by Julian Dollente, RN and Christopher M. Cirino, DO, MPH
Embarking on a wellness journey can be a transformative experience. It involves commitment, consistency, and a willingness to adapt and grow. One of the most frustrating challenges many encounters is hitting a weight plateau. This occurs when one’s progress stalls despite continued efforts with diet and exercise. While this can be discouraging, it is a common and manageable obstacle that can be overcome with the right strategies and mindset. The article will delve into the reasons behind weight plateaus, the importance of increased awareness of blind spots, and the concept of weight and metabolic set points.
Understanding Why Plateaus Happen
A weight plateau is a phase where there is a noticeable slowdown or complete halt in weight loss. This can happen for several reasons, including metabolic adaptations, changes in body composition, and lifestyle factors. Here are some common causes:
1. Are Adaptive Forces at Play?
Our body weight is a sign of adaptation. We can all relate to times when nothing more needed to settle our stress than a warm cup of hot cocoa or a home-cooked meal. Food provides us with both comfort and nutrition. After all, it was our first coping method. We lean into the comfort properties of certain food when we grapple with greater stress.
Let’s put one thing aside: simply recording calories in and calories out does not capture the mechanism of how the body accumulates or reduces adipose stores. First of all, we cannot easily measure basal metabolic rate (BMR) and the impact that stress reactivity places on the body’s metabolic demands. An approach that considers the balance between energy expended (e.g., greater stress reactivity) and energy required may be a more accurate assessment. Since sugar is one of the most available molecules for fuel, a weight loss plateau often relates to how much our bodies rely on it to balance energy expenditure.
It’s apparent we require more energy to exercise. But chronic stress also uses energy and can impact weight loss – so much so that our body weight can be a barometer of stress reactivity.
Another factor is how we lose weight. Water contributes to the majority of weight loss in the beginning. Rapid weight loss may lead to an adjustment in basal metabolic rate. While losing weight quickly provides benefits over slower weight loss in the way our bodies manage glucose and fats, with it may come a greater loss in muscle mass.
Rapid approaches such as “caloric restriction” (mainly eating little processed foods) create greater discomfort than slower approaches. There are neurohormonal factors that slow down metabolism after weight loss. One hormone produced in fat tissue leptin decreases when stores diminish. This may lead to increased hunger.
We face the adjustment with a stress reactivity that often leads to a conflict of mind over matter. Dieting can be a risk factor for weight gain, and we find ourselves right back to where we started.
2. Could it be from Muscle Gain?
There is a benefit of adding an exercise routine to a dietary strategy. Endurance and resistance exercises preserve muscle mass during weight loss. Muscle gain may also be a factor in weight-loss plateaus. As you engage in strength training and build muscle, you might see little to no change on the scale despite significant improvements in body composition. This can create the illusion of a weight plateau since the increase in muscle mass may offset fat loss. However, this isn’t necessarily a setback, as increased muscle mass boosts metabolism, enhances overall strength, and improves physical appearance, indicating progress in fitness and health beyond just the number on the scale.
3. Is there Intake Imbalance?
We sometimes simplify nutrition down to calories. A more accurate way to look at it is what is nutrient dense and what is caloric dense (namely processed foods). People misjudge how small quantities of foods they eat or drink, particularly from processed snacks and sugary drinks, can contribute to weight-loss plateaus. The mechanism that led to weight gain can build momentum, particularly in the setting of weight loss. We tap into energy sources that are more rapidly available, such as processed foods, under stress including at times of scarcity. Simply put, we turn to foods for comfort rather than nourishment. If you have found yourself at a weight loss plateau, take some time to evaluate your level of stress and your relationship with food. I like to call it “pushing the record button” to understand unconscious patterns that bring us back to previous cycles.
4. Is there enough Activity?
While activity is generally regarded to be cornerstone of a weight loss program, several studies where subjects used exercise alone did not show any reductions. Nevertheless, activity can provide many health benefits, including body conditioning and stress reduction. It is also an important tool for reducing the risk of weight regain.
RELATED: Movement: The Key to Health and Longevity
5. Stress and Sleep
Stress and inadequate sleep contribute to weight plateaus by disrupting hormone levels, particularly cortisol, ghrelin, and leptin. Elevated cortisol due to stress increases fat storage and hunger, while poor sleep decreases leptin (which signals fullness) and increases ghrelin (which stimulates appetite), leading to increased calorie intake and reduced energy expenditure.
Increased Awareness and Identifying Blind Spots
One of the key strategies to overcoming a weight plateau is to increase your awareness of potential blind spots in your routine. Blind spots are areas where you might not realize you’re making mistakes or missing opportunities for improvement. Here’s how you can identify and address them:
1. Stay Aware of Your Food Intake
Many people underestimate their intake of processed foods. You may consider at first keeping a diary to stay aware of the types of foods you are regularly eating. Use apps or journals to log everything you eat and drink, including portion sizes, snacks, and condiments. Review your logs regularly to spot patterns or areas where you can cut back on processed foods and sweet drinks, while bolstering more natural foods.
