Weight Loss Plateau

You were doing great losing the weight and then all of a sudden it seems like it just stopped. What happened? This weight loss plateau that you have run into is pretty common and takes a little bit of deliberate action to overcome.

Losing weight is a direct result of you creating a calorie deficit in your body’s operating system. This was either done through diet (change of eating habits basically) or exercise or a combination of both. Somehow you ended up burning more calories than you consumed on a pretty regular basis.

When you reach a plateau in your weight loss efforts, it simply means that somehow your expenditure no longer exceeds your intake.

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Follow me through this example of how things work:

If I were a 270 pound man that led a pretty sedentary life doing office work and commuting back and forth from work to home and didn’t do very much in the way of exercise, my body would need 4500 calories just for me to maintain my roundish figure.

Finally, I make up my mind to change that and start exercising and eating a little less (to the tune of 3800 calories per day) and I start to shed those unwanted pounds. For several months things go great. The weight is coming off and I get down to a much healthier 235 pounds. My doctor tells me that I am doing good and I’m feeling good, but he recommends I lose 35 more pounds to get out of the high risk for heart disease. I continue doing the same things I had been to lose the weight initially, but the pounds are not coming off anymore.

Something I was not aware of was brought to my attention when I asked a trainer in my local gym what was going on. Since I lost a good deal of weight my body’s caloric need went down with my weight. Now there is less of me, so there is less fuel needed to keep me going. The 3800 calories I eat per day are now the amount of calories my body needs to maintain this body size and composition. I have to recalculate my caloric need based on my new weight and go from there if I expect to see continued weight loss!

In this example I would need to bring my caloric intake down to no more than 3400 calories in order to keep the weight loss happening. I can either do that or increase my calorie burn every day by increasing the intensity, duration or frequency of my exercise activities.

If I were exercising 2 days per week for one hour each time originally to start my weight loss, I may have been burning 300-400 calories each time I exercised. If I could manage to squeeze two more exercise days in there to double my calorie burn, that just may be enough to get the scale moving again. Another thing I could consider at this point, if I haven’t been doing so already, is to include weight training into my exercise program. Added activity equals added calorie burn and that means a leaner you in the end.

There is still more to getting over the hump, past that plateau and on to continued weight loss.

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