What we’ll cover:

• How we define a weight plateau and why they happen
• The science behind weight plateaus

What is a Weight Plateau?

Weight plateaus occur when your weight stabilises despite ongoing efforts to lose weight. This is a natural and expected part of the weight loss process, often following an initial period of rapid weight loss. In the early stages of weight loss, your body sheds weight quickly due to water loss and fat burning. However, as time goes on, your body adapts to the changes in diet and exercise, slowing the rate of progress.

Plateaus often happen because your body puts in place measures to maintain stability and protect itself, including slowing weight loss to preserve energy reserves. Recognising that plateaus are completely normal, and that they don’t mean something needs changing, can help you approach them with a constructive mindset. Instead of seeing them as a setback, view them as a chance to reassess your approach and refine your strategies.

The Science Behind a Weight Plateau

Metabolic adaptation:

As you lose weight, your body adapts, which significantly affects how efficiently you burn calories. This process, known as metabolic adaptation, involves several changes:

• Decreased energy requirements: As your weight decreases, your daily calorie needs also reduce. A smaller body requires fewer calories to perform everyday activities like walking, exercising, and even essential functions like breathing and digestion.
• Slower metabolism: Your metabolism, which is the rate at which your body burns energy, may slow down in response to consuming fewer calories. This is part of your body’s survival mechanism, evolved to protect against starvation during times of food scarcity.
• Increased energy efficiency: When calorie intake is reduced, your body becomes more efficient at conserving energy, making it harder to maintain the same rate of weight loss over time.
  

These adaptations mean that the same diet and exercise routine that initially helped you lose weight may no longer be as effective. The combination of reduced caloric needs and a slower metabolism contributes to weight plateaus, making it essential to adjust your strategies as you progress.

Hormonal changes:‍

Hormones play a critical role in weight regulation, and changes in these hormones during weight loss can significantly impact your progress. Two key hormones, leptin and ghrelin, are particularly influential:

• Leptin (Appetite regulation hormone):some text
  • Produced by fat cells, leptin signals to your brain when you’ve eaten enough.
  • As you lose weight, leptin levels decrease, leading to increased hunger and reduced feelings of fullness.
• Ghrelin (Hunger hormone):some text
  • Known as the "hunger hormone," ghrelin stimulates appetite by signalling to the brain.
  • During weight loss, ghrelin levels rise, making you feel hungrier and increasing cravings.

These hormone changes can make it harder to keep losing weight because your body tries to regain what it’s lost, leading to a plateau. By understanding what’s happening, you can find ways to manage it, like eating more filling foods or practising mindful eating, to help you stay on track.

Behavioural factors:

Over time, small changes in your everyday behaviours can contribute to plateaus. You might loosen portion control, snack more frequently, or exercise less intensely. These gradual shifts may not seem significant on their own but can collectively stall progress.

Psychological factors:

Weight loss is as much about mindset as it is about physical changes. Stress, emotional eating, and the mental fatigue of following a strict plan can all contribute to a plateau. The frustration of hitting a plateau may also lead to negative thoughts or behaviours, making it harder to stay motivated. At Roczen, we focus on building a personalised plan during your time with us, one that aligns with your lifestyle and feels sustainable in the long-term.

Summary

Weight loss is as much about mindset as it is about physical changes. Stress, emotional eating, and the mental fatigue of following a strict plan can all contribute to a plateau. The frustration of hitting a plateau may also lead to negative thoughts or behaviours, making it harder to stay motivated. At Roczen, we emphasise creating a personalised and sustainable approach to ensure that your plan feels manageable and aligns with your lifestyle.