About weight loss plateaus: a common obstacle on your path to weight loss

The reasons behind your weight loss plateau

And then you stop losing weight. You may also feel tired, irritable, and hungry.These are the signs of a weight plateau which is nothing but physiological reactions, consequences of a change in lifestyle.

Aproximadamente el 50% de la variación del peso se reporta que está determinada por la genética y el 50% por el entorno (alimentos densos en energía y actividad física reducida). El peso corporal está regulado estrictamente por factores hormonales, metabólicos y neuronales.

Source: Why weight loss maintenance is difficult, Diabetes Spectrum, 2017

What are weight-loss plateaus and why do they happen?

If you’re on a weight-loss journey, you may start to see results as you exercise more and change your eating habits. If your weight loss stalls, however, and the numbers on the scale stop moving, that’s a weight-loss plateau.

Why do weight-loss plateaus occur? There may be a number of possible reasons:

Reduced calories = slower metabolic rate

One theory suggests that if you’re eating fewer calories, your metabolism may slow to compensate. Essentially, your body goes into adaptive thermogenesis, or “starvation mode,” to conserve calories. You may have lost muscle along with the fat, too—and because muscle keeps your metabolism going, this loss may also contribute to a slower metabolism.

Set point theory

Set point theory suggests that genetics strictly regulates your weight and body fat range, and your body tries to stay where it is most comfortable. So, if you have a high set point, you may be more prone to being overweight, whereas if you have a low set point, you’re naturally lean. In addition, ghrelin, the hunger hormone, increases after weight loss—and it can cause food intake to increase by up to 30%.

Researchers are taking note. In a 2010 report in F1000 Medicine Reports, “Is there evidence for a set point that regulates human body weight?”, the authors noted, “To overcome weight loss-induced counter-regulation in the overweight, biological signals have to be taken into account.”

Adaptation

When your body gets used to the additional exercise and new diet changes, you may start to see diminishing returns on the scale. Changing your routine may help to provide your body with new stimuli and challenges.

Can anxiety or stress cause weight-loss plateaus?

Stress and weight plateaus are related: if anxiety or stress causes you to overeat, and thus gain weight, then you may risk hitting a weight-loss plateau or even gaining the weight back. And overproduction of cortisol, your body’s main stress hormone, may lead to weight gain and other health issues.

But can weight-loss plateaus have an impact on your mental health? In a 2007 study published in Depression and Anxiety, obese men were shown to be at a higher risk of depression during a weight-loss plateau. The authors noted: “Weight loss until resistance to further weight loss may be detrimental for some psychobiological variables including depression.”

How can you find your ideal weight and set realistic goals?

First, if you have questions about weight loss, it’s a good idea to check with a nutritionist. They can help you assess your weight, help you set a weight goal, and find a weight-loss plan that’s right for you.

Depending on their diagnosis, your doctor may also be able to direct you to a certified nutritionist that can offer coaching, tools, and other resources to help you in your efforts.

How can you stay motivated during a weight-loss plateau?

First, it’s important to understand that 1) weight-loss plateaus are normal, and happen often during weight-loss journeys, and 2) a weight-loss plateau may not be your fault—instead, your body may be adapting to the new exercise and diet habits you’ve adopted.

Consider changing up your routine and finding new sources of motivation to help keep you on the right path.

A game plan to break a weight-loss plateau

If you’re not sure where to start, we’ve got some ideas for creating a game plan.

1. Start a food journal

Now’s the time to start a food journal (or pick it up again) to track your food intake. Have your eating habits changed? If so, how? Make sure to log everything—and stay honest. Understanding calorie intake is key to making a plan—and nobody’s going to see it but you.

2. Change your diet

Consider cutting carbs and adding more protein sources to potentially boost your metabolism and increase fat burning. One 2004 study indicated that protein digestion increases calorie burning by 20 to 30 percent. You might also try adding certain snacks into your diet, such as seaweed, which contains iodine, a mineral required for the proper functioning of your thyroid gland—which regulates metabolism.

Learn more about the relationship between weight & thyroid disorders +

3. Change your exercise routine

If you’re experiencing a weight plateau despite exercise, you may want to try something new. Consider altering the intensity, frequency and duration of your exercise, or even just adding more activity into your day. And consider trying something new—for example, if all you’ve been doing is cardio, you may want to add strength training, which can preserve and build muscle, and potentially boost your metabolism.

4. Change your thinking

Weight-loss plateaus are frustrating, but they’re normal. A 2019 article in Psychology Today suggests a system called P.R.O.G.R.E.S.S. for weight-loss plateaus: revisiting your reasons for weight loss, observing and collecting data, establishing social support, and other measures to help you stay on track. Don’t act impulsively, don’t go back to old, unhealthy habits, and most importantly, don’t give up!