How To Lose Weight

Weight Loss Plateaus


This article provides in depth information on Weight Loss Plateaus.

The human body is naturally resistant to losing excessive weight after a point because it strives to keep energy output and intake levels balanced. This is why after a point, during one’s fitness regimen, it is easy to encounter weight loss plateaus, wherein the weight loss progress becomes slower than usual.

Very High Calorie Deficit

Many people make the mistake of reducing the calorie intake drastically. While this might work initially, eventually a person is bound to face weight loss plateaus. Since only calories can burn additional calories, it is important to keep calorie intake just below the amount needed for maintenance of weight. In this manner, the metabolism as well as energy levels remains high. Deficits greater than 500 or 700 calories make it harder for the body to keep at the existing lean body mass.

Losing Lean Body Mass

Muscle helps to burn more fat and the more muscle a person loses, the fewer the calories burnt. Lean body mass or muscle consumes five times more calories compared to the same amount of fat mass. Therefore, loss of muscle will inevitably result in weight loss plateaus at some point of time. A healthy diet rich in proteins will help sustain muscle while an exercise regimen replete with weight training will help build additional muscle, which in turn will burn more calories.

Same Exercise Routine

Usually, when people start with a new exercise regimen, they tend to find fast results. However, with the passage of time, the body has to make fewer adaptations because it is the same routine of exercise everyday. Since there is no rebuilding or change in muscle tone or mass, there are fewer calories burnt, resulting in weight loss plateaus at different phases of the fitness program. Therefore, it is vital to keep changing the exercise routine. By incorporating varied exercises, weight training and cardiovascular exercise, changing intensity and type of exercise, it is possible to overcome such plateau phases.

Too Much Exercise or Overtraining

Insufficient calorie intake can reduce calories burnt, resulting in weight loss plateaus. In the same manner, overtraining or exercising too much can raise expenditure of energy to an extent where the body starts reducing the number of calories that get burnt. This is done in order to maintain the balance of calorie input and output from the body. This is why recovery times between exercises are essential to allow the body to heal. Doing stretching exercises or yoga in between high intensity workouts can ease the strain and help the body get past weight loss plateaus.

Incorporating larger amounts of physical activity, making the exercise routines more interesting and creating calorie deficits of around 200 each day can help in getting past weight loss plateaus. In addition, by increasing exercise duration by as little as 15 minutes while consuming the proper diet can really make a significant difference in the results. If nothing else works, it is best to consult a physician or dietitian about possible strategies to adopt.