If you’re embarking on a weight loss journey, you may notice the weight coming off quickly at first and wonder what all the fuss is about. However, 85% of people experience a weight loss plateau, where weight loss slows down or stops altogether. If you’re still some way off your target weight, it’s good to know there are various ways to get back on track and manage a weight loss plateau. Remember, there’s a difference between weight loss and fat loss. Dr. Crystal Wyllie at ZAVA explains exactly what a weight loss plateau is and how to overcome one.
What is a weight loss plateau?
“A weight loss plateau is when you stop losing weight or are losing weight at a much slower pace than you were before. It can also happen more than once. Weight loss plateaux can last anywhere from a few weeks to a few months, depending on what is causing your weight loss to slow down or stop.
“It’s also important to keep in mind that a safe and steady weight loss is around 0.5 to 1kg every week. You might lose more weight than this one week and then less the next, but this is a great and achievable goal to work towards. Weight loss is not the same every week, and the best results can happen when you keep up with your healthy habits for the long term. Other signs to look out for include feeling more hungry or tired, as your metabolism may be slowing down.”
Weight fluctuations verses weight loss plateaux
“It’s common for your body weight to change between 1 to 2kg from day to day. These fluctuations are caused by normal bodily processes. It’s easy to panic when you see a change on the scale but it doesn’t necessarily indicate a fat increase. Although it’s tempting to do daily weigh-ins, this can be disheartening so try to weigh yourself every two to four weeks at the same time of day to see your true progress.”
What causes a weight loss plateau?
1. A slowing metabolism
Weight loss can reduce your metabolism, which means the same things you were doing before may not work now, and a change in diet or lifestyle may be needed to increase your metabolism so weight loss can continue. Under-eating or loss of muscle mass can both impact your metabolism. It takes more calories to maintain and build muscle than fat; muscle contributes to your basal metabolic rate, which means losing muscles can reduce metabolic rate.
2. Changes to your calorie intake
A calorie deficit is needed to lose weight. As you continue following your diet plan, it can become easier to fall off. You may also be inaccurately counting your calories, so your calorie intake may be higher than your deficit calories. Don’t forget to include all calories from drinks and snacks too as they all add up.
3. Changes to your activity levels
We all know burning calories through exercise is a great way to keep up with your calorie deficit. Reduction in activity whilst eating the same amount of calories may cause you to enter a caloric surplus or experience a plateau.
4. Stress
It can be difficult to not put pressure on yourself when you’re trying to lose weight, but stress could cause or make a weight loss plateau worse. Stress can contribute to a build-up of abdominal fat and increase appetite and food intake.
5. Poor sleep
Not getting enough good-quality sleep is linked to a decrease in weight loss and an increase in food intake, especially food containing carbohydrates and fat.
6. Health conditions and medications
Conditions like diabetes, which influences how your body uses insulin, can make it harder to lose weight. Certain medications can also impact weight loss or even cause weight gain, such as certain antidepressants and corticosteroids.
How to overcome a weight loss plateau
There are always changes you can make to restart your weight loss journey, it just takes time, patience and consistency.
1. Checking your diet and calorie intake
One common reason for a weight loss plateau is that your calorie intake has increased. The NHS recommends a calorie deficit of around 600 calories per day, so if you’re not sure how many calories you’re eating, this could be preventing you from losing weight. Track your calories and be strict with it, as this is the best way to ensure consistent weight loss.
2. Following an exercise regime
Regular exercise can contribute to weight loss and keep you in a calorie deficit. You should be doing around 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise every week if you’re between 19 and 64 years old. If you’re not doing enough exercise, this could be the reason for your weight loss plateau.
3. Working on your mentality
Weight loss can be mentally draining, and reaching a weight loss plateau can cause many people to give up on their hard work. It’s important to take a step back from time to time and celebrate what you’ve achieved so far, and not just the number on the scales. Stress can negatively affect your weight, but stress-busting activities like yoga, meditation, walking, talking to someone or taking part in a particular sport or hobby can counteract this, as can getting enough sleep.
4. See your GP
If you’ve tried everything else and you still don’t seem to be losing weight after a few months, it’s best to get checked out. You can discuss what actions you’ve been taking with your doctor to see if there’s something in your lifestyle that could be causing your weight loss to stall. They may also check your medical history, as some conditions and medications make weight loss harder. Your GP can also refer you to a weight management specialist or recommend a weight loss medication.
