Why Does Weight Loss Plateau When Dieting?
Embarking on a weight loss journey is a commendable endeavour that requires dedication, discipline, and a well-thought-out plan. However, many individuals find themselves hitting a roadblock, typically 6-8 months into dieting, where weight loss suddenly stops.
So, why does it happen?
Metabolic Adaptation
One of the primary culprits behind weight loss plateaus is your body's remarkable ability to adapt. As you shed weight, your metabolism adjusts to the reduced calorie intake, slowing down to conserve energy. This adaptive response can make it increasingly challenging to continue losing weight at the same pace.
After having their metabolic rates tracked, contestants on the show The Biggest Loser showed slowed metabolic rates by 500 calories per day by the end of the season. They were retested six years later and still maintained the 500 calorie per day handicap. This means they had to cut 500 calories more than others their size to maintain the same weight loss.
Loss of Lean Muscle Mass
When you restrict calories, the body may break down not only fat but also lean muscle mass for energy. Muscle plays a crucial role in maintaining a healthy metabolism, so the loss of muscle can contribute to a slowdown in weight loss progress.
Increased Appetite
Dieting for extended periods can cause your appetite to ramp up. Caloric restriction disrupts the delicate balance of hormones that regulate appetite. Ghrelin, often referred to as the "hunger hormone," tends to increase during periods of calorie restriction, signalling to the brain that the body needs more food. Simultaneously, leptin, the hormone responsible for signalling fullness, may decrease. This hormonal imbalance creates a powerful drive to eat, making it challenging to adhere to a calorie deficit.
Pair this with a slowed metabolic rate and loss of lean muscle mass and you have a frustrating weight loss plateau.
Can You Prevent A Weight Loss Plateau From Occurring?
The most effective way is to focus on nutrient density, rather than caloric intake when dieting. This means filling your plate with nutrient-dense foods, which also happen to be lower in calories, like vegetables, fruits, whole grains and legumes. The fibre, nutrients and sheer volume will keep your appetite satisfied and prevent your body from going into starvation mode.
Consumption of cayenne pepper and dried ginger have also been shown to counteract the weight loss plateau by increasing thermogenesis (the amount of energy it takes for your body to digest food) and enhancing fat oxidation (the process of breaking down fat for energy.
For more tips and tricks on counteracting the dreaded weight loss plateau, or for guidance through your healthy and sustainable weight loss journey, book a naturopathic appointment. I’d love to help!
