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Imagine thinking and believing that you are giving your all in the gym, watching your diet and eating all the right foods, as well as staying hydrated only for you to step on the scale after a week or two and noticing that you haven’t dropped a single pound? A weight loss plateau is one of the most dreaded things in weight loss and bodybuilding and it can discourage you from putting in any more effort towards your goals.
If this has happened to you before, or you are suspecting that you have hit a plateau in weight loss. Do not fret. Read on to find out more about this issue, its causes, as well as the things that you can do to get over it.
In simple terms, a weight loss plateau is when you temporarily stop losing weight despite following a strict and previously effective diet and weight loss regimen. Researchers have found that most people hit a plateau in weight loss anywhere within 6 months, 1 year or two years of starting their weight loss program (4).
Read More: Keto Weight Loss Plateau: How To Bust The Plateau And Tip The Scales In Your Favor
While doctors are not 100 percent sure why plateaus in weight loss happen, there are a few theories that they believe could be causing this frustrating process. They include (6, 1):
While consuming fewer calories than your body needs is a surefire way of losing weight, eating too few calories can have the opposite effect. Reducing your food energy intake slows down your metabolism and the lesser you eat the lower your metabolic rate goes. A slow metabolism makes it harder for your body to turn food energy into calories which causes them to be stored in the body as fat.
The more weight you lose the higher your chances of slacking off, not keeping an eye on your calorie intake and eating more unhealthy foods as a ‘reward’ for your progress. An increase in calorie intake without the subsequent increase in workouts to burn said cals can lead to a weight loss plateau.
A calorie deficit does not always mean water weight and fat loss. Sometimes it can also mean muscle loss, especially if you have been eating too little. Remember that muscle burns more than fat and without muscle your metabolism slows down and your weight loss slows.
The more stressed out you are, the more your body pumps out the hormone cortisol into your bloodstream. High cortisol levels have been linked to a stall in fat burning and an increase in belly fat.
Sleep and weight are more related than many seem to realize. Lack of enough sleep has been linked to a reduced metabolic rate, and has also been shown to influence your hormones by making you hungrier and causing your body to hold on to fat.
Here are some tips to help you get over a weight loss plateau in no time:
As previously stated, muscle helps burn more calories. To build more muscle, you need to start working out more and not just by doing cardio. Be sure to incorporate weight lifting in your routine:
Always ensure that you are eating at a modest calorie deficit.
Your body always uses more energy to digest and metabolize protein than it does other macro nutrients which helps boost your metabolism and burn more calories. This macronutrient also helps keep you fuller for longer and helps you build muscle.
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Like protein, fiber rich foods keep you fuller for longer which easily prevents you from eating too many calories throughout the day.
This can be done through therapy, meditation, exercise, and making time for hobbies and other fun activities.
In recent years, the ketogenic diet has grown in popularity with both men and women due to its incredible results in relation to weight loss. Multiple studies and articles have even gone ahead to show how this low carb diet has helped many shed those unwanted pounds and even overcome many illnesses. For example:
Read More: How To Break A Weight Loss Plateau?
Despite the success of this diet, sometimes even a ketogenic eating plan may not be enough to save you from a plateau in weight loss. Here are some factors that could be causing your weight loss plateau while on keto:
A fact that many people may be unaware of is that the more weight you lose the more your appetite increases. This was demonstrated in a 2017 study that showed that for every 1 kilogram lost, your appetite increases by about 100 more calories per day (5) – as compared to what you were consuming before shedding the extra weight.
Increased appetite often means increased calorie intake and the more you eat, the higher the chances of going over your recommended calorie intake, which can lead to plateau weight loss.
Regardless of your diet of choice, keto or otherwise, a calorie deficit is the most direct and effective weight loss method. The recommended calorie deficit for weight loss is anywhere between 500 to 1000 calories a day (3500 to 7000 calories a week).
Often when people start a weight loss diet, their calorie deficit is often too extreme. While this does cause weight loss, it is not very sustainable as it leaves them hungry and eventually they have to increase how much they eat as well as their calorie intake – which can cause a weight loss plateau.
Just because you are planning on losing weight doesn’t mean that your body agrees with your effort. The moment your body realizes that you are on a diet -i.e., that you are now eating less than you used to, it reacts by slowing down how many calories it burns a day (even while at rest) and increases your appetite. These two factors will very easily make you hit a plateau in weight loss where you don’t see any changes on the scale (8).
Other factors such as lack of enough sleep, increased stress levels, lack of physical activity/exercise, as well as thyroid problems, etc. can also be a big part of why you are experiencing a weight loss plateau whilst on a low carb ketogenic diet.
Prevention is always better than cure. However, if you are already trapped in a weight loss plateau, it does not mean that there is no hope for you. Here are some ‘how to get past a weight loss plateau’ tips to help you get back on track
While the ketogenic eating plan may seem quite straightforward and simple, it is actually quite complicated as it requires you to pay attention not only to your calories but also to your macro intake as well.
Counting your macros on keto ensures that you do not overindulge in carbs to the point where your body is no longer in ketosis. A personalized diet might be an extra expense but it helps you ensure that all your calories and macros are personalized to your body and goals for the best results.
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This helps keep your body at a calorie deficit which is the most optimum condition for weight loss.
The more you workout, the more food energy your body burns and thus the more weight you are likely to lose. You can increase your daily activity levels by starting a workout regimen, increasing how much time you spend working out, by increasing your workout intensity by adding weights.
Every adult should ensure to get at least 7 to 9 hours of uninterrupted sleep each night. You can try meditating for better sleep or even use meditation to help reduce stress and anxiety levels.
If none of these options work, you could try seeing a doctor to find out of you have any underlying conditions, eg. thyroid issues, PCOS in women, reduced testosterone levels in men etc. that could be hindering your weight loss efforts (2).
Yes, it can. Just because you are constantly at the gym does not mean that you can not experience a plateau. Remember that this issue is caused by several factors, not just diet or lack of exercise.
A weight loss plateau is a frustrating thing but with a couple changes to your diet, workout routine, and lifestyle will have you overcoming this situation in no time. Instead of giving up on your goals, try the tips mentioned above and you will be back on track in no time.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!