2. Analyze Your Exercise Routine
Your body adapts to regular exercise, which can reduce its effectiveness over time. Vary your workouts to challenge different muscle groups and avoid adaptation. Incorporate strength training, high-intensity interval training (HIIT), and flexibility exercises to keep your body guessing.
3. Monitor Non-Exercise Activity
Non-exercise activity thermogenesis (NEAT) includes all the physical activity you do outside of formal workouts, like walking, fidgeting, and household chores. NEAT can significantly impact your daily caloric expenditure. Increase your NEAT by taking the stairs, walking during phone calls, or using a standing desk.
4. Address Stress and Sleep
Stress and a lack of sleep can sabotage your weight loss efforts by affecting hormone levels. Practice stress-reducing techniques such as meditation, yoga, or deep-breathing exercises. Aim for 7-9 hours of quality sleep each night to support overall health and weight management.
RELATED: Stress Management: How to Overcome Stress and Turn It Into Healthy Practices
8 Strategies to Overcome Weight Plateaus
1. Dietary Overhaul
If you have reached a weight-loss plateau, it might be a good time to reassess what is getting inside. Remember that food that is high in fiber and plant-based will provide the body with the metabolic balance that allows for ongoing weight loss. The fiber encases the natural sugars, sometimes referred to as “bound sugars.” Insulin secretion is reduced, shifting metabolism to glucagon production. This allows for weight loss and the mobilization of fat stores.
2. Build consistency with Strength Training and Exercise
Both exercises and strength training are beneficial for optimizing health. They can lead to weight loss, reduced fat stores, including the metabolically active visceral fat, and muscle preservation and development. The added benefit of stress reduction through physical fitness might also reduce the need to tap into the comfort aspects of foods. If you haven’t been consistent with movement, it might be the cause of the weight loss plateau.
3. Increase Protein Intake
Protein has a higher thermic effect on food (TEF) compared to carbohydrates and fats, meaning it requires more energy to digest and metabolize. Increasing your protein intake can boost your metabolism and promote muscle preservation during weight loss. Studies support a benefit of high protein foods with weight loss.
4. Adjust Macronutrient Ratios
Tweaking your macronutrient ratios (protein, carbohydrates, and fats) can help break a plateau. For example, reducing carbohydrate intake and increasing healthy fats and protein can improve satiety and stabilize blood sugar levels, potentially aiding in weight loss.
5. Incorporate High-Intensity Interval Training (HIIT)
Intermittent high-intensity interval training (HIIT) alternates between short periods of intense exercise and brief rest intervals. This type of training can burn more calories in a shorter time and boost your metabolism. Incorporating HIIT into your routine can help overcome a plateau by increasing your overall caloric expenditure.
6. Mindful Eating
As with any behavior, there is a conscious and unconscious element. We can sometimes be cognitively blind of what foods we favor. Could it be a question of how you are eating as well? We tend to not notice foods that we eat while standing in front of an open cupboard or refrigerator. Shining a light onto behaviors raises the awareness needed to calibrate your efforts.
Practicing mindful eating can help you become more aware of your hunger and fullness cues. Slow down, savor each bite, and avoid distractions like television or smartphones while eating. You will be able to better control your food intake and avoid overindulging.
7. Stay Hydrated
Staying well-hydrated is crucial for overall health and can significantly aid in weight loss. Often, we confuse thirst with hunger, which can lead to unnecessary snacking. To stay properly hydrated, aim to drink at least 8 glasses of water daily, increasing this amount if you’re physically active or in a hot climate.
RELATED: Good Hydration: Water as Therapy
8. Regularly Reassess Goals
As you progress on your wellness journey, your goals may need to be adjusted. Reevaluate your weight loss or fitness goals periodically to ensure they remain realistic and achievable. Celebrate non-scale victories such as improved energy levels, better sleep, and increased strength.
Addressing the Psychological and Emotional Factors
The mind is the body. Overcoming a weight plateau is not just about physical changes; it also involves addressing psychological and emotional factors. Here are some strategies to maintain a positive mindset:
1. Set Realistic Expectations
Weight loss is not always linear. Your wellness journey is bound to include setbacks and plateaus. Understanding this can help you stay motivated and prevent discouragement.
2. Find Support
Surround yourself with a supportive network of friends, family, or a wellness community. Sharing your experiences and challenges can provide encouragement and accountability.
3. Practice Self-Compassion
Be kind to yourself during setbacks. Avoid negative self-talk and remind yourself of your progress and efforts. Self-compassion can improve your resilience and help you stay committed to your goals.
Conclusion
Hitting a weight plateau on your wellness journey can be a challenging and frustrating experience, but it is also an opportunity for growth and learning. By increasing your awareness of potential blind spots, understanding the concept of weight and metabolic set points, and implementing effective strategies, you can overcome this hurdle and continue making progress toward your goals.
Remember, a wellness journey is a lifelong commitment to health and well-being. Plateaus are a natural part of this journey, offering a chance to reassess and refine your approach. It is useful to focus on process rather than product. Stay patient, stay persistent, and, most importantly, stay kind to yourself. Your body and mind will be grateful for it.
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