Weightloss Plateau Myths

Plateaus we’ve all been there.  Whether we’re trying to lose weight, add muscle, or even develop a new skill, we hit that point In our progress where everything seems to stall: I always hear the following...

“I’ve been losing weight at 2 pounds a week for months, and yet I’ve been stuck the past two weeks despite doing all of the same stuff, what gives!?”

“I’ve been adding 5 lbs a week to my deadlift for half a year, but this week I lifted less than before! WTF?”

“I’ve been running faster and faster miles for a year now, but I can’t seem to break past the seven-minute mark. Not cool.”

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Plateau Myths

First I am going to dig Into some myths about plateaus. If you are reading this first hello how are you? Second I'm guessing since you're reading this you currently hit a plateau? I totally get what you might be thinking that since you hit a plateau your momentum for working out and weight loss might be lower.

A weight-loss plateau means weight loss Is over

The weight-loss plateau does not mean all hope Is lost, but It Is a warning flag that some old habits may have slipped back Into your routine that Isn’t helping you reach your goals. In fact, a study published In the American Journal of Clinical Nutrition found most weight-loss plateaus occur due to a lack of dietary adherence. Re-examining your daily habits by keeping a food and physical activity journal will provide Insight and accountability to your current routine. It also may be a good time to seek additional support and expertise from a certified health coach, certified nutritionist or registered dietitian.
The key to maneuvering a weight-loss plateau Is to change up your exercise and eating routine behavioral changes are needed for a change In weight. A change also can help shake up a monotonous routine. A change In routine also breaks boredom with your weight-loss plan and gives you more momentum to continue your journey. It Is Important to remain flexible and open to new behavioral strategies to help you stay on track with healthy lifestyle choices. Remember, It Is a change In lifestyle and not a "Diet" that will ultimately result In long-term success.

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 Weight loss Is all about calories In versus calories out

The energy balance equation....energy In versus energy out....has been used for decades, and while It seems easy, the mantra of eating less and lose more Is not so simple.  Research shows to Improve Weight Loss suggests the Interaction of biology, environment and behavior Is at the crux of weight regain challenges. The lapse In healthy behaviors, however, may be the primary driving force behind stalls In the weight-loss process.
Research suggests that with a decrease In caloric Intake, the body also sees changes occur In the neuroendocrine system ( Is the mechanism by which the hypothalamus maintains homeostasis, regulating reproduction, metabolism, eating and drinking behaviour, energy utilization, osmolarity and blood pressure.) that may contribute to hormonal changes that Increase hunger and decrease feelings of fullness. How do we counter the physiological changes that may thwart weight loss and weight-loss maintenance efforts? It truly Is the commitment to behavioral changes....meal-plan changes, physical activity, and a continued focus on the benefits of weight loss for health and well-being....that drives success.
Long-term health consequences of weight loss In overweight and obese Individuals with Type 2 diabetes,  those who successfully maintained weight loss over an eight-year period tended to adopt several key behaviors, Including reduced calorie Intake, self-monitoring of weight, and high levels of physical activity. It Is that commitment to key behavioral changes that benefit Individuals during both weight loss and weight-loss maintenance phases.

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 Little exercise will help with weight loss

We know regular physical activity has benefits. It is “free medicine for the body,” Improving cardiovascular health and lowering blood glucose levels, blood pressure, and low-density lipoprotein (LDL, or “bad”) cholesterol levels while helping us manage stress and boost mood. Yet simply Incorporating 30 minutes of physical activity may not cut It when it comes to losing weight. Regular physical activity also plays a role In weight loss and weight maintenance, but the amount recommended per week may surprise you.
It has been researched and proven that anyone with type 2 diabetes should get between 200-300 minutes of physical activity per week. That estimate helps anyone with type 2 diabetes to lose weight. Again It has been researched and proved that any healthy Individual should get at least 250 minutes of physical activity per week to aid In weight loss. Again with any physical acitivity, you need to adapt to healthier eating.
Exercise shouldn’t stop once the desired weight loss Is achieved. ACSM recommends dedicating at least 150–250 minutes or more of physical activity per week to prevent weight regain. A commitment to enough regular physical activity is an important part of the process, which means finding physical activity you enjoy is key. Consider how you like to be physically active and schedule it into your calendar as you would other appointments.

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If a weight-loss goal Is not met by a certain deadline, you’ve failed

You may have heard your certified health coach, nutritionist or doctor suggest aiming for healthy weight loss of one to two pounds per week. Although this guidance provides a starting point, you shouldn’t expect to lose the same exact amount of weight each week of the weight-loss journey. Variance Is to be expected, so Instead of setting a hard deadline for reaching your weight-loss goal, assess where you are In your journey In Improving not only your weight status but also your lifestyle. Flexibility and acceptance are two important traits to help you adjust your expectations of how quickly you will lose weight.
It’s important to take a long-term view of the weight-loss process and embrace an attitude for both the weight loss and the weight-control process that you’re In It for the long haul.  It also Is critical to remember that even small amounts of weight loss, 5% to 7% of baseline weight, have been shown to produce clinically significant Improvements In overall health and glycemic management for individuals with prediabetes and Type 2 diabetes. Each small, healthy behavior change and Improvement in weight should be celebrated!

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Final Thoughts

These are just some of the common myths people think of when they hit a plateau when It comes to weight loss. The only and the main thing Is always check In with your nutrition and see what you are eating. You can always keep a weight loss journal so you can track what you are eating or what certain situations made you eat what. 

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Thank You!

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