Are you frustrated with your weight loss plateau? You’re not alone. Weight loss Sometimes it follows a two-stage pattern. The initial rapid stage is facilitated by: burn stored sugar And after the water is released, a plateau follows. This slowdown It’s normal And you can overcome it The right strategy.
Understanding that weight loss is a multi-step process can be very helpful, especially when it comes to managing expectations and building sustainable habits.
Here’s what you need to know about the two general phases of weight loss:
How to Approach the Different Stages of Weight Loss
While it may be tempting to lose weight as quickly as possible, that may not be the best way to maintain a healthy weight in the long term. Instead, consider aiming for gradual weight loss. 1~2 pounds (0.5~1kg) per week.
Research shows that the loss 0.7% of body weight per week is considered a reasonable number to aim for. This ratio promotes fat loss while minimizing muscle loss. Anything higher than that is Muscle loss and Slow metabolism As time goes on, you’ll want to avoid this.
The weight loss journey is rarely linear. Most people lose weight in stages, experiencing periods when weight loss is faster and easier, and periods when weight loss plateaus.
Early weight loss
Your body stores energy Two main methods: Glycogen (sugar) and fat. Simply put, glycogen is stored in the refrigerator. readily available energy And fat is like a freezer that stores energy. Long-term need. Glycogen is tied to waterAs glycogen is depleted, water weight also decreases.
The pinnacle of weight loss
As your body adapts to calorie restriction, Weight loss can plateau. This can be frustrating, but it is a natural part of the process. Weight loss plateaus are a result of metabolic adaptation. survival mechanism—It is the body’s attempt to regain weight in order to survive.
Lose weight slowly Preserving muscle has been shown to be better for long-term health and sustainable weight management. Rapid weight loss is often associated with: Loss of muscle massThis can cause your metabolism to stop.
Fat Loss vs. Weight Loss: Understanding the Differences
As you explore the different stages of weight loss, it’s important to understand the difference between fat loss and weight loss. Some people use the terms interchangeably, but they are separate concepts.
All fat loss leads to weight loss, but not all weight loss is due to fat loss. As mentioned earlier, you also lose waterIt seems to give faster results on the surface.
Weight loss means losing fat, muscle, and water, but fat loss specifically means: Fat (adipose tissue). Differently musculatureWater is essential for supporting exercise and strength, and for hydration. Body functionsExcess fat contributes to: many health risksinclude:
- Cardiovascular disease
- diabetes
- High blood pressure
Weight loss It changes the minimum number of calories you need to survive and makes you feel hungrier, making it harder to maintain weight loss. enough protein Exercising regularly helps your body build and maintain muscle mass.
Keep in mind that relying solely on the scale can be misleading because it doesn’t differentiate between fat, muscle, and water loss. Instead, consider measuring your body composition or taking progress photos to better show your progress.
Fun fact: On average, MyFitnessPal users track about 5,720 exercises per minute. App– It’s free!
What should I do when my weight loss reaches a plateau?
At some point in your weight loss journey, Your body can adapt If you are currently cutting calories to conserve energy, you may end up in a frustrating plateau. In such cases, taking small steps to help you reach your weight loss goals can be helpful.
According to Dr. Nabeel TariqHe, a weight loss surgeon at Houston Methodist University, has heard of several cases where:
- How to avoid shock diets: Dr. Tariq explains that crash diets “slow down your metabolism and reduce muscle mass, making it harder to maintain weight long term.” You have to eat as much as you can while cutting calories. Rich in vegetables, lean meat proteinand Whole grains While doing ~ Minimize processed foods and Sweet snack.
- Strength training: Build muscle It can also help your body burn more calories, which can lead to weight loss. At the very least, try incorporating several types of exercise. 150 minutes per week. “Cardio is an effective way to burn calories while you’re exercising, but building muscle can help you burn calories even when you’re not exercising,” says Dr. Tariq.
Nutritionist Denise Hernandez has another strategy to recommend.
- Track your diet: It’s a great way to figure out your current dietary intake so you can slowly adjust your calorie deficit for weight loss. For example, if you find out after logging that you are consuming an average of 2100 calories, you can create a calorie deficit of 250-500 calories to start your weight loss journey. Most people make the mistake of cutting too fast when they reach a plateau, leaving no room to reduce. Apps like: MyFitnessPal It can help you track your diet plan and control your weight loss progress.
If you have tried these strategies and are not seeing any real progress after a few weeks, it may be helpful to talk to a healthcare professional. A registered dietitian can work with you on a more individualized level to help you reach your goals.
“The weight at which the body stabilizes when engaging in healthy behaviors can be called the ‘optimal weight,’” he noted. Sean Wharton, MD (and his fellow researchers). What you experience as a weight loss plateau may actually be your body reaching its optimal weight.
conclusion
Sustainable weight loss can be quite a journey. Remember, there is no one-size-fits-all solution and everyone’s weight loss schedule will be different.
You may see quick results at first, but weight loss plateaus are very common. Understanding the different stages of weight loss can help you take the best steps to achieve better results through healthy habits.
