5 Ways to Break a Weight Loss Plateau
Ever tried to lose fat for any sustained period of time - and then hit the wall? You changed nothing, but suddenly the fat no longer disappears.
The human body is incredibly adaptive, and will do its level best to maintain equilibrium (homeostasis).
The plateauing effect is the biggest motivation-killer there is. Unfortunately many popular diet books are strangely quiet on the issue -- weight loss plateaus don't make good testimonials.
What You Must Do Now
The best single word of advice is to make a change.Don't make the mistake of doing the same thing over and over expecting a different result (Ben Franklin's definition of insanity).
What changes can you make?
1. Zig-Zag Calorie Intake
Zig-zagging, or calorie cycling is the process of varying daily calorie intake, while maintaining the same weekly intake.Instead of consuming (for example) precisely 1800 calories each day - you can mix it up (calculate your daily calories here). Eat 1500 calories one day, and 2100 calories the next. This can be as simple as halving then doubling a portion size, or adding a post-workout shake into the plan.
Just keep your body guessing. Further: Zig-zag calculator.
2. Strength Training
If you are not doing this as part of your program or lifestyle, then it's time to start. Working your muscles will help to strengthen bone tissue, increase lean mass, and ultimately boost metabolic rate.3. Change Your Exercise Routine
So you go walking a lot? Then try jogging, or swimming, or cycling -- anything that will change the way your body is working. If you are doing low intensity cardio work, then try some high intensity exercise (such as HIIT). Need help? Check out these exercise ideas.4. Alter Macro-nutrient Intake
Although it sounds complicated, once again, the idea is to change what you are eating. If (for example) you are eating a moderate diet that is higher in carbs - try eating less carbs and more protein. There is no need to get super-technical over the whole thing.If you have a carbohydrate snack every day at morning tea time - change it to a protein snack. Whatever you are doing consistently - try mixing it up a bit. However if you want to get technical, use a nutrient calculator.
5. Change Meal Frequency
If you are eating three square meals a day - start adding snacks in between (which may mean reducing the portion size of the main meals). Eating often is an old and common style of eating - once again, you are trying to boost your metabolic rate.I know all that - What else is there?
Some of us seem to have more adaptive bodies than others. I remember when I was eating a fairly rigid diet, having three strength training sessions per week, and as much as seven (often intense) cardio sessions a week. After 3-4 weeks - the fat simply stopped coming off.The frustration was enough to make me take my meal plans (stuck to the fridge), screw them up and throw them away in disgust. I was furious and disappointed. I felt that I was doing everything "right".
So what was the answer?
Chill out and back off... I was becoming obsessional. I started eating more, and gradually reduced my cardio levels. I gave my body and mind a break. In the process I have learned to eat more intuitively.
Every person is unique, and we must learn how our individual body responds - and how to work with that.
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192 Comments
Created / Updated: November 14, 2011
I have been reading more and more, and there are even commercials out about this…that drinking milk, or taking in more calcium can help you lose weight. I just read another article on http://www.radthemag.com about the same topic. What is your experience with this idea?
Replyhttp://www.radthemag.com/program/read/article.asp?id=32&cat=1
Sorry people, but 2 and 1/2 years ago I started on WW (no meetings, just followed the program) and I lost over 60 pounds. About a year ago, I started running which took off the last 20. In the last 4 - 6 months, I have changed nothing and the scale has gone UP 5 pounds or so.....and stayed there. I cannot enjoy eating, I cannot "treat" myself as the scale goes up IMMEDIATELY. It used to happen that when I treated myself for a day, after a week or so my weight would return back to normal.....not so now. And I don't want to hear "you must be not paying attention to your calories closely etc"...I do. I eat between 1200 and 1500 calories per day and feel hungry most of the time....I can't take this much longer, and I am not enjoying life. I have a new wardrobe that I am NOT giving up because the scale is going up....so what do I do?
ReplyHi,
Try snacking on nuts. 1 oz will hold you between breakfast and lunch, as well as lunch as dinner. I mix mine up with almonds, walnuts, and cashews. There are some nut clusters made with brown rice syrup that are quite good as well. This keeps the hungries away.
