You Ask We Answer: How Do I Deal With Plateaus In Weight Loss?
So what do I do when I hit a plateau on my weight loss program(my weight stays the same) despite the fact I’m following a low-calorie diet and exercising like I was when I was losing weight.
It’s not unusual. Many people experience a slow or stall in weight loss but let’s look at some facts. Let’s clarify that a 2-3 day no change in weight is not a plateau, it is a normal occurrence, but if you're at 7-14 days of the same weight then we need to discuss this in this blog.
What causes a plateau?
It’s not that complicated.
I think the Mayo Clinic in the referenced article summed it up better than we can.
Excerpt from Mayo Clinic:
“During the first few weeks of losing weight, a rapid drop is typical. In part, this is because when you initially cut calories, the body gets needed energy by releasing its stores of glycogen. Glycogen is a type of carbohydrate found in the muscles and the liver.
Glycogen is partly made of water. So when glycogen is burned for energy, it releases water, resulting in weight loss that's mostly water. But this effect is temporary.
As you lose weight, you lose some muscle along with fat. Muscle helps keep up the rate at which you burn calories (metabolism). So as you lose weight, your metabolism declines, causing you to burn fewer calories than you did at your heavier weight.
Your slower metabolism will slow your weight loss, even if you eat the same number of calories that helped you lose weight. When the calories you burn equal the calories you eat, you reach a plateau.
To lose more weight, you need to either increase your physical activity or decrease the calories you eat. Using the same approach that worked at first may maintain your weight loss, but it won't lead to more weight loss.”
There you have it! Mayo Clinic nailed it.
So as you approach reaching normal weight you may plateau because you're winning the battle. Your caloric requirements are decreasing due to reduced metabolism. Is that a bad thing? No. great job let’s establish these healthy habits for transformative living. So where to from here?
Do you want to lose more weight? Now you'll need to adjust your weight-loss program with a few wise tips:
Are you still sticking to your dietary intake of calories and macro-nutrient ratios of protein, carbs, and fat? Are you “cheating” with portions or maybe snacking more often and with unhealthy choices? Off-and-on loosening of healthy eating contributes to weight gain or plateaus.
Sorry to break the news to you but…you need to cut your daily caloric intake to 1500-1200 calories. Less than 1200 may create major hunger and lead to overeating. 1500 calories is a good goal.
You will need to get more active. 150 minutes of moderate or 75 minutes of vigorous exercise is a good level but you need to step it up to 300 minutes a week which includes some time weight lifting to increase muscle and burn more calories.
Are you focusing also on NEAT? Non-Exercise. Activity. Thermogenesis. These are nonpurposeful exercises but instead everyday activities like walking the dog, doing yard work, spring cleaning, parking your car further away at the store and work, etc. It’s gonna add up fast with extra calorie burn.
Here are seven ways to boost your metabolic rate
Let's look at seven ways to boost your metabolism or metabolic rate to help you burn more calories making it easier to lose weight. The higher your metabolic rate, the easier it is to lose weight and keep it off. Also, when you amp up your metabolic rate, you have more energy, and you feel better.
1. TEF Thermic Effect of Food is the calories need to digest, absorb and process the foods you consume.
Protein causes a substantial rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats. So eat more protein. It makes you feel full and prevents overeating in some cases. Typically, eating more protein will result in your likelihood of consuming fewer calories per day versus higher carb intake. Making protein 30% or more of your diet is a good rule of thumb. Easy to do? Not always, but it is a goal. Besides, your muscles need protein if you are lifting weights as part of a good exercise regimen.
2. Drink a lot of water. We suggest 54-64 ounces per day.
Studies have shown that drinking 17 ounces (0.5 liters) of water increases resting metabolism by 10–30% for about an hour.
Drink cold water since it takes more energy to heat it to body temp.
Drinking water will help you consume fewer calories because of the volume and decreases the amount you want to eat.
3. Do a High-Intensity Workout
High-intensity interval training (HIIT) involves quick and intense bursts of strenuous activity. You can often get a great workout in less than 30 minutes, but your metabolic rate increases even after you are done with your workout.
The effects of HIIT are better than other forms of exercise and are excellent for burning fat. It is quick and convenient, but it is a struggle for folks beginning an exercise program. It is one that you need to consider if you want to break your plateau.
4. Weight Lifting
Build more muscle. Muscle can help increase your metabolism resulting in more calorie burn every day, even when you are at rest.
“In one study, 48 overweight women were placed on a diet of 800 calories per day, along with either no exercise, aerobic exercise, or resistance training. After the diet, the women who did the resistance training maintained their muscle mass, metabolism, and strength. The others lost weight, but also lost muscle mass and experienced a decrease in metabolism” (Healthline)
5. Stand up More
You probably are not surprised by this. Standing up is so much better than sitting all day. So, some health experts call sitting the “new smoking.” This is kind of harsh, but I agree. If you stand up all afternoon, you can burn almost another 200 calories per day.
6. Get enough “Z’s”
Lack of sleep has been linked to increased blood sugar levels and insulin resistance, both are linked to a higher risk of developing type 2 diabetes It has also been shown to boost the hunger hormone ghrelin and decrease the fullness hormone (Healthline)
7. Drink Coffee
Coffee has caffeine and can boost your metabolism by 3-11%. It is not equal, however. In one study, lean women increased fat burning by 29% while only burning 10% for obese women. So if you are at a normal weight this may be a great strategy to add if you want to a lower weight (Healthline)
Boosting your metabolic rate is possible if you incorporate the seven tips above. Transformative health is a lifelong process so getting to a place where you are at or slightly below normal Body Mass Index (or weight) is optimal. Strive to commit long term o the habits of health which include healthy eating, developing a consistent exercise program, reducing stress, getting proper sleep, adequate hydration, and making sure you live in a safe environment.
You will love the results. Trust us, it is worth it!
Check out our video on this topic:
Adapted From:
MayoClinic
Healthline
Brought to you by RXHealthyHabits
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