Plateaus

When a person "plateaus” in their weight loss efforts it can be extremely frustrating and discouraging. What people have to remember, however, is that this phenomenon can occur anywhere in life; sometimes our mind and body just don't seem to go in the direction we want. There are many reasons that weight loss doesn't continue despite what we feel are our best efforts. The following possibilities are all quite common and should be taken into consideration if you are one of the many people who are experiencing (or has experienced) the dreaded "plateau.”

1. Metabolism. As you lose weight, indeed your body metabolism will slow down somewhat, due to a variety of factors. In order to get around this, one must change or increase exercise. This could be done by increasing intensity, adding in weight lifting or just doing totally different activities than what you have been used to.

2. Emotional. Often we are victims of our own success. We have lost sight of a goal, and we aren't quite as disciplined with our eating or exercise as before. Here, you must write and rewrite your next goal, and what you must do to achieve it.

3. Dietary. Sometimes we must alter what we are eating, or how we are eating. Possibly you are lacking in essential fats (mono or polyunsaturated fats, or omega-3's). Sometimes it's worth increasing calories for a short time, usually in the ‘good' fat category or by decreasing bread/cereal/starch intake while increasing protein.

4. Hidden Stresses. Changes in jobs, illness, moving, job stress, sleep deprivation, etc. can all hinder weight loss. Most likely we are not doing everything we were doing everything we were doing before, or possibly high stress may be altering your cortisol levels and inhibiting weight loss.

5. Portions and Frequency of eating. Go back to the basics. Are you still eating protein at every meal? Has your alcohol consumption increased? Are you going out to more functions on the weekends? Has your water intake decreased? Think about what might have changed since experiencing the plateau.

6. Exercise and Activity. Often our activity level or exercise habits have changed. Although we may still be walking or going to the gym, other things in our lives have affected total daily activity.

Whatever the reason, don't allow yourself to get frustrated. Look for solutions. What is also very possible is that you are changing shape and body composition, but the numbers on the scale aren't moving; this is especially common with people who exercise a lot. In this case, it's more important to pay attention to clothing & body measurements rather than the scale. Eventually, the scale will always follow.

Somehow, you will find a solution. Change something. Reset your goals, but don't get discouraged!

Dr. Doug