Why Does a Weight Loss Plateau Happen?

The first thing that you should know about weight loss plateau is what causes them. There are a number of factors that can contribute to this phenomenon. Some of them include stress, a decrease in your calorie deficit, or slowing down of your metabolism. Then, you should take steps to address these problems.

Stress is a big factor in weight loss plateau

If you're struggling with weight loss, stress may be one of the biggest factors holding you back. Your body's natural response to stress is to produce more cortisol, a hormone that gives off a burst of energy, improves memory, and lowers sensitivity to pain. This hormone helped our prehistoric ancestors survive high-stakes situations. Unfortunately, chronic stress can lead to an overproduction of cortisol and a loss of memory, immune function, muscle, and fat.

Research has shown that stress can increase the cravings for high-calorie comfort foods. According to a survey conducted by the American Psychological Association, over 40% of American adults reported eating under stressful circumstances at least once a month, and nearly half reported eating in response to stress on a weekly basis. In addition to triggering the desire to binge on high-calorie comfort foods, stress also stimulates the appetite. As a result, we end up reaching for high-calorie, sugar-filled foods to counter the effects of stress.

Caloric deficit diminishes

If you're on a diet or exercise program and you've hit a plateau, you might be wondering if you can maintain your weight loss by continuing to decrease your calorie intake. While calorie deficit is still important for weight loss, you must also remember that your body needs the appropriate fuel to perform at its best. Besides, cutting your caloric intake too drastically can lead to negative effects on your performance and energy levels. Additionally, cutting calories severely could put you at risk for a condition called female athlete's triad syndrome, which manifests as menstrual cycle disturbances and energy loss.

If you're in a calorie deficit, you'll notice that your body will begin to burn fat stored in your fat cells as a backup source. This is a survival mechanism that prevents starvation by burning fat. While this process may not sound pleasant to the eye, it can lead to leaner and healthier body tissues.

Metabolism slows down

Your metabolism is a crucial factor in weight loss, but it can also cause a plateau if it slows down too much. The amount of energy that you use depends on how active you are, so try to cut down on the amount of sitting you do each day. Also, avoid excessive exercise, which can slow down your metabolism.

When your metabolism slows down, you start craving food. Your body uses more energy to process food than it takes in, which causes a major increase in your appetite. Your body also burns energy while digesting food, called the thermic effect. However, this effect is usually small and does not offset all the calories that you take in. To compensate, your body will also burn calories through daily activities, such as walking.

Diet slows down

A plateau in weight loss may be a sign that your progress is slowing down. It's possible to reverse this plateau by making some lifestyle changes. For example, if you're used to sitting at a desk all day, you should try taking a five-minute walk every hour instead. Instead of using the elevator, you should use the stairs. If you have a dog, you should walk it for one or two extra minutes each day. These little changes in activity will help rev up your metabolism.

Another sign of a plateau is if your weight fluctuates between days. This happens when your body adjusts to the weight loss program, but this fluctuation does not reflect actual weight loss. When this happens, you need to evaluate your weight loss plan to find out where the problem lies and find ways to make it work again.

Exercise slows down

When you begin a new exercise routine, you may notice a gradual increase in your fitness level. This is because your body has adjusted to your new level of exercise and has become more efficient. In other words, your body needs fewer calories to perform the same amount of workouts. However, it's important to be consistent with your exercise regimen, or your body will continue to burn fewer calories.

It's also important to vary your exercise routine to avoid hitting a plateau. If you've been following the same workout routine for a while, try increasing your workout duration or intensity by a few minutes. Also, don't be afraid to try new exercises, like interval training or weight training.