish, fat loss becomes an uphill battle.
Men with fast metabolisms burn more calories, making fat loss easier.
To speed up your metabolism and simplify the fat-burning process, focus on these key strategies:
1. Build Muscle:
Muscle tissue burns more calories than fat, even at rest. Adding muscle through strength training accelerates metabolism significantly.
2. Increase Activity:
Engage in regular exercise and boost NEAT (non-exercise activity thermogenesis) by incorporating low-intensity activities like walking, taking the stairs, working in the yard, or standing more often.
3. Eat More Protein and High TEF Foods:
Protein-rich foods and those with a high thermic effect (like whole grains and fiber-rich fruits/veg) increase your caloric burn during digestion.
4. Enhance Metabolic Flexibility:
Train your body to efficiently switch between burning carbs and fats by including intermittent fasting, regular exercise, and a balanced diet with healthy fats.
Key Takeaway
If you’re struggling with metabolic slowdown due to age or long-term calorie restriction, gradually increase activity and calorie intake to reignite your metabolism.
When optimized, metabolism transforms fat loss from a struggle into a natural, efficient process.
Often the best way to break through a fat loss plateau is to work with an expert.
To start optimizing your metabolism today, message Jared Evans on LinkedIn for a FREE Metabolic Health & Longevity Audit.
References:
Phillips, S.M. (2007). Dietary protein for athletes: From requirements to metabolic advantage.
Wolfe, R.R. (2006). The underappreciated role of muscle in health and disease.
Levine, J.A. (2002). Non-exercise activity thermogenesis (NEAT).
Blouin, K., & Després, J.P. (2005). Low testosterone and visceral obesity: Key players in the metabolic syndrome.
