Anyone who has tried to lose weight has surely hit a plateau—a period during which the changes on the scale have slowed or stalled. When this happens, what do we do?
Consider the goal. First and foremost, one must consider what his or her goal really is. We often want to “lose weight”. Well, what does one mean by “weight”? Is it simply a number on the scale or does one really mean that they want to “improve the body composition”? Body composition refers to the relative amounts of fat and lean tissue in the body. Body weight includes muscle, bone, and other lean tissues, as well as fat… and water. Changes on the scale most often reflect changes in body water (this is often a reflection in the day-to-day variability of carbohydrate and/or sodium intake and hydration. If the goal is to lose fat and the image in the mirror is progressing, then one should keep progressing. If the goal is to lose weight and it is based solely on some arbitrary number that is stuck in the head (e.g., “I want to get back to the weight I was in college”), it might warrant reconsideration. Have your body composition measured. Even a test as simple as a skinfold test can set reasonable guidelines for what your body composition should be. Target a healthy body composition. Seek to “lose body fat”.
Consider how you are tracking progress. If the goal is to improve body composition, then the scale might be a rather poor tracker of progress. As such, the mirror should be used to complement the scale (and to compliment your progress). As stated above, body composition is a far better indicator of progress. Fat loss can be masked by muscle gains. (Likewise, of course, the perception of muscle gains may also be used as an excuse for not losing weight—i.e., the self-deception that “muscle weighs more than fat, so I must be gaining muscle”.) Don’t use BMI (i.e., Body Mass Index). This may be a poor way of tracking progress, unless you are significantly overfat and in the early stages of your transformation. BMI is calculated as the body weight (in kilograms) divided by the height (in meters) squared (units: kg×m-1). An increase in muscle mass—a good weight gain—will “negatively” affect BMI. At healthy body compositions, an increase in BMI may be desired even though one would thus be “overfat” (BMI = 25-29.9 kg×m-1). Something as simple as the Special-KÒ “pinch-an-inch” test can track progress. If the fold of fat at the midsection is getting smaller, you are making progress.
Consider your exercise program. The fact that you are seeing little progress on the scale may actually be a good thing. If you have already made some significant improvements in body composition via fat loss, a stalled weight loss may be an indication that your exercise program is effective. If you are lifting weights—in particular, implementing progressive overload in a full-body program in the range of 8-12 repetitions performed for around 15 sets a week—you may be gaining muscle mass. Now, realistically, the rate of muscle gain will never exceed the rate of fat loss, but at times it will be enough to create the illusion of stalled progress. In this case, be patient and the downward trend on the scale will inevitably resume. Again, the mirror will be your guide. If you are not lifting weights (or lifting weights sufficiently to stimulate hypertrophy) consider doing so. In the long run, increased muscle mass—which is more metabolically active than fat—will increase the basal metabolic rate. In other words, more muscle means more calories expended at rest. Cardio is a great way to burn calories, but it can do so at the expense of muscle mass, Initially, this might go unnoticed, but as the body becomes leaner (i.e., less fat), the effect of caloric restriction and exercise expenditure will be less apparent. In addition to weight training, consider shifting steady-state cardio to more high-intensity interval training (HIIT) and/or high-intensity interval resistance training (HIIRT; e.g., “Tabata” or “blast” training). HIIT/HIIRT exercise has been shown to extend the post-exercise energy expenditure for many hours, thus increasing the overall caloric expenditure resulting from the exercise session.
Consider your caloric intake. It is possible that stalled weight loss may be the result of a failed diet. Too extreme a caloric restriction may actually slow the basal metabolic rate. This may especially be true when the initial weight loss was too rapid. Ideally, sustainable weight loss will occur at a rate of no more than 1-2 pounds per week. A diet too low in calories is also likely to be too low in nutrients necessary. We also have to be honest with ourselves about what we are eating. It is easy to deceive ourselves that we are sticking to our diets when in reality our portions are too great and we don’t account for all calories (e.g., small snacks—“nibbles”—here and there, the consumption of caloric beverages, and untracked condiments). Plan meals, weigh food, and be honest.
Consider your caloric expenditure. Don’t over-estimate your energy expenditure. It is easy to think that, because we spend an hour a day at the gym, we are “active”. If we spend the rest of the day sitting at a desk, we are less active than we think we are. Seek to habitually increase your daily physical activity (as well as the exercise activity). According to the “100 kcal rule”, the average person expends approximately 100 kcal per mile whether walking, jogging, or running. So, adding even a small amount of walking daily can have a cumulative effect. If you have been doing the same physical activity/exercise for an extended period—i.e., have not been applying the overload principle—it is possible that you are muting the effect of your activity. Ramp it up. Do more or do it more intensely.
Consider your macros. While the bulk of success in weight loss involves caloric balance (i.e., calories in versus calories out), the balance of protein, fats, and carbohydrates plays an important role, as well. Protein should be the top-priority nutrient because of its anabolic/anti-catabolic benefits. If you are exercising intensely, you may need more protein. An easy rule of thumb is 1 g per pound of body weight. Carbohydrates and fats are a somewhat more contentious argument. The high fat/low carb v. low fat/high carb fight will not likely be won anytime soon. There are reasonable arguments for both sides. So, pick a side if you must, but stick to your plan. Too many carbs or too much fat will slow your progress if it reduces the caloric deficit. If progress is stalled, decrease one or the other slightly. For those of us who are exercising, we will likely want to keep carbohydrates in the range of 0.5-1.0 g per pound of body weight (leaning to the lower side unless we are quite active). Fats should be of the healthy variety (e.g., olive oil, avocado, etc.). Be on the lookout for hidden carbs and fats. Track foods accurately—and measure!! “Eye-balling” macros will invariably lead to over-estimating. Be aware, as well, that “water follows carbohydrates”. (Yes, you may have learned “Water follows salt” in physiology, but it follows carbs, too.) Thus, day-to-day changes in carbohydrate intake will be reflected on the scale.
Be patient. Progress is never a straight line. Don’t expect weight loss to track as such. Have a plan and stick to it. If progress stalls, don’t panic. Trust the plan. Consider the averages. Track your weight on three set days a week and consider the averages of these. If the average is tracking downward, you are making progress. If you are liking the changes that you are seeing in the mirror, you are making progress. Evaluate your plan on a weekly basis. If you are not seeing measurable progress, make small changes. Don’t panic! Eliminate your cheats. Correct wrong behaviors. Fix what is broken. Don’t discard the plan—execute it properly.
Progress will stall. Remember that the human body is programmed to maintain homeostasis. Adaptation requires an appropriate stimulus and time to adapt. Adaptation takes time. Progress takes time. Moreover, true progress isn’t always visible—or even measurable. Be patient!
Be your best today; be better tomorrow.
Carpe momento!