Frustrated by your weight loss plateau? you are not alone. The weight loss process sometimes follows a two-phase pattern: an initial rapid phase in which stored sugars are burned and water is released, followed by a steady phase. This slowdown is normal and can be overcome with the right strategies.
Understanding the different stages of weight loss can really help, especially when it comes to managing expectations and developing sustainable habits.
Here’s what you should know about these two common stages of weight loss:
How to carry out weight loss at different stages
Although it may be tempting to try to lose weight as quickly as possible, this may not be the best way to maintain a healthy weight long-term. Instead, consider aiming to gradually lose 1 to 2 pounds (0.5 to 1 kilogram) per week.
Research shows that losing 0.7% of your body weight per week is considered a reasonable goal. This speed minimizes muscle loss while promoting fat loss. Anything above this can lead to muscle loss and a slowed metabolism over time – something you probably want to avoid.
The weight loss journey is rarely a straight line. Most people go through several stages of weight loss, sometimes going through phases where they lose weight faster and easier, and other times going through a weight loss plateau.
initial weight loss
Your body stores energy in two main ways: glycogen (sugar) and fat. In short, glycogen is like a refrigerator, storing energy that is available at any time, and fat is like a refrigerator, storing energy that is needed for a long time. Glycogen binds to water, so when you consume glycogen, you also lose water weight.
weight loss plateau
As your body adjusts to calorie restriction, weight loss may plateau. This can be frustrating, but it’s a natural part of the process. Weight loss plateaus are caused by metabolic adaptation as a survival mechanism – the body attempts to regain weight to stay alive.
Losing weight slowly while preserving muscle has been proven to be better for long-term health and sustainable weight management. Rapid weight loss is often associated with a loss of muscle mass, which can lead to metabolic stagnation.
Fat Loss vs. Weight Loss: Know the Difference
When understanding the different stages of weight loss, it’s important to understand the difference between fat loss and weight loss. Some people use the two terms interchangeably, but they are different concepts.
While all weight loss results in weight loss, not all weight loss is due to fat loss. As mentioned earlier, you may also lose moisture, leading to seemingly faster results.
Weight loss involves reducing a combination of fat, muscle, and water, while fat loss specifically refers to adipose (fat) tissue. Unlike water, which supports muscle tissue for movement and strength and is necessary for hydration and body function, excess fat can lead to a number of health risks, including:
- cardiovascular disease
- diabetes
- hypertension
Losing weight changes the minimum calories you need to survive, making you hungrier and harder to maintain weight loss. Eating enough protein and exercising regularly helps your body build and maintain muscle mass.
Keep in mind that relying on a scale alone can be misleading because it cannot differentiate between fat, muscle, and water loss. Instead, consider methods like measuring body composition or taking progress photos that can better represent your progress.
Fun fact: On average, MyFitnessPal users track approximately 5,720 workouts per minute on the app – for free!
What to do if you hit a weight loss plateau?
At some point during your weight loss process, your body may adjust your current calorie intake to conserve energy, leading to a frustrating plateau. In this case, you may benefit from taking small steps to help achieve your weight loss goals.
Here are some examples, says Dr. Nabil Tariq, a bariatric surgeon at Houston Methodist Hospital:
- Avoid crash diets: Dr. Tariq explains that crash dieting “slows down your metabolism, reduces lean body mass, and makes it harder to maintain weight long-term.” When you cut back on calories, make sure you’re eating plenty of vegetables, lean protein, and whole foods. grains, while minimizing processed foods and sugary snacks.
- Increase strength training: Building muscle also helps your body burn more calories, leading to weight loss. Try to do at least 150 minutes of different types of exercise each week. “Aerobic exercise is an effective way to burn calories while exercising, but building muscle can help you burn calories even if you’re not exercising,” says Dr. Tariq.
Nutritionist Dennis Hernandez has another recommended strategy:
- Track your diet: This is a great way to determine your current dietary intake in order to slowly change your calorie deficit for weight loss. For example, if after recording you find that you consume an average of 2100 calories, you can create a calorie deficit of 250-500 calories to start your weight loss journey. Most people make the mistake of cutting back so much that they have no room to cut back when they hit a plateau. Apps like MyFitnessPal can help you track your diet plan and help you take control of your weight loss journey.
If you’ve tried these strategies and still aren’t seeing real progress after a few weeks, it may be helpful to consult a health care professional. A registered dietitian can work with you on a more personal level to help you achieve your goals.
Notably, “the weight at which the body stabilizes while engaging in healthy behaviors may be termed an ‘optimal weight,'” says Sean Wharton, MD (and his fellow researchers). The weight loss plateau you experience may actually be your body reaching its optimal weight.
bottom line
The road to sustainable weight loss can be quite bumpy. Keep in mind that there is no one-size-fits-all solution and everyone’s weight loss timeline may be different.
Although you may see quick results first, weight loss plateaus are common. Understanding the different stages of weight loss can help you take the best course of action and achieve better results through healthy habits.
