Starting on a weight loss journey is a commendable decision that many individuals make to improve their health outcomes. In my practice, I have met so many people that have struggled with their weight most of their lives and have tried everything!
It appears, and I may be generalising, most people start their weight loss really well and as the initial excitement wears off, it’s not uncommon to encounter a challenging roadblock known as the weight loss plateau. I hear from them “but i am eating less and moving more and it’s not shifting”.
What is a weight loss plateau?
A weight loss plateau is a phase in your weight loss journey where your progress seems to hit a standstill despite your consistent efforts. It can be frustrating, demotivating, and even tempt you to throw in the towel.
In this blog post, I want to talk about the concept of a weight loss plateau, exploring what it is and provide you with practical tips to overcome this hurdle while maintaining your motivation.
So, what could the possible causes be?
Metabolic adaptation, also known as adaptive thermogenesis, refers to the physiological changes that occur in the body in response to changes in energy intake and expenditure, particularly during weight loss. When an individual reduces calorie intake and loses weight, the body adapts in various ways to defend against further weight loss. You have to remember; your body is a remarkable machine that adapts to changes. Over time, it becomes more efficient, which can slow down your metabolism and hinder weight loss.
Here are some key aspects of metabolic adaptation in the context of weight loss:
• Basal metabolic rate (BMR) reduction:
BMR represents the energy expended by the body at rest to maintain basic physiological functions, such as breathing and maintaining body temperature. During weight loss, the body may reduce its BMR as a way to conserve energy, making it more difficult to continue losing weight.
• Decreased non-exercise activity thermogenesis (NEAT):
Neat comprises the energy expended through daily activities that are not structured exercises, such as walking, fidgeting, and maintaining posture. As individuals lose weight, they may subconsciously reduce NEAT, leading to fewer calories burned throughout the day.
• Changes in hormones:
Hormones play a crucial role in regulating metabolism. During weight loss, hormonal changes occur to signal the body’s energy status. Leptin, a hormone produced by fat cells, decreases with weight loss. This reduction can signal the body to increase hunger and decrease energy expenditure, promoting weight regain. Ghrelin, the hunger hormone, may increase, leading to an enhanced appetite.
• Muscle mass loss:
During a calorie deficit, the body may break down muscle tissue for energy, especially if protein intake is inadequate. This can lead to a reduction in lean muscle mass. Since muscle tissue contributes to overall energy expenditure, a decrease in muscle mass can further lower the metabolic rate.
Other factors that could pause weight loss:
• Psychological and behavioural changes
People may experience psychological and behavioural changes in response to weight loss, affecting compliance with diet and exercise plans. Factors such as increased feelings of hunger and decreased motivation for physical activity can contribute to the difficulty of maintaining weight loss.
• Caloric intake vs. Expenditure
As you drop body weight, your body actually requires fewer calories to function. If your caloric intake doesn’t adjust accordingly, it can lead to a plateau.
Tips to overcome a weight loss plateau:
1. Assess your current caloric intake
Adjust you caloric intake based on your current weight. Consider consulting a nutritionist to ensure you’re meeting your body’s needs while maintaining a caloric deficit.
2. Review your exercise regime
Increase the intensity or duration of your workouts to challenge your body. Try incorporating high-intensity interval training (HIT) or strength training to boost metabolism.*if safe to do so
3. Drink enough water
Ensure you’re drinking enough water throughout the day.
4. Quality sleep
Aim for 7-9 hours of quality sleep to support your body’s recovery and metabolic processes.
5. Monitor non-scale victories!
Celebrate achievements beyond the scale, such as improved endurance during exercise, increased energy levels, or clothing fitting better.
Next steps
Breaking through a weight loss plateau requires patience, determination, and strategic adjustments to your lifestyle. By understanding the factors contributing to the plateau and implementing these tips, you can restart your weight loss path and stay motivated.
Remember, progress may not always be linear, but with persistence and a positive mindset, you can conquer the challenges that come your way.
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