When an individual diligently follows a healthy, balanced diet and fitness regime, the body too starts showing due results. But there may come a point when your efforts stop making a difference, despite consistently following the same routine. This is when the body has reached a ‘weight loss plateau’. It is the most frustrating phase, –where you aren’t motivated to keep going since it seems pointless. Research shows that the weight loss plateau usually occurs after about 6 months into the regime.
Here are some theories about why it occurs:
• The body adapts to the new diet and fitness regime and defends itself against further weight loss.
• If a person loses weight quickly, their metabolic rate goes down.
• It is also noticed that this occurs when people stop following their diets.
However, more research is required to determine the reasons for a weight loss plateau.
Dietician Priyanka Lulla helps us understand how to get past the weight loss plateau stage and interpret the signs our body continually sends us.
Breakthrough Period
Revise your fitness and diet plans: An increase in exercise frequency or intensity boosts the metabolic rate and energy expenditure. A combination of cardiovascular and strength training is helpful.
Increase your protein intake: Protein helps in satiety and has a high thermogenic effect. This means that it causes an increase in metabolism that occurs due to the digestion of food, leading to an increase in the number of calories burnt.
Manage your stress levels: Increased stress causes the release of excess cortisol, the ‘stress’ hormone. This in turn induces belly fat storage. Stress levels also lead to food craving triggers and emotional eating.
Avoid alcohol: Alcohol consumption can play a major role in supressing fat burning and lead to belly fat accumulation.
Interpretating Your Body’s Signs
New dieters frequently encounter a weight loss plateau as their bodies adjust to dietary and physical activity changes. Biological adaptations, a decreased resting metabolic rate, and hormonal changes impede continued weight loss. Physiologically, these can reduce energy levels and endurance, cause decreased fat oxidation, and increase the sensation of hunger.
Tips To Beat It, According To The Expert
Fibre: Step up on fibre consumption, especially soluble fibre, since this helps with satiety. Some rich sources include oats, guar gum, beans, banana, and carrots.
Get adequate sleep: Sleep is extremely important for good mental, emotional, and physical health. Lack of sleep affects weight loss by lowering the metabolic rate.
Avoid relying on the scale: The scale reading may not always accurately reflect aspects of your progress, such as changes in your body composition. If you’re exercising regularly you’re likely to have sufficient muscle mass, which is denser than fat and weighs more. Changes in hormone levels also affect the fluid balance and therefore affect your weight.
Track what you eat: Making a conscious effort to keep tabs on one’s calorie intake can also help you understand and modify dietary changes as and when required.