What is a Weight Loss Plateau?

Losing weight is often a challenging but rewarding journey. However, at some point, many individuals encounter a frustrating obstacle known as the weight loss plateau. But what exactly is a weight loss plateau, and why do weight loss plateaus happen?

A weight loss plateau refers to a period during your weight loss journey when your progress stalls or slows down significantly, despite your continued efforts to shed pounds. It’s a common phenomenon that can leave you feeling disheartened and demotivated. After all, your weight loss efforts aren’t being rewarded with a reduction in body weight. As a result, you decide to cut more calories in the hope of reducing your body weight and reinvigorate the weight loss.

However, at the DNA Dietitian, we know that a dreaded weight loss plateau is natural during a weight loss journey. Our qualified staff will help you understand the reasons behind why weight loss plateaus occur and offer insights into how to overcome weight loss plateaus.

Book a consultation with Rachel Clarkson’s team today or ring us at 020 7126 7101. 

Why does a weight loss plateau occur?

Several factors contribute to the occurrence of a weight loss plateau. Initially, as you begin to lose weight, your metabolic rate may decrease. When this happens, your body adjusts, burning fewer calories while resting, making it more challenging to create the calorie deficit necessary for your desired weight outcomes.

In addition, your body adapts to changes in calorie intake and physical activity levels. Initially, a significant decrease in calorie consumption and portion sizes or burning calories at a huge rate may lead to rapid weight loss. However, over time, your body becomes accustomed to these changes making it more challenging to continue losing weight.

That frustration can show its ugly side by affecting your mental health and hurting your weight loss plan. Suddenly, you start calculating weight loss outcomes that will help you achieve your goal weight. In such cases, without the right advice, it is difficult to continue to lose weight and the initial excitement and motivation wane. As a result, it is more likely to become less strict with your diet and exercise routines, unknowingly consuming more calories or burning fewer through physical activity. Such behaviour is very likely to hurt your current weight and lead to weight gain and increased body fat.

How to overcome plateaus when you’re trying to lose weight

So, how can you overcome a weight loss plateau and maintain weight loss towards your goals?

Firstly, it is a good idea to reassess your approach to diet and exercise – with the help of our team. It is vital to pick something sustainable. Some people prefer to keep a food diary to count how many calories they have eaten and to track their alcohol intake. This, combined with the total daily energy expenditure, can help identify what changes may be required to begin losing weight again.

Also, varying your exercise routine can be paramount to maintaining weight loss. Undertaking different types of physical activity can make it more challenging for your body to adapt. Such a simple solution can reinvigorate your weight loss journey and defeat the weight loss plateau you are experiencing.

Last but not least, healthy habits lead to healthy adults. This means getting enough sleep, weight maintenance, and finding a way to manage stress. It’s never as simple as the more calories you burn, the more likely you will lose weight.

When you hit a weight loss plateau during your weight loss process, be patient and realistic with your expectations. Weight loss is not always linear, and plateaus are a normal part of the process. Instead of focusing solely on the number on the scale, pay attention to other indicators of progress, such as changes in body composition or improvements in energy levels and overall well-being.

How long does a weight loss plateau last?

Weight loss plateaus can begin to show its face around six months into your weight loss journey and last upwards of four weeks according to a 2014 clinical nutrition study. During this time, fat loss is still possible, even though the scales may not reflect it. The reduction in body fat is likely to reflect positively on your body composition.

Is my weight loss stalling because of muscle mass?

A common saying you may have heard is that “muscle weighs more than fat”, which is not necessarily true. For example, about a pound of fat mass or muscle mass is the same weight, however, lean body mass gives individuals a tighter, healthier look. Even during weight loss plateaus, it is possible to improve your body composition even if it does not seem like you are getting closer to your goal weight.

How can the DNA Dietitian help?

At the DNA Dietitian, our healthcare professionals can provide expert guidance if you’re struggling to overcome a weight loss plateau. We can also further explain different aspects of your genetic makeup and how it might impact your weight loss outcomes. 

We want to help you understand the importance of sustainable weight loss, energy balance, intermittent fasting, and how increasing muscle mass – via strength training – can all help to improve metabolism. In addition, our staff are knowledgeable about how set point theory and body weight homeostasis could impact your weight loss goal. Understanding body weight homeostasis, in particular, could be a major factor in why an individual may lose weight slowly. 

Having a support system can provide encouragement and motivation during challenging times, especially when you feel your weight loss efforts aren’t being rewarded.

Contact us at 020 7126 7101 today or click here to find out how we can help you lose weight.  

Ultimately, a weight loss plateau is a common yet frustrating obstacle encountered by individuals on their weight loss journey. Understanding the factors that contribute to its occurrence and implementing strategies to overcome it can help reignite progress and ultimately achieve long-term success. Remember, persistence and perseverance are key – don’t let a plateau derail your efforts towards a healthier, happier you.

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The DNA Dietitian
10 Harley Street
London
W1G 9PF