What is Weight Loss Plateau And How to Get Past This Phase While Shedding Extra Kilos?

Worried why your weight is not changing even after following the weight loss routine? You have probably hot the weight loss plateau.

Embarking on a weight loss regime requires a lot of investment, both physical and mental. And most importantly, the discipline, For the ones who are on a weight loss routine, are already through, have you ever come across a point when you feel like the body is not changing any more? Does your weight feel stuck despite regular physical exercise and diet control? You are not the only one. This concept is called as weight loss plateau.

When individuals embark on a weight loss journey, they often make great progress at first. However, over time, the weight loss stops altogether or slows down even after eating the same prescribed diet and exercising. This process is often referred to as the weight loss plateau or ‘set point,’. A weight loss plateau occurs due to a variety of factors.

The point when there is no change in the body despite working hard can be discouraged. However, it is typical for the weighing scale to not budge despite efforts.

WHAT IS A WEIGHT LOSS PLATEAU?

A weight loss plateau is when the weight loss journey hits the pause. when we begin with diet control, exercise, our weight seems to drop way quicker but later comes a point when it gets stuck, and it may happen to anyone.

But why? According to the 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.

Speaking exclusively to india.com about weight loss plateau, its causes and ways to get past it, Dr Vimal Pahuja Full Time Consultant Internist & Metabolic Physician (Diabetes & Obesity) at Dr. LH Hiranandani Hospital, Powai, Mumbai elaborated on the factors that might cause it:

1. Metabolic adaptation: If you consistently follow a low-calorie diet, your body can adapt by slowing down metabolism. These changes are a survival mechanism as your body tries to conserve energy and leads to an increase in hunger hormones As a result, their weight loss slows down or stops for a while.
2. Muscle gain: With regular exercise and strength training, you can gain muscle mass. Muscle is denser than fat, so even if you lose fat, the scale doesn’t show up as well because of increased muscle mass.
3.  Habituation: Over time, your body can become accustomed to your workout routine and diet. It is highly efficient in terms of energy utilization, making it harder to lose weight. Making adjustments to your exercise routine or changing your diet can help control this.
4. Psychological factors: The weight loss journey can be mentally tough. Stress, emotional factors, or a lack of motivation can affect your progress. Emotional eating or deviating from your meal plan can lead to weight plateau

HOW TO BREAK THROUGH THE WEIGHT LOSS PLATEAU?

If you are facing weight loss plateau, here are some ways to help you overcome it

• Reassess your calorie intake to ensure you are still in a calorie deficit.
• you lose weight, your caloric needs also decrease, so you need to adjust your diet.
• Include different exercises, increase the intensity, or try a new activity to challenge your body and stimulate more weight loss.
• Use other ways to track progress, such as physical measurements, appropriate clothing adjustments, or body composition examinations are used.
• Adequate sleep and stress management are important for both wellness and weight loss. Sleep deprivation and high levels of stress can hinder progress, so be sure to make self-care a priority.

Remember that if you are struggling to cross a weight loss plateau, consider seeking guidance from a registered dietitian or weight loss therapist. They can give practical advice and help navigate the plateau smoothly. Understanding the underlying causes and implementing appropriate strategies can help individuals conquer plateaus and continue to make progress toward their weight loss goals.

It’s important to approach weight loss as a long-term lifestyle change rather than a quick fix and celebrate the big successes along the way.

Stay fit, stay healthy!