Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Tyler DiGiovanni, BSBM
FACT CHECKED
Losing weight is the number 1 goal in health and fitness. While the beginning of a fat loss program can go smoothly, the weight can sometimes stop coming off as time passes – it even completely stalls in certain situations! These are called weight loss plateaus and can be terribly frustrating.
However, there are a couple of things you need to know. They're relatively "normal," and most people experience them. And two, there are ways to restart your weight loss. This article will tell you how to break through a weight loss plateau if you see one.
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What Is a Weight Loss Plateau?
In a perfect world, we could just hop on a diet and lose consistent weight forever. However, this simply doesn't happen. Your weight will fluctuate up and down throughout the entire program.
However, sometimes, a weight loss plateau occurs when weight loss slows down or completely stalls despite consistent efforts with diet and exercise. Over time, the body adapts to the new routine, and progress slows down or even stops, leaving individuals feeling frustrated and confused.
To make matters worse, once a plateau hits, it can seem difficult to lose weight again. Unfortunately, this can be so frustrating that many people give up on their program.
However, DO NOT stop. The basic principles of weight loss still apply; it's just that your body has changed physiologically, and you need to figure out what it is and make the proper adaptations.
How Many Weeks Is Considered A Weight Loss Plateau?
Before discussing how to break a weight loss plateau, we must address some other issues. For example, how many weeks must pass at the same weight before it's considered a plateau?
Way too often will we hear from trainees get concerned because they've stayed the same weight for a few days and they "don't know what's going on!".
Now, we understand the reaction because it can be a buzzkill. You've been losing weight daily; nothing changes, and then it stops!
However, a few days of no change in weight loss is not a plateau. In fact, you'll almost surely experience a few days of weight gain throughout the whole process.
So when should you get concerned? Well, there's no set time frame, but we would wait at least 2 weeks before we even start to worry. Pay closer attention for another week or so, and then you can decide.
What Causes Weight Loss Plateaus?
If you're not eating a lot of calories and are still exercising, what could cause weight loss plateaus?
That answer can vary depending on your situation and whether you've actually hit a plateau in the first place. There are three possibilities for what's going on, only one of which is a true plateau.
- Lack of adherence
- Poor tracking of calories or need to adjust
- Dynamic homeostasis
1. Lack Of Adherence
If you've been a reader of SET FOR SET for any length of time, you know how much we talk about the importance of adherence and reasonable goals. Simply put, a program will not work if you don't follow it.
You probably wouldn't be surprised to hear that the adherence rate to weight loss plans declines as time passes.
A long-term study was designed to follow several groups of participants on a weight loss plan over 6 months.¹ The study examined various mechanisms that may affect a weight loss plateau.
They found that adherence to the plan played the largest factor in creating a weight loss plateau. In other words, they weren't on a plateau; they simply weren't as strict with their plan.
The good thing is that this is an easy fix, at least theoretically – you just need to take some time to regroup, make any needed adjustments to your plan, and keep going.
Or, if you're reading this preemptively, keep this in mind. If you're consistent with your plan, you will lose weight.
2. Poor Tracking Of Calories
Throughout our years of working in the fitness industry, we can't tell you the amount of times we have heard someone say they're not losing weight and don't know why.
We then ask, "Can I see your calories or log them?" And they say, "I'm not tracking."
Tracking calories isn't always required. However, it's the best way to know what's going on, especially for new trainees.
People tend to underestimate the amount of calories they eat and overestimate their activity levels.²
Therefore, before you overreact, spend a week and track your calories. Maybe this will get you back on track with eating the right calories. Or, maybe you'll find some hidden calories you've been consuming.
2a. Never Adjust Calories
Another issue concerning calories is never adjusting your calories.
Let's say you start your diet at 225 pounds. After calculations, you determine you need to consume 2,800 calories to lose weight.
After 4 months of training and being consistent with your diet, you drop 20 pounds and now weigh 205. However, you're still eating 2,800 calories!
If you weigh 205 pounds and are still eating the calories for when you were 225 pounds, your weight will slow down!
