How to Overcome the Weight Loss Plateau
You have been doing a diet, counting every calorie, and your weight is steadily creeping down. Suddenly, the scale seems to break down and stubbornly shows the same figure. This is the so-called plateau effect during weight loss. So how do you fight it?
Dr. Marina
nutritionist
Is it a real plateau?
First, you need to distinguish a false plateau from a true one. If you stopped losing weight 2-5 weeks after going on a diet, then it is not a plateau, but a completely natural process. When on a diet the first thing the body does is get rid of excess fluid, which happens quickly. That is why in the first few weeks weight may decrease by 6-11 lbs. per week (and the bigger the initial figure, the faster the rate of weight loss). Don't think that this will be the case: once the water is gone, the burning of fat deposits will begin, which takes much longer and is much slower.
Reaching the real plateau
This comes for two reasons. First, a lot depends on how realistic a goal you initially set for yourself. A plateau signals that your body is comfortable at your current weight and the fact that it conflicts with your aesthetic vision and goals doesn't change matters. In addition, it is important to remember that each subsequent stage of weight loss requires effort from your body. And in order to fight further, the achieved result must be fixed. This respite is necessary for all organs, systems, and processes to readjust to work in a new mode.
How to overcome the plateau effect
The weight may stand still for several days to several weeks (sometimes 2-3 months). At this time it is important to stabilize the diet. Make sure that you are not hungry, you are getting enough energy from the food, and focus on fine-tuning the metabolism and avoiding stress. This is especially important for the hormonal background, which should change gradually. If you keep the body on a slightly reduced amount of calories, but this amount is constant, the weight will go down again. Another proven method during the plateau period is to alternate "full" and "hungry" days, which will help improve the metabolism.
Ideally, you should consult your doctor before resorting to a certain method. And most importantly, if a plateau has occurred, you should not despair and give up. With a little patience, you will get the results you want.
06 March 2023