Weight loss can be a challenging journey, especially when you hit a plateau where your weight stalls despite all your efforts. This phenomenon is widespread and can be frustrating, especially when you are seeking additional medical support. Weight loss injections, which include the hormone GLP-1 (glucagon-like peptide-1) among others, support weight loss by increasing feelings of fullness and reducing appetite. These medical aids are very effective, but plateaus can occur here as well.
In this article, we will take a look at the weight loss plateau, why it occurs, and how to overcome it.
What is a weight loss plateau?
You have already lost weight successfully, reliably dropping 1-2 kilos per week, but now things have simply come to a halt? Your weight is proving stubborn and it seems much harder to shed kilos? This is called a weight loss plateau. This phase of weight stagnation is frustrating, but it is normal and a common phenomenon when losing weight. You are now wondering how you can overcome the weight loss plateau? Do not get discouraged. We have tips on what you can do when your weight on the scale is stagnating.
First, we will explain the causes. In the next step, we will explain how you can overcome the stagnation and achieve weight loss success again.
Why does a weight loss plateau occur?
In theory, it is simple: we consume energy through food that our body needs. If we eat less than we need, we are in a deficit and lose weight. If we eat more than we need, our body stores the excess energy in the form of depot fat. In practice, however, things look different, as your weight loss success is not a linear process. In the initial phase of weight loss, increased physical activity and reduced caloric intake often lead to rapid weight loss, and your body changes.
Reason No. 1: Metabolic adaptations
When you lose weight, your body's basal metabolic rate decreases because less energy is needed to maintain a lighter body. Put simply: When you lose weight, you have less body mass that requires energy, and so your body burns fewer calories. The body therefore adapts to the new caloric intake, and a weight loss stagnation occurs for the first time. Along with weight loss, muscle mass can also be lost, which is important for the basal metabolic rate. Less muscle mass means a lower calorie burn at rest. Your body is also in power-saving mode. When you lose weight, your metabolism adapts. This means that your body uses less energy to maintain basic functions. This is known as adaptive thermogenesis. The more weight you lose, the stronger this adaptation can be. The body interprets the weight loss as a threat and tries to conserve energy to ensure survival. Not only is your resting energy expenditure lower, but you also require less energy when moving. This non-exercise activity thermogenesis (NEAT), which includes all the calories you burn through everyday activities such as walking, talking, or even fidgeting, decreases when you lose weight because you have less weight to carry or move. Short-term weight fluctuations can be caused by water retention or loss, which can create the impression of a plateau. This is due to the storage of glucose in the form of glycogen in our body cells. Glycogen stores are the supplies of glycogen, a stored form of glucose that our body uses to provide energy. Glycogen is primarily stored in the liver and muscles. The liver stores glycogen to regulate blood sugar levels, while muscle glycogen is mainly used for the muscles' own needs during physical activity. When we eat carbohydrate-rich foods, the glucose is converted into glycogen and stored with a hydration shell consisting of water. Interestingly, every gram of glycogen binds about three to four grams of water, which means that an increase in glycogen stores also means more water and thus an increase in the number on the scale. This water binding explains why the scale often shows a little more weight after a carbohydrate-rich meal in the evening. In the event of an energy deficit, glycogen is quickly broken down to release glucose and meet energy needs. Even when we eat fewer carbohydrates, our stores are less full. For this reason, low-carb diets or a permanent switch to a low-carb diet are very popular, as they release water because the lack of carbohydrates leads to the breakdown of glycogen and thus to water loss. Have you ever noticed that if you don't eat anything for a day, you have to go to the toilet constantly? That is due to the emptying of your carbohydrate stores and the release of water.
How can I support my altered metabolism during weight loss?
If you hit a stubborn weight loss plateau, adaptive thermogenesis might be playing a role. This mechanism of the body adapts to changing nutritional conditions by regulating energy consumption. To overcome this plateau, it is important to adjust your strategies: nutrition and exercise play an equal role here.
Here is how you can counteract adaptive thermogenesis:
Adjust caloric intake
- Regular adjustment: Keep a regular eye on your caloric intake and adjust it to your current energy needs. Avoid a caloric deficit that is too high, as this can further slow down your metabolism.
- Calorie cycling: Alternate between phases of higher and lower caloric intake (e.g., eat more on training days, less on rest days) to stimulate the metabolism.
