From lean muscle mass gain to a lowered body fat percentage, body composition goals are unique to the individual. Hitting a plateau in progress regardless of a goal can be incredibly frustrating. You’ve been working hard, seeing results, and then suddenly the scale refuses to budge. This is especially true when it comes to an overall weight loss journey. Fortunately, there are proven strategies to push past this plateau and continue seeing progress towards your goals.
Defining “Weight Loss”
The terms “weight loss” and “fat loss” are often used interchangeably, but they actually refer to different processes. Weight loss is the overall reduction in body mass, which can include losing fat, muscle, water, and even bone density. Fat loss specifically targets the reduction of adipose tissue in the body. While weight loss might show a lower number on the scale, it doesn’t necessarily mean the weight you are losing is all fat. You could be losing muscle as well, which is detrimental to metabolism and overall health. This is where body composition analysis technology like DEXA Scans can help assess and track detailed changes in body composition over time. Although difficult, losing fat mass while preserving muscle mass is desirable for improving body composition and overall health because it can help reduce the risk of metabolic issues associated with high body fat percentages. Plateaus in fat loss occur for many reasons, but can be overcome both by resetting expectations and routines.
Reestablishing Expectations
Perhaps the first step before reestablishing any habits or plans is to understand the physiology of a plateau. Plateaus in body composition changes, such as fat loss, often occur due to the body’s natural adaptation processes. When you first begin a plan towards a body composition goal, the body responds quickly to changes in diet and exercise because these are new stimuli. As time progresses, however, the body becomes more efficient at handling the change in calorie intake and increased physical activity. This efficiency means that the same efforts may lead to fewer results since your metabolism naturally slows down to conserve energy as an evolutionary survival mechanism. What’s more, muscle loss can occur if you’re not engaging in effective and progressive strength training which can further reduce your resting metabolic rate.
For weight loss specifically, hormonal factors can also play a significant role in reaching a plateau. As you lose body fat, the body’s production of certain hormones, like leptin, which regulates hunger, and thyroid hormones, which control metabolism, can decrease. This hormonal shift can lead to increased appetite and a lower metabolic rate, making it harder to continue losing weight. Psychological factors such as stress and fatigue can also contribute, as they may lead to increased cortisol levels, which can promote fat storage, particularly in the abdominal area. Together, these physiological and psychological adaptations can create a barrier to continued weight loss. If you think you are experiencing an imbalance in these hormones, consult a physician who specializes in hormonal and metabolic health.
It is also worth mentioning that body composition changes are rarely linear. Staying consistent with a new routine, while establishing realistic expectations of possible fluctuations in progress, can help you keep a balanced mindset throughout a weight loss journey.
5 Tips to Reignite Weight (Fat) Loss
Despite the challenges that come with any body composition change, there are certain concrete steps you can take to help blast through a weight loss plateau by relying on your body’s physiological intelligence.
Reassess Your Calorie Intake
When you lose weight, your body requires fewer calories to function. This means that the calorie deficit you were working with at the start of your journey might no longer be sufficient. Reassessing your caloric needs is crucial. Tools like Resting Metabolic Rate tests and consulting with a Nutrition Coach can help you determine your new daily calorie requirements. You should also ensure that you’re eating enough calories to fuel your body while still maintaining a deficit to encourage further fat loss. Also, don’t just focus on reducing calories. Make sure the calories you consume are nutrient-dense, high in protein, and include whole foods.
Adjust Your Exercise Routine
Because your body is incredibly adaptive, it becomes more efficient at the exercises over time which can lead to burning fewer calories during your workouts. Changing your routine can help give your metabolism a boost as the body responds to a different type and intensity of movement. For example, incorporating High-Intensity Interval Training (HIIT), or short bursts of intense activity and lower-intensity recovery periods, can burn more calories in less time. If cardiovascular exercises have been a large part of your routine, increasing strength training session can help build more lean muscle mass, which boosts your resting metabolic rate over time. Overall, engaging in movement that uses different muscle groups at different intensities can help overcome a plateau in fitness progress.
Prioritize Good Sleep and Stress Management
Lack of sleep and high stress levels can often sabotage fat loss efforts. Sleep is essential for recovery, hormone regulation, and overall health. Poor sleep can increase levels of the hormone ghrelin, which boosts appetite, and decrease levels of leptin, which signals fullness. Chronic stress elevates cortisol levels, or the “stress hormone,” which can encourage the storage of fat, especially around the abdomen. Aim for 7-9 hours of quality sleep per night and practice stress management techniques like mindfulness, meditation, or deep breathing exercises to keep cortisol levels balanced.
Stay Hydrated
Hydration plays a crucial role in weight loss by supporting several key bodily functions that contribute to a healthy metabolism and fat burning. Drinking enough water helps regulate body temperature, aids digestion, and supports kidney function, which is vital for eliminating toxins and waste. Staying hydrated can also prevent overeating in some cases, as thirst is often mistaken for hunger. Water also helps to optimize workout performance by keeping muscles hydrated, reducing the risk of injury, and improving endurance, which can enhance calorie burn during prolonged exercise. Drink at least 8-10 glasses of water a day or more if you’re active – with or without added electrolytes. Consider starting your day with a glass of water and keeping a water bottle with you throughout the day.
Don’t (Only) Rely on the Scale to Track Progress
The number on a scale isn’t the only indicator of progress. As you build muscle and lose fat, your body composition changes, which may not always be accurately reflected on a conventional scale. Instead of focusing solely on your weight, pay attention to other markers of progress. These can include waist-hip-chest measurements, how your clothes fit, and changes in your energy and mood. Most notably, tracking your body composition changes over time can help you determine your approach to establishing a new plan that moves the needle back in the direction of your goals. For instance, a DEXA Scan can accurately assess percentage of lean muscle mass and fat mass in your body, as well as how these percentages change over time. For example, if your goal is to lose fat and gain lean muscle mass, the scale may show an overall increase in weight. On the other hand, if you’re goal is to lose overall weight, you can track whether or not you are retaining lean muscle mass while you aim to decrease fat mass. This type of data can be essential indicators that you’re still moving towards your goals, even if your scale at home isn’t showing it.
It’s clear that breaking through a weight loss plateau requires patience and persistence. By reassessing your approach, staying flexible and realistic, and using accurate technology to make adjustments can help you overcome a plateau and continue progressing toward your fat loss or weight loss goals. In many cases, it helps to work with an expert in nutrition, body composition analysis, and metabolic health in order to create a tailored plan unique to your goals and physiology.
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