The summer is now fast approaching and many Brits are on a health kick to feel and look their best this summer.
Whether you are using weight loss jabs to help you on your journey or trying other methods such as fasting or calorie counting to get leaner, you may find at some point that your weight loss starts to slow.
Known as a plateau, it refers to a period of time when your body seems to stop playing ball - the scales may stall and many will feel like they are trying everything while getting nowhere.
The good news is many in the science world believe this is not a long term issue, but a temporary adjustment perio.
But what is the science behind a weight loss plateau? And how can you kick-start your get fit and healthy routine again?
What is a weight loss plateau?
A weight loss plateau, also known as a weight loss stall, occurs when you're on your weight loss journey and your weight just stops decreasing - even when you are doing everything right.
It is the adjustment phase, and when the body starts to adapt to dietary and physical activity changes.
Researchers in a 2024 paper on what happens during a plateau found that it is a normal response from the body.
It stated: "Biological adaptations, a decreased resting metabolic rate, and hormonal changes impede continued weight loss. Physiologically, these can reduce energy levels and endurance, cause decreased fat oxidation, and increase the sensation of hunger. Psychologically, the abrupt halt in progress can lead to discouragement."
Weight can at first come off pretty fast - especially if you have more to lose - as your body will respond to moving more and consuming less. You will find yourself in a calorie deficit, and when you see the number declining, this is motivating to keep going.
But as you lose weight, your body relies on fewer calories - and this is when a plateau sets in. Shifting the pounds becomes harder which can be demoralising, and can lead to weight being piled back on again as people give up, thinking it is no longer working.
However, it is simply the body, sensing reduced calorie intake, adapting by slowing your metabolism to conserve energy.
How to stop a weight loss plateau?
Firstly, don’t give up - it is a natural response by the body and instead should be seen as a challenge to overcome and a chance to reset.
Taking a look at your journey and what you’re doing to try and shake things up could help kickstart the weight loss again.
Some top tips include:
Upping your movement
Your metabolic rate slows as you lose weight, but moving more has been proven to counteract this.
Scientists found during this research that when it comes to losing weight, fat and belly fat, aerobic training is more effective than resistance training.
Doing extra workouts, or boosting the ones you are already doing should give your metabolism a bit of a boost.
Start tracking what you are consuming
Sometimes we can underestimate just the amount we are eating.
Research suggests that when we track our intake we can see exactly what we are taking in, and make adjustments if necessary.
And it isn’t just calories, we should also be looking at the levels of macronutrients — protein, fat, and carbs — to see just where we may be lacking or overeating.
Up your protein
Following on from tracking, increasing your protein intake may help.
Protein is known to boost your metabolic rate more than fat or carbs because of the thermic effect of food (TEF) - an increase in metabolism that occurs due to the digestion of food. Protein digestion boosts calorie burning by 20–30 per cent according to a study, which is more than twice as much as fat or carbs.
Deal with stress
Every day life can be hard.
And when things become too much in life, this can show in our bodies, and in turn, on the scales.
As well as promoting the want to scoff comfort food, stress can also increase your body’s production of cortisol.
Cortisol is known as the “stress hormone.” While this hormone is vital in helping the body and mind to deal with stress, it has been said it can also increase belly fat storage.
Taking time out to deal with issues and allow your mind to rest is just as important as the physical side of weight loss.
