Many people experience a frustrating plateau in their weight loss journey, despite maintaining what seems to be a disciplined approach.
Weight loss stalls can be caused by a variety of physiological and behavioural factors. This article will explore the scientific reasons behind stalled weight loss and provide actionable solutions backed by research.
Reasons Your Weight Loss is Stalling
1. Metabolic Adaptation
The body is highly adaptable and responds to sustained calorie deficits by lowering its metabolic rate. This phenomenon, known as adaptive thermogenesis, is the body’s way of conserving energy when it senses prolonged caloric restriction(Sumithran et al., 2011). Over time, this metabolic slowdown can significantly impact weight loss progress.
How to Fix It:
- Periodic refeeding or diet breaks have been shown to help counteract metabolic adaptation(Dulloo & Montani, 2015).
- Incorporate resistance training to maintain lean muscle mass, which helps sustain a higher resting metabolic rate(Westcott, 2012).
- Avoid excessive caloric deficits, as extreme restriction exacerbates metabolic slowdown(Muñoz et al., 2020).
2. Inaccurate Calorie Tracking
Many people underestimate their caloric intake and overestimate their caloric expenditure. A study found that even trained dietitians tend to miscalculate food intake by up to 20%(Lichtman et al., 1992).
How to Fix It:
- Use a digital food scale and track everything consumed, including cooking oils, dressings and beverages.
- Maintain a food diary or use calorie-tracking apps to improve accuracy.
- Be mindful of portion sizes, as visual estimation can be highly inaccurate(Hoyt et al., 2019).
3. Loss of Lean Muscle Mass
When weight loss occurs too rapidly, the body loses not only fat but also muscle mass. Since muscle is metabolically active tissue, its loss reduces basal metabolic rate (BMR), leading to slower weight loss(Gallagher et al., 2000).
How to Fix It:
- Consume adequate protein (1.6-2.2 g/kg of body weight) to preserve muscle mass during weight loss(Morton et al., 2018).
- Engage in resistance training to stimulate muscle retention and prevent metabolic slowdown(Schoenfeld et al., 2017).
- Avoid excessive cardio, as too much aerobic exercise can contribute to muscle breakdown(Fagerholm et al., 2020).
4. Increased Appetite and Hormonal Changes
Weight loss leads to hormonal changes that increase hunger and cravings. Levels of leptin, the satiety hormone, drop, while ghrelin, the hunger hormone, increases, making it harder to sustain a caloric deficit(Sumithran et al., 2011).
How to Fix It:
- Increase protein intake, as it has been shown to promote satiety(Paddon-Jones et al., 2008).
- Prioritise high-fibre foods to slow digestion and regulate hunger hormones(Clark & Slavin, 2013).
- Get adequate sleep, as sleep deprivation disrupts ghrelin and leptin balance(Spiegel et al., 2004).
5. Adaptive Thermogenesis from NEAT Reduction
Non-exercise activity thermogenesis (NEAT) includes all movements outside of structured exercise, such as walking, fidgeting, and standing. When in a prolonged calorie deficit, the body unconsciously reduces NEAT to conserve energy(Rosenbaum & Leibel, 2010).
How to Fix It:
- Set daily step goals (10,000 steps is a good benchmark).
- Incorporate more movement into daily routines, such as standing desks or frequent breaks to walk.
- Monitor activity levels using fitness trackers to ensure consistency.
6. Water Retention and Stress
Cortisol, a stress hormone, can lead to increased water retention and stubborn weight plateaus(Díaz et al., 2017). Additionally, excessive sodium intake and poor hydration contribute to fluid retention.
How to Fix It:
- Manage stress through mindfulness, meditation, or exercise.
- Stay hydrated, as adequate water intake reduces water retention(Boschmann et al., 2003).
- Reduce processed foods high in sodium, which can cause bloating and water weight gain(Luft et al., 1997).
7. Psychological Diet Fatigue
Strict diets can lead to mental exhaustion, causing people to lose consistency or binge on forbidden foods(Stroebe et al., 2008).
How to Fix It:
- Allow for dietary flexibility with the 80/20 rule: 80% whole, nutrient-dense foods and 20% indulgences.
- Avoid labelling foods as “good” or “bad,” which can create an unhealthy relationship with eating.
- Take diet breaks to reset mental motivation and adherence.
Conclusion
Weight loss stalls are common and often caused by physiological and behavioural adaptations. By making strategic adjustments, such as incorporating resistance training, managing stress, improving calorie tracking, and optimising nutrition, individuals can overcome plateaus and continue progressing towards their goals.
Key Takeaways
| Issue | Solution |
|---|---|
| Metabolic Adaptation | Take diet breaks, lift weights, avoid excessive deficits. |
| Inaccurate Calorie Tracking | Use food scales, track everything, monitor portion sizes. |
| Loss of Lean Muscle Mass | Eat enough protein, do resistance training, limit excessive cardio. |
| Hormonal Changes | Eat protein and fibre, get enough sleep. |
| Reduced NEAT | Set step goals, track daily movement. |
| Water Retention & Stress | Manage stress, drink water, reduce sodium intake. |
| Diet Fatigue | Follow the 80/20 rule, avoid restrictive mindsets. |
Bibliography
- Boschmann, M., Steiniger, J., Hille, U., Tank, J., Adams, F., Sharma, A. M., … & Jordan, J. (2003). Water-induced thermogenesis. The Journal of Clinical Endocrinology & Metabolism, 88(12), 6015-6019.
- Clark, M. J., & Slavin, J. L. (2013). The effect of fibre on satiety and food intake: a systematic review. Journal of the American College of Nutrition, 32(3), 200-211.
- Díaz, M. M., de la Cruz, J. J., Guindalini, C., & Marcondes, F. K. (2017). Effect of stress on weight loss: the role of cortisol. Nutrition Research, 47, 33-38.
- Dulloo, A. G., & Montani, J. P. (2015). Pathways from dieting to weight regain, to obesity and to the metabolic syndrome: an overview. Obesity Reviews, 16(1), 1-6.
- Gallagher, D., Heymsfield, S. B., Heo, M., Jebb, S. A., Murgatroyd, P. R., & Sakamoto, Y. (2000). Healthy percentage body fat ranges: an approach for developing guidelines based on body mass index. The American Journal of Clinical Nutrition, 72(3), 694-701.
- Lichtman, S. W., Pisarska, K., Berman, E. R., Pestone, M., Dowling, H., Offenbacher, E., & Matthews, D. E. (1992). Discrepancy between self-reported and actual caloric intake and exercise in obese subjects. New England Journal of Medicine, 327(27), 1893-1898.
- Sumithran, P., Prendergast, L. A., Delbridge, E., Purcell, K., Shulkes, A., Kriketos, A., & Proietto, J. (2011). Long-term persistence of hormonal adaptations to weight loss. New England Journal of Medicine, 365(17), 1597-1604.
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