ReplyI also do the nut snack in between meals. i have lost 70lbs since April and have never felt better. I have 15lbs to go to reach my goal. Keep working hard.
ReplyBecause you are at your goal wt or close to it, our need for calories is less. Calories in-calories expended. Go back to your maintainance book. your ariginal points to lose wt where you are now, lose the 5 then add 4 pts. work carefully from there. it is a hard place to be. Since you did WW, You might benefit from the support of a meeting or online chat with others to get the support you need. With all the work you did, I know you don't want to lose sight of your smaller, and greater self.
ReplyIt is a forever journey.
I KNOW EXACTLY HOW YOU FEEL. IT IS SO FRUSTRATING.
ReplyPam, I remember from Jim's what are you eating today post that he drinks soy milk, so I'm guessing he's dairy-free. I know I lose weight better while having my (skim) milk, so it is worth a shot if you like milk.
Jim, this is possibly the most informative, best post I've ever read here. I know I've said this about previous posts, but you keep outdoing yourself. Good job.
ReplyI love that quote from Franklin!
Personally, I think that adding strength training could possibly make the most impact because, as you state, it increases the metabolic rate. However, if you went down this path you have to be careful not to use your weight as your only measure of progress as you will probably gain weight (muscle) as a result of the training. Use body fat monitors and the old favourite of 'how you look in the mirror' to gauge progress too!
ReplyThe "zigzagging" calories thing works really well too. On the WW plan, a lot of people alternate a week of eating towards the lower end of their calorie range and then a week of eating towards the higher end. I did that a couple of times when I'd have a plateau and it did work. The trick is to not pig out when you eat the higher-calorie menu and not starve yourself when you are on the low-calorie part.
Strength training is also a really great way to bust out of a rut. It builds muscle so you burn more calories without even trying that hard.
ReplyI've given up completely before when I hit a plateau that lasted 2 months. I now have a scale that measures body fat as well as weight. Now I can see if maybe I'm not losing weight, but losing fat. We'll see.
BTW... I joined Sparkpeople from a link on your site. I have lost 20 lbs so far and going strong. It's easy, motivating and really fun.
ReplyBTW, there are two editor's that post here. I am not the one that makes grammatical checks on Jim.
I lost 85 pounds in one year. I hit a genuine plateau twice during that time. I almost went stark raving mad in trying things and following others well-intentioned advice. I did it all. What really works is time. Each plateau lasted exactly four weeks despite it all. You get through it and if your sanity is intact, I believe nature runs its course. What helps is to track your measurements and be amazed at the tale of the tape even when there is no weight loss.
ReplyI read your response to having a plateau. I also have reached a plateau. So I added 20 minutes of walking in the morning. I immediately lost 3 lbs. but I'm right back up 3 lbs. and have hit a plateau for 3 weeks again. I'm discouraged, because my husband and I walk 40-45 minutes each evening and I feel that I can't take anymore time away from my day to walk.
So far I've lost 45 pounds (since April 15) which is fantastic and I feel sooooo much better.
You don't have to respond, it was just great to read your encouragement.
Laura Richardson
ReplyHi Laura,
I know you said you didn't have any more time to exercise, but instead of walking longer, walk smarter. Try using the Walk At Home DVD's by Leslie Sansone. You do them right in front of your TV and a mile walk takes about 15 minutes. So switch it up and walk with your hubby some days and use Leslie's work out the other days. This way you'll have variety and still save time. Hope this works for you. The Walk at Home workouts are easy, aerobic and wonderful. I recommend them to everyone I know. Good luck to you at your continued success at weight loss!
ReplyJan - you are observant. The Dairy-free thing is a story for another day. The "calcium for weight loss" issue is something that deserves some scrutiny I feel.
Editor - I noticed two editors around. You are right about time. That's why I say - chill out.