In four months, a lot can happen that will alter your caloric needs. If you don't make adaptations, your weight loss will slow down.
2b. Body Recomposition
We won't touch on this too much, but it can play a role, especially for newer lifters,
Keep in mind the scale only weighs your body mass. However, this can include;
- Fat mass
- Muscle mass
- Water
- Glycogen
- Waste
When people first start working out, especially if they include weight training, their bodies undergo many adaptations. The one that could have the biggest effect, other than fat loss, is muscle gain.
You've probably seen before-and-after pictures of a guy or girl; in the before picture, they are overweight, while in the after picture, they are muscular with a low body fat percentage. However, they weigh more and have a lower body fat percentage.
So again, it's not a real weight loss plateau. Your body has just changed which is a good thing! Body recomps can be hard to do so you should be happy!
3. Dynamic Homeostasis
And finally, the real weight loss plateau. Dynamic homeostasis.
Understand that your body loves homeostasis and is always working to reach it. This is true for just about every system in the human body, as the body is designed to adapt to its environment.
Generally speaking, two things happen when a person goes on a weight loss plan.
- They decrease calories
- They increase activity
This means your body is being hit in two directions – calories are going down, and activity is going up!
Keep in mind that your body regards fat as a good thing! It's the body's primary fuel source, and it wants to preserve it.
Therefore, these changes trigger various processes that can cause your metabolism to slow down, hold onto fat, and decrease energy expenditure.
With that said, this process has been largely exaggerated in the past. In fact, you may have even heard of this as "metabolic damage." This is simply rhetoric. In reality, your body is working perfectly – this is what your body is designed to do.
We actually know that miscalculation of calories and adherence play a larger role than metabolic adaptations.
What Not To Do If You Hit A Weight Loss Plateau
We'll tell you how to break through a plateau below. However, we first want to address what not to do.
A lot of times, when people hit a plateau, people will tell them things like;
- Lower your calories
- Exercise more
- Train harder
While these may be used, blindly utilizing those tactics can put you in a worse position. Let's say you're eating 2,000 calories, which puts you in a 500-calorie deficit. However, you hit a plateau, lowering the calories to 1600. You then hit a plateau, lowering your calories to 1,300. You will eventually hit a spot where you have no more calories to lower!
The same theory applies to training harder. You can only train so hard until you hit a wall that's impossible to break.
The point is that you need to first discover the problem. For example, you may need to lower your calories because you discovered you've been eating more calories than you thought.
Or, maybe you need to train more because you're honest with yourself and you've been lazy lately.
Therefore, if you hit a plateau, take some time and assess your situation.
How To Break A Weight Loss Plateau
If you are in the middle of a weight loss plateau, you can break through and start losing fat again.
Recalculate Your Calories & Track Your Calories
For most people, this is probably all they need to do. If you've gone a month and nothing changes with your weight, it's time to reset and be honest with yourself. Here's what you need to do;
- Reweigh yourself
- Calculate your calories and note any changes to your activity levels
- If you have stopped, go back to tracking everything
You could possibly get a more accurate body composition reading, such as DEXA. However, these can cost money, and their validity varies. If you have considered this, we suggest you hold off until you try it yourself first.
Regardless, get a journal and get back to it for a week.
Relax And Try A Refeed
Many people have found that a refeed can help. A refeed is to dieting, what a deload week is to training. You simply get off your diet for a few days and eat at baseline or even a little higher.
It's proposed to adjust any physiological alterations that have occurred due to the consistent weight loss; whether it be hormonal or your metabolism. Heck, it can get you to stop stressing about your diet which raises cortisol!
There's no specific protocol for this, but taking a week off would be a good place to start.
Look At Your Training And Activity Levels
Even if we don't realize it, we can sometimes start becoming lazy with our training. Maybe we're just not training as intensely, or maybe we're cutting sessions short.
These things can definitely add up and result in decreasing calories burned and contribute to a "stall'. Therefore, as you're addressing your diet and calories, take a look at your training. In addition, make any changes if you need. Perhaps you're in better shape now and can handle a higher level of training.