Increased protein intake
- Thermal effect: Protein has a higher thermal effect than carbohydrates or fats, meaning your body needs more energy to digest and metabolize it.
- Satiety: Protein-rich foods (e.g., eggs, cottage cheese, hummus, tuna, nuts) also help you stay full longer and maintain muscle mass, which increases the basal metabolic rate.
Strength training
- Muscle building: Muscles burn more calories than fat tissue, even at rest. Regular strength training can help build muscle mass and thus increase your basal metabolic rate.
- Afterburn effect: Intensive strength training leads to an afterburn effect (EPOC - Excess Post-Exercise Oxygen Consumption), where your body continues to burn more calories even after the workout.
Besides adaptive thermogenesis, non-exercise activity thermogenesis also plays a role.
How you can increase NEAT (Non-Exercise Activity Thermogenesis):
Integrate movement into your everyday life and establish "active breaks."
- Take the stairs: Skip the elevator and take the stairs whenever possible.
- Walking: Try to walk more. For example, get off the bus or subway one stop earlier and walk the rest of the way.
- Standing activities: Use a standing desk or stand up regularly if you sit for long periods. You can take phone calls while standing or walking. Establish, for example, "walking meetings" where you combine calls with a walk.
- Micro-workouts: Take short movement breaks throughout the day. A few squats, lunges, or jumping jacks every few hours can increase your NEAT.
- Stretching exercises: Stretch regularly to promote circulation and keep your muscles active.
- Walking: Plan regular walks, alone or with friends, to integrate movement into your daily routine.
- Pedometer, fitness tracker, or reminder apps: Use apps and technical aids, e.g., to count your daily steps, set activity goals, or remind yourself to move regularly. For many people, it is very helpful and motivating to document changes and progress.
By implementing these strategies, you can both counteract adaptive thermogenesis and increase your NEAT, which can help you overcome a weight loss plateau and sustainably promote your weight loss.
Reason No. 2: Hormonal changes
The stomach and brain communicate with each other via hormones. Weight loss also influences your hormonal balance, especially those that regulate hunger and satiety. Two key hormones here are leptin and ghrelin.
The hormone leptin
Leptin is a hormone that plays an essential role in metabolism and the regulation of body weight. It is produced by fat cells and sends signals to the brain to regulate appetite and control energy expenditure. Leptin plays a significant role in weight loss because the body produces less fat tissue during weight loss, leading to lower leptin secretion. This can lead to a slowed metabolism and an increase in hunger, which can make it more difficult to achieve weight loss goals. A particularly challenging point during weight loss is the leptin plateau. This occurs when the body no longer responds as effectively to satiety signals due to a lower leptin level or decreased leptin sensitivity. As a result, weight may stagnate even if one continues to maintain a healthy diet and regular exercise. Overcoming leptin and weight plateaus and promoting weight loss, in addition to a protein- and fiber-rich balanced diet, involves looking at fat intake, as healthy, unsaturated fats can help improve leptin sensitivity and overcome potential obstacles to further weight loss. With a very high body fat percentage, the brain's perception of leptin levels is disrupted. This leads to leptin resistance. Normally, a high leptin level should signal to the brain that sufficient fat reserves are available and reduce hunger. However, with leptin resistance, this mechanism does not work properly. Despite high leptin levels, the brain believes that the body is starving, which increases appetite and slows down the metabolism. Leptin resistance often occurs in people with a high body fat percentage and is exacerbated by chronic inflammation and high insulin levels. This leads to disturbed energy homeostasis and makes it difficult to lose weight and keep it off.
The hormone ghrelin
While leptin levels drop during weight loss, ghrelin levels rise, which increases hunger. Ghrelin, also known as the "hunger hormone," is mainly produced in the stomach and released into the bloodstream when the stomach is empty. It signals to the brain that it is time to eat by stimulating the hypothalamus, the center of the brain that regulates appetite. While low levels promote feelings of fullness, a high ghrelin level increases hunger. This can make it difficult to maintain a caloric deficit, and thus ghrelin levels can contribute to a weight loss plateau.
