Embarking on a weight-loss journey can be both exciting and challenging. As you commit to healthier eating habits and regular exercise, the anticipation of reaching your goals can keep you motivated and focused. But unfortunately, many of us have experienced what can come next. Seemingly out of nowhere, your progress stalls, and you’re met with the dreaded weight-loss plateau.
“A weight-loss plateau occurs when [weight-loss] progress halts, despite consistent efforts in diet and exercise,” says Johannah Katz, M.A., RDa Florida-based registered dietitian. While frustrating, experiencing a weight-loss plateau is not uncommon, says Jeannie Boyer, RD, LD, CSOWMa registered dietitian specializing in weight management. “During the journey of weight loss, whether your goal is to lose 10 pounds or 100, there will be times when the scale does not move for a week and sometimes many weeks,” says Boyer.
What causes a weight-loss plateau, and how can you prevent it? To find out, we asked nutrition experts. Read on as we delve into this sneaky yet surprisingly common weight-loss roadblock and provide tips for overcoming a weight-loss plateau.
1. You’re Experiencing Chronic Stress
“One sneaky reason for hitting a weight-loss plateau is chronic stress,” says Katz. “When stress levels remain elevated, cortisol—the body’s major stress hormone—rises. This has been shown to increase cravings for high-calorie foods and promote fat storage, especially around the abdomen.”
That isn’t the only way stress can lead to a weight-loss plateau. “Stress can disrupt sleep patterns, reduce motivation for physical activity, and increase emotional eating, all of which can make it harder to continue losing weight, even if your diet and exercise remain consistent,” says Edith Yang, RD, CSRa registered dietitian and owner of Healthy Mission Dietitian.
2. You’re Not Getting Enough Sleep
“When you’re not getting enough rest, it disrupts hormones that regulate hunger and satiety, like ghrelin and leptin,” says Yang. “As a result, you may feel hungrier and crave more high-calorie, energy-dense foods.” The link is so powerful that one study found disturbed sleeping patterns led to excessive snacking, especially on foods high in carbohydrates and fat. Additional research has linked sleep restriction to greater hunger, calorie intake and body weight.
What’s more, poor sleep can also increase stress, leading to higher cortisol levels. That can further promote fat storage, especially around the abdominal area, says Yang. “Together, these factors can make it harder to lose weight, even if you’re following your diet and exercise routine perfectly,” she adds.
3. Your Metabolism Is Adapting
“As you lose weight, your metabolic rate decreases, meaning fewer calories are burned at rest and during activity,” says Katz. “Fewer calories are needed to maintain a smaller body. So, the number of calories you were used to consuming may need to shift to adjust to your new size.”
This phenomenon, known as metabolic adaptation, is a natural survival mechanism that dates back to times when food scarcity was a common threat. While this may be lifesaving during periods of food shortage, it can be frustrating if you’re trying to shed pounds.
4. You Lost Muscle Mass
“With any major weight loss, we do not only lose fat but muscle mass as well,” says Katz. That’s a concern because muscle mass helps maintain our basal metabolic rate (BMR). This is the amount of energy your body expends at rest to maintain the function of vital organs such as the heart, lungs and brain. As BMR declines, your odds of a plateau increase.
“It is imperative to begin or continue an exercise routine during a weight-loss journey that ensures muscle is activated,” says Katz. “Keeping that muscle strength in check may help keep your BMR at a higher rate, which can help burn calories and lead to weight loss.”
5. You’re Experiencing Hormonal Changes
Experiencing a weight-loss plateau during hormonal changes is a common challenge. Hormones, such as estrogen, play a crucial role in regulating metabolism, appetite and fat storage. As you pass through different life stages, hormone levels can shift, making it more difficult for your body to shed pounds. For example, during menopause, decreasing estrogen levels may lead to fat redistribution and a slower metabolism. Similarly, changes in thyroid function can also affect how efficiently your body burns calories.
Other Strategies for Sustainable Weight Loss
For sustainable weight loss, it’s crucial to focus on gradual changes rather than quick fixes. Adopting a balanced diet that emphasizes whole foods, such as fruits, vegetables, whole grains and lean proteins, while reducing deep-fried foods and added sugars may make a significant difference. It’s important to remember that portion size also matters. Learning to listen to your body’s hunger cues may help you maintain a healthy balance and ensure you consume enough to stay satisfied without overeating.
Regular physical activity is another cornerstone of sustainable weight loss. Incorporating strength training to build muscle mass, varying your calorie intake, or introducing new types of physical activity may help you rev up your metabolism and resume your weight-loss journey. Aim for a mix of aerobic exercises, like walking, jogging or cycling, plus strength-training exercises, which build muscle and increase metabolism.
More Tips to Consider:
- Set Realistic Goals: Start with small, attainable goals to keep your motivation high. And celebrate each achievement! Remember, your goals don’t necessarily have to do with the numbers on the scale. Simply moving for 30 minutes daily can do wonders for your overall health and mindset.
- Plan Meals Ahead: Creating a weekly meal plan can make healthy eating faster and easier and manage portion sizes.
- Seek Support: Consider joining a community or support group to stay motivated and share experiences with others on the same journey.
- Be Kind to Yourself: Plateaus are a natural part of the weight-loss journey. Understanding their causes can offer insights into what your body may be experiencing and provide reassurance that you’re on the right track.
The Bottom Line
Hitting a weight-loss plateau can be both puzzling and frustrating. But understanding the sneaky reasons behind it can help you get back on track. Stress, lack of sleep, metabolic adaptations, loss of muscle mass, and changing hormones are all hidden causes of weight-loss plateaus. The good news is that with awareness and some minor adjustments, you can overcome this hurdle. Remember, it’s all about balance, patience, perseverance and giving your body the time it needs to adapt. So stay positive, keep exploring healthy habits, and trust that you’re on the right path to achieving your goals!
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