Are you frustrated that your weight loss is stagnating? You’re not alone. The weight loss process sometimes follows a two-phase pattern: a rapid initial phase driven by the burning of stored sugars and the release of water, followed by a plateau. This slowdown is normal and can be overcome with the right strategies.
Understanding that there are different stages of weight loss can be a big help, especially when it comes to managing expectations and creating sustainable habits.
Here’s what you need to understand about these two common stages of weight loss:
How to approach the different stages of weight loss
While it may be tempting to try to lose weight as quickly as possible, this is probably not the best way to maintain a healthy weight in the long term. Instead, consider trying to lose weight gradually, one to two pounds (0.5 to one kg) per week.
Research suggests that losing 0.7% of your body weight per week is considered a reasonable rate. This rate minimizes muscle loss and promotes fat loss. Anything higher than that could lead to muscle loss and a slower metabolism over time, which is something you probably want to avoid.
The weight loss process is rarely a straight line. Most people lose weight in several stages, going through periods when weight loss is faster and easier and others when they experience plateaus.
Initial weight loss
The body stores energy in two main forms: glycogen (sugar) and fat. Simply put, glycogen is like the refrigerator that stores immediately available energy and fat is like the freezer that stores energy for long-term needs. Glycogen is bound to water, so as glycogen is depleted, water weight is also lost.
Weight loss plateaus
As the body adapts to calorie restriction, weight loss may plateau. This can be frustrating, but it is a natural part of the process. Weight loss plateaus are a result of metabolic adaptation as a survival mechanism, an attempt by the body to regain body mass to stay alive.
Losing weight slowly while preserving muscle mass has been shown 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 a metabolic plateau.
Fat Loss vs. Weight Loss: Understanding the Difference
When going through the different stages of weight loss, it’s crucial to understand the difference between fat loss and weight loss. Some people use the two terms interchangeably, but they are different concepts.
While all fat loss translates into weight loss, not all weight loss is due to fat loss. As mentioned above, you could also be losing water, which leads to seemingly faster results.
Weight loss involves the loss of a combination of fat, muscle, and water, while fat loss refers specifically to fatty (adipose) tissue. Unlike muscle tissue, which supports movement and strength, and water, which is essential for hydration and bodily functions, excess fat contributes to many health risks, including:
- Cardiovascular disease
- Diabetes
- Hypertension
Weight loss changes the minimum amount of calories you need to survive and makes you feel hungrier, making it harder to keep the weight off. Eating enough protein and exercising regularly helps your body build and maintain muscle mass.
Keep in mind that relying solely on the scale can be misleading, as it doesn’t differentiate between fat, muscle, and water loss. Instead, consider methods such as measuring body composition or taking photographs of your progress, which can provide a better representation of your progress.
Fun fact: On average, MyFitnessPal users track around 5,720 workouts per minute in the app – for free!
What should you do if you hit a weight loss plateau?
At some point in your weight loss journey, your body may adapt to your current caloric intake to conserve energy, leading to a frustrating plateau. In this case, taking small steps toward achieving your weight loss goals can be beneficial.
According to Dr. Nabil Tariq, a weight loss surgeon at Houston Methodist, some examples of this include:
- How to avoid extreme diets: Dr. Tariq explains that extreme diets “slow down your metabolism and reduce lean body mass, making it difficult to keep the weight off long-term.” As you cut calories, be sure to eat plenty of vegetables, lean proteins, and whole grains, and keep processed foods and sugary snacks to a minimum.
- Increase strength training:Building muscle can also help your body burn more calories, leading to weight loss. Try to incorporate different types of exercises for at least 150 minutes per week. “Cardio is an efficient way to expend calories while you’re working out, but building muscle can help you burn calories even when you’re not working out,” says Dr. Tariq.
Dietitian Denise Hernandez has another strategy to recommend:
- Tracking your diet: It’s a good way to determine your current food intake to slowly modify your calorie deficit for weight loss. For example, if after logging in you notice that you’re consuming 2,100 calories on average, you can create a calorie deficit of 250 to 500 calories to start your weight loss journey. Most people make the mistake of drastically reducing their intake, which leaves them with no room to cut back when they hit a plateau. Apps like MyFitnessPal can help you track your diet plan, allowing you to monitor your weight loss journey.
If you’ve tried these strategies but still haven’t seen real progress after several weeks, it may be helpful to consult with a health professional. A registered dietitian can work with you on a more individualized basis to help you reach your goals.
It’s worth noting that “the weight at which the body stabilizes when healthy habits are adopted can be referred to as ‘the ideal weight,'” says Dr. Sean Wharton (and his fellow researchers). It’s possible that what you experience as a weight loss plateau is actually your body reaching its ideal weight.
The final result
Sustainable weight loss can be quite a bumpy road. Remember that there is no one-size-fits-all solution and each person’s weight loss timeline may be different.
While you may see quick results at first, weight loss plateaus are very common. Understanding the different stages of weight loss can help you make the best choice to achieve better results through healthy habits.
