Most dieters will get to a stage where they feel they are doing everything right but the scale is not shifting. Weight loss plateaus can happen. Our metabolism is complex but it is possible to break through weight loss plateaus and get the results you want.
Remember that just because the scales did not shift one week does not mean your programme is not working. Your fat cells are pretty stubborn – they tend to try and hang around. They can fill with water to maintain their shape temporarily which can mean for a while you are retaining more water and the scales don’t look any different. Subtle fluctuations in water weight can also be linked to hormonal changes through the month.
If you continue to progress on your plan and keep in a calorie deficit eventually you will notice results. Remind yourself that losing weight takes time. The scale may well go up and down but consistency over time will lead to weight loss.
However if you are carefully tracking portion sizes and nothing changes after a couple of weeks then you may be experiencing a weight loss plateau. This is entirely normal and particularly common the leaner you already are.
HOW TO KICK START YOUR WEIGHT LOSS
CHECK PORTION SIZES
It may sound obvious but you need to check you really are eating the right portion sizes. As you lose weight you may find your calorie deficit has significantly reduced and your energy expenditure has also fallen. The result? You may not longer be in a significant energy deficit. Try reducing portion size by about 10-20g of protein and vegetables. Or try using a smaller plate size.
MOVE MORE
Before you start to cut portions take a look at your overall energy levels. The more you move, the more you burn each day. Exercise is also a great way to build more lean muscle mass to increase your metabolism and allow you to burn more body fat.
Be realistic with yourself and your current level of fitness. You don’t have to start running or hitting the gym just moving more daily is a great place to start. If you already go out for a walk why not increase the distance and pace or go out twice a day. As your fitness increases incorporate new activities and exercises including some more intense workouts and resistance training.
MANAGE HUNGER
Your body has two key hormones it uses to regulate hunger: ghrelin and leptin. Ghrelin is produced by the stomach, and signals to the brain to increase your appetite when the stomach is empty. Leptin is produced by your fat cells and signals to the brain that you are full. When you have a lot of weight to lose our hunger cues can go out of whack. Leptin resistance can happen which is when your leptin signals are no longer working properly and you feel hungry all the time. This can also become noticeable as you lose more fat. Tackling hunger pangs is important when you want to lose weight. There are a number of tactics to try
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Drink more water – aim for at least 3 litres of water daily. When you are even mildly dehydrated it can spike your appetite.
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Eat high volume, low calorie foods – think vegetables – these also contain a lot of fibre to help you feel fuller
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Increase your omega 3 fats – naturally found in oily fish (sardines, mackerel, salmon etc), flaxseed and chia seeds. These have been shown to decrease hunger.
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Eat protein at each meal – protein balances blood sugar and therefore keeps you feeling full for longer.
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Sleep – a lack of sleep can trigger stress hormones and increase hunger
DONT FORGET THE TREAT MEAL
When we lose weight we are at some point likely to experience metabolic slow down. Having a break from time to time has actually been shown to improve results and keep weight off in the longer term.
All my programmes allow for a weekly treat meal after the initial two weeks. It is a good way to counter the risk of bingeing too. If you are overly restrictive for too long It can back fire and you end up blowing the whole diet and then bingeing on anything. But how does this treat meal or treat period of time work?
Eat intuitively – i.e to hunger. Don’t count calories but that does not mean you have a full blow out and binge.
Keep to your regular meal times. Don’t snack unless you feel you really need to or it is planned around your training.
Keep exercising. You may actually find that energy levels increase and you can lift more weight or train harder.
Even if you do put on a couple of pounds it is not going to be sufficient to blow your diet in the long term. Some of the weight you may experience is more likely to be water and glycogen rather than fat.
Taking a structured diet break – If you are someone who feels they are likely to experience intense cravings then having a controlled diet break may be better for you. Here’s how to do it:
Keep protein high.
Keep to your regular eating times and training regime.
Keep drinking plenty of water – at least 3 litres through the day
WHAT ABOUT A LONGER DIET BREAK?
If you are going on holiday you can take a longer break. A full diet break is around 7 days. Some people find they actually only need a couple of days to feel better mentally but a week is not going to ruin your diet so this is great for when you go on holiday.
While diet breaks may mean it takes you longer overall to get to your goal it may be a better approach to get the results you want and avoid plateaus or bingeing.
Remember these are guidelines when it comes to diet breaks. Everyone will be different – some people do better without a break at all. Base your decision around your progress, mood, stress, cravings etc.