ReplyThank you so much for addressing this issue! I have searched high and low for information or just someone to talk to! I lost 25lbs between November/December (05) and have not changed a thing and since then have lost about 1.5lbs... it is enough to drive a person mad! I'm on a strict 1200 - 1400 calorie diet and have since become a calorie expert... it just doesn't make sense! I work out for a minimum of 45 minutes 4 times a week. I have changed this up a bit and changed up my calories, higher somedays, lower others, etc. So, last month I measured... yesterday was one month later and between my arm/waist/hips/thigh I have lost about 6.5 inches. I couldn't believe it! Only 1.5lbs... so I encourage you all who have plateaued and found yourself here, to measure, measure, measure! I'm still struggling, but any tiny bit of motivation I can get helps, and the measuring is better than seeing practically nothing on the scale. I'm about 45lbs from goal... wish me luck!
ReplyI enjoyed your comment and I will give it a try with the measuring, I am so afraid of returning to my heavier self. I don't want to let myself down right now. I have lost 20 lbs in last 6 months and I have been stuck for the last three weeks. Any more encouraging words?
ReplyYou have made me feel so much better. I have lost 1st 5lbs since 16 July but now I have stuck for the past 3 weeks. I am going to get out the tape measure.
Good Luck Sara - keep going and I will too
Julie x
ReplySara, you are doing a great job. Congratulations.
ReplyWhat's really useful is to measure, measure, measure. Even understanding that thee is a clear calorie
Replydifference in burning calories when doing yark work versus sitting at the office has been enlightening to me (http://www.mlrose.com/calcalc.htm) and has helped me lose 30 pounds in the last 5 months.
Re: "The plateauing effect has to be the biggest motivation-killer there is." If you knew before you started how long the plateau was going to be---and you can---you'd be happily anticipating the end of it, not climbing the walls in frustration.
"Zig-zagging, or calorie cycling is the process of varying daily calorie intake, while maintaining the same weekly intake." Spectra, why can't you do this every other day rather than every other week? And why not do this from the start, instead of waiting for a plateau? All you need to know are the Day 1 zig number and the Day 2 zag number.
And "Editor (Feb 28/06)" is dead-on: no plateau lasts longer than four weeks. And there's a way to make it even shorter.
ReplyMary, you can change your calories around and strenght-train from the very beginning. Sadly, for people with metabolic issues, a plateau can last longer than 4 weeks. I went as long as 3 months without losing an inch or a pound after I'd lost most of the weight.
ReplyJan, if your plateau lasted 3 months, it wasn't a plateau; it was a support level. If a client has a support level (and I don't allow it to go on for more than a week), we lower the amount eaten on the high-calorie day and/or the low-calorie day.
Everybody has a metabolic issue, Jan, every so many years. Gosh. If I tell you much more, I won't have a business.
ReplyI missed two excellent opportunities in this plateau post:
1. Congratulations, Jim, on your losing 30 pounds in the last 5 months. Boffo.
2. To answer Spectra's concern that "The trick is to not pig out when you eat the higher-calorie menu and not starve yourself when you are on the low-calorie part."
You are much less likely to pig out, Spectra, when you zigzag daily than when you do it weekly. What makes people pig out is the backlog of hunger that builds up after they've cut calories drastically over a prolonged period of time. When they regain all the weight they've lost, and then some, they declare: "Diets don't work."
They work if they work with the body, rather than against it. If you zigzag every day, your body doesn't get a chance to build up this backlog of calories. You fool it into going along with your plan. It takes 21 days to reassure it that you aren't trying to starve yourself.
You will need a good plan before you start a zigzag method. It should include a constant spread between the zig number and the zag number (the reassurance thing); the regular times of day you'll eat (the reassurance thing); and a list of low-or-no-calorie "pacifiers" you'll use while you're getting used to the system (the 21 days). Preparation is Job One because the munchies WILL happen. It's all part of your body's programming.
ReplyHi Mary, all good advice.
ReplyAlthough did not notice any comment about exercise..maybe i missed it..cos without it diets DONT work
George
For those that are having a hard time and have plateaued... take up a new sport or activity! It's hard to find time in our lives to take up something new, but by introducing something new into the mix, you will see some more changes to your body. Take up racquetball, swimming, cycling, tennis, golf, gardening, anything that will add some exercise to your routine.
Reply