Weight loss plateau? 6 tips and strategies
To break through a weight loss plateau, it is often necessary to rethink dietary habits, change your training program, and possibly seek professional help to achieve further lifestyle adjustments for overweight and obesity. These measures can help you:
1. Dietary change
Despite a change in diet and your eating habits, you may still be consuming too many calories. Analyze your eating behavior with a diary or a tracking app for at least two weeks to gain an overview of what you are actually eating. To lose weight, a caloric deficit is necessary, meaning you must burn more energy than you consume. It is helpful to know your basal metabolic rate, i.e., the amount of energy your body needs daily to easily perform and maintain all vital functions such as breathing, heartbeat, digestion, cell production, and body temperature regulation. For women, this basal metabolic rate is in the range of 1200 calories per day; for men, about 1500 calories, to avoid nutrient deficiencies. Also, try varying your calorie intake. A moderate increase or reduction in calorie intake can stimulate the metabolism.
2. Intensification of training:
During strength training, which is particularly helpful for maintaining or building muscle mass, additional calories are burned, and your metabolism is boosted in the long term. As a rule of thumb: One kilo more muscle burns about 100 kcal more per day. So, you not only burn calories during training, but your basal metabolic rate at rest increases. But every additional activity in everyday life also brings you closer to your weight loss goal.
3. Intermittent fasting:
Intermittent fasting can help jumpstart your metabolism and promote fat burning and fat loss. Through the planned fasting periods, insulin levels are lowered, which makes the mobilization of fat reserves easier and thus supports fat loss.
4. Stress management:
Be aware that stress leads to the release of the hormone cortisol, which plays a decisive role in regulating the metabolism. An elevated cortisol level can lead to increased fat storage, especially in the abdominal area, because the body stores more energy in the form of fat in stressful situations. Practices such as meditation, yoga, or breathing exercises can help reduce stress. And don't put too much pressure on yourself!
5. Sleep quality:
Slim while you sleep? Weight loss doesn't work quite that simply. However, research results suggest that lack of sleep can lead to increased cravings because it disrupts appetite-regulating hormones. Lack of sleep can additionally increase stress and thus cortisol levels. A sleep duration of seven to nine hours per night can help you maintain a healthy diet. Sufficient and high-quality sleep is therefore crucial for successful weight loss and can help overcome a weight loss plateau. In addition, good sleep supports regeneration and the maintenance of muscle mass.
6. Regular review and adjustment:
Keep an eye on your progress and be prepared to adjust your diet and training routine based on your results. If necessary, you should consider professional support from certified nutritionists.
Weight loss standstill despite weight loss injections!
Are you using GLP-1 medication for effective weight loss? Discuss with your doctor whether an adjustment of the dosage of the weight loss injection makes sense. Customers of SoLean can request personal advice from a specialist at any time, free of charge.
How long does a weight loss plateau last?
The duration of a weight plateau is individual and lasts as long as you maintain the same weight. Try different measures to break through the weight standstill. Then, after a few weeks, you should start losing weight again. If your plateau lasts longer than a few months or if you are concerned that it could indicate an underlying health problem, it is advisable to consult your doctor or a nutritionist. They can help you develop an individual strategy and ensure that there are no health concerns that could be hindering your weight loss.
Conclusion on weight loss plateaus
Weight loss is a complex process in which numerous factors play a role. A plateau is a normal part of the weight loss process. Continued effort and adjustments will ultimately lead to progress. Do not give up and stay patient. If you have given up old habits over a longer period of time, are not losing weight despite a conscious, calorie-reduced diet and physical activity, or notice a standstill, professional support can be helpful. SoLean can help you with this with their all-inclusive weight loss program. You will not only receive medical advice, but can also work with an experienced doctor to find out whether weight loss injections might be a suitable method for you.
Frequently asked questions
How long does it take for the weight loss injection to work?
Most users notice a reduction in hunger within the first few weeks. Significant weight loss often occurs after 2-3 months.
Are there any side effects?
Yes, as with all medications, side effects can occur. The most common include nausea, diarrhea, and constipation. These largely subside after a few weeks. Detailed information can be found in the package insert for each medication and in the medical information leaflets from SoLean that you receive with your order.
What happens if I reach a plateau?
If you reach a plateau, remember that it is completely normal and can have various causes. It is important not to give up. Discuss possible adjustments with your doctor and stay motivated. Small changes can make a big difference.
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