4 Ways To Prevent Weight Loss Plateaus
The best way to break through a plateau is to never have one in the first place. Here are 4 ways to prevent weight loss plateaus.
1. Adhere To Your Plan
As mentioned above, non-adherence to a plan is a primary cause of plateaus. This sounds obvious but a lot of people veer off without even knowing it.
2. Start With A Moderate Calorie Restriction
Adhering to a plan is easier said than done. During your journey, some things will tempt and discourage you. However, you need to keep moving forward and stay on track.
While you can't completely eliminate all the roadblocks that make weight loss challenging, there are some things to make it easier.
One of the most effective strategies is using a moderate caloric deficit.
You've heard us talk about this often, but we have research to support our advice.³ When individuals with a large deficit are compared to individuals with a moderate deficit, the moderate deficit group is significantly more successful. This is especially true in the long term.
Therefore, don't be in a hurry. Maintain a 300-500 caloric deficit, increase your activity, and stay consistent.
3. Reassess Every 4 Weeks
As mentioned above, your body will change over time during weight loss, and you must adjust.
Every 4 weeks, reassess your weight and situation to make any adjustments needed. This could include both your diet and training.
4. Use Intermittent Calorie Restriction
Another tactic you can use is intermittent calorie restriction. This is when you alternate between weeks of calorie restriction and calorie balance.
A study from 2017 followed the weight loss of two groups.⁴
- Group 1: Continuous calorie restriction of 67%
- Group 2: Intermittent calorie restriction. 2 weeks of 67% calories followed by 2 weeks of baseline calories.
The groups followed this diet plan for 16 weeks, with calories readjusted every 4 weeks.
Now, you'd expect the continuous group to lose more weight as they were in a deficit for twice as long. However, the study found otherwise. The intermittent group was found to be superior in several areas, including;
- Greater weight loss (fat loss)
- Less loss of fat-free mass
- Mitigate reduction in resting energy expenditure
- Greater weight loss retention after 6 months
Now, we can't be sure of the best cycle. The study above used a 2-weeks-on, 2-weeks-off plan, so we know that works. However, you could maybe try 3:1 and see if it fits your needs.
Breaking The Weight Loss Plateau
Running into a weight loss plateau is rarely a serious issue. It usually comes down to either becoming complacent with your program or not making the necessary adjustments. This just means you need to refocus and get consistent again.
If that doesn't work, trying a refeed will usually do the trick. These will generally fix the issue, so don't let weight stall get you nervous about "metabolic damage" or more serious issues.
Prepare to lose some pounds with our exclusive 12-week fat loss training program. Choose between a 4 or 5 day training split and torch that stubborn fat, all while retaining, or even gaining muscle...
References
- Thomas, Diana M, et al. “Effect of Dietary Adherence on the Body Weight Plateau: A Mathematical Model Incorporating Intermittent Compliance with Energy Intake Prescription.” The American Journal of Clinical Nutrition, vol. 100, no. 3, 30 July 2014, pp. 787–795, https://doi.org/10.3945/ajcn.113.079822.
- Chandon, Pierre, and Brian Wansink. “Is Obesity Caused by Calorie Underestimation? A Psychophysical Model of Meal Size Estimation.” Journal of Marketing Research, vol. 44, no. 1, Feb. 2007, pp. 84–99, https://doi.org/10.1509/jmkr.44.1.84.
- Del Corral, Pedro, et al. “Effect of Dietary Adherence with or without Exercise on Weight Loss: A Mechanistic Approach to a Global Problem.” The Journal of Clinical Endocrinology & Metabolism, vol. 94, no. 5, 1 May 2009, pp. 1602–1607, academic.oup.com/jcem/article/94/5/1602/2598144, https://doi.org/10.1210/jc.2008-1057.
- Byrne, N M, et al. “Intermittent Energy Restriction Improves Weight Loss Efficiency in Obese Men: The MATADOR Study.” International Journal of Obesity, vol. 42, no. 2, 17 Aug. 2017, pp. 129–138, https://doi.org/10.1038/ijo.2017.206.
Garett Reid
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