Weight Loss Plateau!-Despair or Enjoy?

Anyone who has ever been on a diet knows what I’m talking about when I mention a weight loss plateau. It’s when the number on  the scale won’t move anymore, no matter how hard you diet. You can only call it a plateau, if it has been at least two weeks without any weight loss whatsoever! The reason you hit a plateau is that your body works hard to keep energy intake and output in balance. After your initial weight loss, your progress will slow down and eventually stop as your body adapts its metabolism to equal your energy intake.

Causes and possible solutions:

1. Decreased compliance with your diet plan

Over time, you may unconsciously slip off your plan by the unaccounted for bite, here and there.

Solution:

In this case, a food diary  can really come in handy. Writing down everything you consume for a week and sharing that information with your dietitian, can often offer a clue as to what is going on wrong.

 2. Lowering your calories too much
 You’re trying too hard! Your body will simply lower its metabolic rate, ultimately requiring fewer calories and increasing hunger to prevent you from losing weight.

Solution:
Keep your calories slightly below your maintenance calories so that your energy and metabolism remain high. A deficit greater than 500-700 calories makes it much more difficult to maintain your lean body mass. To determine your approximate daily caloric needs, you can use this simple formula:

Men
kg (body weight) x 24 = kcal/day

Women
kg (body weight) x 23 = kcal/day

note: kg = pounds divided by 2.2

3. Loss of lean body mass
Lean body mass uses more calories than fat mass. So, if you lose muscle, your metabolism drops.

Solution:
Adapt a diet that creates a safe calorie deficit with up to 1.5-2 grams protein/kg body weight/day, along with some type of multivitamin to help with any nutrient deficiencies, and combine that  with an exercise routine incorporating both aerobic exercise  and strength training.

4. Weight loss

When you weigh less, your body needs less calories. A loss of any amount of weight will lead to a reduced energy requirement.

Solution:
You’ll need to increase your calorie deficit and make sure you start (or continue) a weight training program to help increase lean body mass, which can help compensate for the loss of calories. Also, ensure adequate water intake, as this has been scientifically shown to raise your metabolism.

5. The 'Adaptation' Phase Ends
When you start a new diet and exercise program, your body uses a lot of energy to adapt to your new routine. But, at some point your body will catch on to what you’re doing and stop needing to adapt.

Solution:
Always keep your body guessing by  continuously cycling your caloric intake and also the intensity, duration, frequency and/or the mode of exercise and include interval training if necessary. Periods of fasting may also be incorporated, if needed.

6. Enhanced Physical Condition
As you get into better shape, your body becomes  more efficient and needs fewer calories to function. Improved health means a lower resting metabolic rate and fewer calories are burned during normal daily activities. Now, your cardio-pulmonary system is more efficient and you have a lower resting heart rate.

Solution:
No solution needed here! That’s great!! Appreciate it, and re-evaluate your condition. Are you asking too much of yourself? An ideal BMI is a range, not a number. If you’re in a healthy range, than take it easy and relax. It's time for maintenance. .Just enjoy!!