Weight Loss Plateaus

By Dr. Edward F. Group III, DC, ND, DACBN
updated on 11/19/2007 at 03:05PM

Almost everyone reaches a weight loss plateau at some point in his or her fitness routine. A weight loss plateau occurs when our weight loss slows down dramatically or comes to a halt, despite one’s consistent efforts to eat right and exercise. Unfortunately, no matter how much motivation, good intention, and energy a person has, it’s still likely that they will hit a weight loss plateau. What causes this frustrating phenomenon and how can you get over a weight loss plateau and back on track? Here’s what you need to know when you’ve hit a plateau.

Why Did I Hit A Weight Loss Plateau?

Basically, weight loss plateaus occur when the body finds a way to balance its energy input and outtake. In other words, your body works hard to keep you from losing weight. Initially, when you make changes to your diet or exercise routine, your body will respond by burning fat. But eventually, your progress will slow down and come to a stop even though your exercise and food intake is consistent. Your body’s metabolism has slowed down to maintain your new routine. Take a look at these common scenarios that can cause a weight loss plateau.

Not Enough Calories: You may think that the more you cut back on the foods you eat, the more weight you will lose. But the fact is that it takes calories to burn calories. So when you decrease your food intake, your body responds by slowing down its metabolism. You may be hungry all of the time, but you will not lose weight. This keeps you from losing fat. Your best bet is to keep your caloric intake just slightly below your desired maintenance calorie level. This will keep your metabolism revved up and keep your energy levels high. A deficit greater than 500-700 calories will make it much more difficult to maintain your lean body mass.
Loss Of Lean Muscle Mass: The muscles in your body help to burn fat and calories. So if you lose muscle, your body will burn fewer calories. Make sure your exercise routine includes a muscle-building program. And be sure your body is getting the vitamins and minerals it needs to maintain lean muscle mass.
Adaptation: When you start a new diet or exercise routine, your body will need to make numerous changes to adjust, and it will burn a significant number of calories in the process. But at some point, even though your diet or exercise routine may stay the same, your body will adapt and no longer need to burn as many calories. For example, your body will become more efficient at performing a certain exercise and will use fewer calories in the process. Break through this adaptation phase by changing up your routine a little. Switch from walking to riding a bike, or try starting your day with a homemade weight loss shake.
Too Much Exercise: Just as your body reacts to insufficient calories by slowing down its metabolism, it will also react to over exercising by decreasing the amount of calories that you burn during the rest f the day. Make sure you take time to recover from your exercise routine. If you think you might be getting burned out, take a break for a few days, or switch to a gentler routine such as stretching exercises or yoga.

Tips For Overcoming A Weight Loss Plateau

Be Honest: Scientific research shows that underestimation of caloric intake is one of the most common causes of weight gain. In other words, we think we are eating much less than we actually are. So be honest with yourself. Do you sample foods as you are cooking? Did you forget to account for the handful of M&Ms you had at lunch? Have you been hitting the vending machine to get your through the afternoon slump? None of these things are inherently bad, but they may account for your inability to lose weight. Try keeping a food journal for just a few weeks to keep yourself honest about the amount of calories you’re actually consuming.
Shake It Up: Liven up your weight loss routine by adding a new workout or trying a few new healthy recipes. If you’ve been working out consistently on the treadmill, try the stair master for a few days. If your daily diet has become somewhat boring, try livening up your meals with more fresh fruits and vegetables.
Re-evaluate: Reevaluate your weight loss goals. Did you hit a weight loss plateau simply because your body has found a comfortable and healthy balance?
Give Yourself a Boost: Try adding a high quality weight loss supplement, such as Slimirex™, to your diet. Slimirex™ can help you burn fat, stay energized, build lean muscle mass, curb your appetite, and break through that weight loss plateau.

About the Author

Dr. Edward F. Group III continues to develop, sell and evaluate exclusively high-end natural and organic healthcare products to support a wide range of health conditions. The products we promote are free of toxic tag-along herbicides, insecticides, pesticides, heavy metals, fumigants, irradiation, liver-toxic glues, binders, or gelatin capsules with animal-source risk and toxic preservatives.