Weight Loss Plateau
What is a weight loss plateau?
Theories explaining weight loss plateaus include:
People stop following diets after a few months (or maybe even sooner!).
The body adapts to weight loss and protects itself against more (metabolic adaptation).
The metabolism slows down if a person loses weight quickly.
with some research indicating that the plateau (typically starting after ~6 months) is more likely to be due to reduced diet adherence than metabolic adaptation. Of course, it could be due to other lapses besides food, for example reduced hydration which itself can contribute to weight loss with effects like metabolism boosting and satiety benefits.
Bodily fluid effects have also been referred to as a potential reason for some weight loss plateauing because the release of excess makes it seem like you’re losing a lot of body weight initially. At the start of a weight loss journey, your body releases its glycogen stores which include water and so some of the weight loss then may be due to loss of fluid from those stores.
Is a weight loss plateau normal and what should we expect?
The short answer to the first part of this question is Yes, so there’s no need to worry!
According to relevant professionals like endocrinologist Dr Shirisha Avadhanula, it is perfectly normal and happens to almost everyone. Furthermore she believes that an important part of healthy weight loss is managing expectations and preparing for a journey of 3-5 years for your body to adapt to its lower weight, so longer than most imagine. In her professional opinion, losing 1-2 pounds per week is enough and she stresses the importance of “maintaining a healthy diet and building healthy habits.”
Dr. Avadhanula also refers to the mental wellbeing aspect of weight loss which is explored elsewhere in greater detail. This includes handling of weight loss plateaus which are referred to as “a source of potentially valuable information to help us move forward”. At its core is a P.R.O.G.R.E.S.S. system approach including Patience; Revisit personal weight loss reasons; Observe and collect data; Gauge results, adjust, and repeat; Reestablish accountability; Expand success definition; Social support; Seek professional assistance. I totally agree with the last one, at least!
What can be done to help lose more weight after a plateau?
Various strategies have been proposed to address a weight loss plateau including:
Tracking what you eat may be helpful in weight loss and so potentially overcoming a weight loss plateau by improving adherence.
Cutting back on carbs. There is some scientific evidence that this may work based on hunger suppression, at least with a ketogenic diet.
Increasing protein intake. Reasons for this include the thermic effect of food (TEF) and/or increased metabolism which occurs due its digestion with protein’s digestibility believed to be much more than that of fat or carbs. Also, of course, protein stimulates production of hormones which help reduce appetite and increase satiety.
Increasing exercise frequency and/or intensity. This is based largely on the belief that losing weight reduces metabolic rate and its progression then makes it difficult to maintain that loss. So boosting that rate with additional work-outs etc. may help recover weight loss.
Improving stress management and sleep. It’s widely recognised that comfort eating and food cravings can occur during stressful and traumatic times and stress can also increase cortisol production which can also adversely affect weight loss or its continuation. Similarly periods of poor sleep can prevent weight loss by disrupting hunger hormones like ghrelin and leptin.
Besides considering reasons for a weight loss plateau and its correction, it should be noted that a weight loss goal is more likely to be fat related and the scales may not reflect your progress with that. If you’re working out regularly, you often build muscle which is denser than fat and takes up less body room. So, if the scales aren’t moving, you could still be losing body fat but gaining muscle which can then boost metabolism and so help recover weight (fat) loss.
If you want to achieve healthy, sustainable weight loss plus other associated health benefits and/or need help managing or minimising a weight loss plateau, click here to schedule a FREE 15 minute discovery call.
Disclaimer:
This blog has been compiled in good faith for educational purposes. It also includes references to other information provided by relevant organisations sourced via the internet and my related interpretation. Whilst every effort has been made to ensure the accuracy of the above, I cannot accept liability for any unknown errors, omissions or misinterpretation of the information.
The information provided is not a substitute for professional medical advice which can be sought from a medical professional or other healthcare provider.
