Understand Weight Loss Plateaus & What to Do About Them January 10, 2024 You’re on your way to losing those extra pounds. For weeks now, you’ve been eating fewer calories and moving more, and while you’ve lost some weight — suddenly, it seems the pounds seem to be hanging on for dear life. Welcome to the weight-loss plateau – a common roadblock in the weight-loss journey. Yes, it’s frustrating; but understanding why it happens and how to push through will help you stay focused and motivated for the next leg of your journey. Reasons for Weight Loss Plateaus There are several possible reasons for the plateau, noted Stacy Braff, MD, of Samaritan Internal Medicine – Corvallis. Metabolic Slow-Down Our bodies have metabolic and hormonal mechanisms to prevent weight from coming off too fast, ultimately to prevent starvation. “We have natural set points in weight, regulated by hormones, to keep weight on. Metabolic mechanisms are trying to keep the body at its baseline weight,” Dr. Braff explained. “The set point theory is that our body must get used to a certain weight loss amount before allowing further loss.” While there are ways to break through these plateaus, Dr. Braff noted, “Sometimes, we just need to get used to the idea that the body needs to stay at a certain weight for a while.” Lifestyle Issues Another reason for the plateau could have to do with calorie creep and other choices we may not realize we’re making. “When people start a diet or improve their nutrition, they tend to be vigilant in their eating habits. As they lose weight, they begin to feel more comfortable in their clothes and can start to lose focus,” said Dr Braff. In other words, “cheat meals” can turn into “cheat days or months.” To avoid this, Dr. Braff suggests tracking everything you eat. “There are multiple free or low-cost apps, such as MyFitnessPal, LoseIt, Chronometer and others to help you track everything you put into your mouth. This process helps you stay mindful of how much you are eating. Calories add up surprisingly fast,” she said. Poor sleep habits can also contribute to plateaus, as can inadequate nutrition and increased alcohol intake. Tracking in a journal will help you become more aware of any adjustments that need to be made. Too Focused on The Scale The scale is an important tool for monitoring weight loss, but if a certain number is your primary goal, you may soon feel frustrated. Keep your motivation up by having broader health and wellness goals, Dr. Braff noted. “Losing weight has many health benefits – for instance, a 5 to 10% weight loss can significantly improve blood sugar, cholesterol and most other health conditions,” she said. “Losing 10% can improve sleep apnea by 50%.” Additionally, a 5 to 10% weight loss can improve quality of life. “As we become more mobile, we can do activities we may not have been able to do comfortably before like playing with our children and grandchildren, going for walks in nature, enjoying a bike ride through the neighborhood,” she said. Taking the time to celebrate these important achievements can help keep you motivated, even while the rest of your goal weight loss is slower to come off. Ways to Push Through Plateaus Eat More Protein “Protein plays an important role in weight loss,” explained Dr. Braff. “Protein helps to maintain muscle mass, increases metabolism and burns more calories being digested than carbohydrates or fats. Also, protein intake causes beneficial hormonal changes that make us feel satiated.” Reduce Sugar & Starches to Reduce Insulin Resistance “Insulin is a storage hormone, so when our insulin levels are high it turns off fat burning,” Dr. Braff said. “Sugars and starches (carbohydrates) increase insulin levels that can make us more hungry, tired and unable to burn fat.” Add Resistance or Weight Training to Build Muscle Maintaining muscle is important because muscle burns more calories, even at rest, than fatty tissue. “Trying to maintain or build muscle in the process of losing weight can help to delay a plateau or break through it. Aerobic exercise can be helpful to burn calories while we exercise, but weight training burns calories for the entire day,” explained Dr. Braff. Get Your Sleep Poor sleep or not enough sleep can cause excess hunger and cravings, so be sure and get your rest. Avoid Alcohol “There are two reasons why alcohol can sabotage weight loss,” Dr. Braff said “First, alcoholic drinks have empty calories and do not give us any beneficial nutrition. Second, drinking alcohol reduces our inhibition to snacking and snacking can pack on added calories.” Increase Fiber Fiber-rich foods, such as vegetables and fruits, are typically lower in calories yet help us feel fuller. “For the same number of calories, we can eat a lot more food,” she said. Add More Activity The physical activity we do beyond a formal exercise program is called NEAT (non-exercise activity thermogenesis). This can involve getting steps during the day while cleaning house, shopping or walking the dog. “Make it a goal to decrease how much time you are sedentary and increase NEAT. These types of activities can account for 15 to 30% of the calories we burn each day,” Dr. Braff said. While there are many points within the weight loss journey that can trigger impatience and frustration, Dr. Braff notes that taking the long view may yield the most success. “We need to realize that weight loss is a lifelong journey,” she said. Stacy Braff, MD, sees patients at Samaritan Internal Medicine – Corvallis. To reach her, call (541) 768-5140.
