How to Break Through a Weight Loss Plateau
Have you ever wondered why some people seem to effortlessly maintain a healthy weight while others struggle despite their best efforts? I often hear people say, “I just look at food and gain 3 pounds.” While you cannot actually gain weight by looking at food, I can understand what they mean. The answer to why some people appear to easily stay normal weight while others feel stuck at a heavier weight lies in the inner workings of our bodies metabolism and weight control centers. The body uses complex regulation of hormones and metabolic signals to maintain homeostasis and keep a set body weight.
In this blog post, we'll explore what is metabolism, how our bodies regulate weight, and provide actionable tips to break through plateaus and boost metabolism.
The Science of Metabolism
What is Metabolism?
Metabolism is the sum of all chemical reactions in the body that convert food into energy. It is broadly divided into two categories: catabolism (breaking down molecules to obtain energy) and anabolism (using energy to build cellular components). These processes are critical for maintaining life, from fueling physical activities to supporting cellular repair and growth.
Basal Metabolic Rate (BMR)
Your Basal Metabolic Rate (BMR) represents the number of calories your body needs to maintain basic physiological functions while at rest, such as breathing, circulation, and cell production. BMR accounts for about 60-75% of your total daily energy expenditure (TDEE). Factors that influence BMR include:
Age: Metabolism typically slows down with age.
Sex: Men generally have a higher BMR than women due to greater muscle mass.
Muscle Mass: More muscle mass increases BMR.
Genetics: Some people naturally have a faster metabolism.
Beyond BMR: Total Energy Expenditure (TEE)
While BMR is a significant component of metabolism, it’s not the whole story. Total Energy Expenditure (TEE) encompasses:
Thermic Effect of Food (TEF): This is the energy required to digest, absorb, and process nutrients from the food you eat. TEF typically accounts for about 10% of TDEE. For instance, eating a high-protein diet can increase TEF due to the higher energy cost of protein digestion compared to fats and carbohydrates .
Non-Exercise Activity Thermogenesis (NEAT): This includes all the energy expended for everything we do that is not sleeping, eating, or sports-like exercise. NEAT can vary significantly among individuals and can account for up to 15% or more of TDEE. Examples include walking to work, gardening, and even fidgeting .
Physical Activity: The energy expended during intentional exercise or other physical activities. This can range from 15% to 30% of TDEE, depending on the frequency, intensity, and duration of the activities performed .
Metabolic Adaptations and Homeostasis
The body has an incredible ability to maintain homeostasis and adapt to changes in diet and physical activity. This involves various hormonal and physiological changes aimed at balancing energy intake and expenditure.
Adaptive Thermogenesis: When calorie intake is significantly reduced, the body responds by decreasing BMR to conserve energy. This is one reason why weight loss can plateau during dieting .
Hormonal Regulation: Hormones such as leptin, ghrelin, and insulin play crucial roles in hunger, satiety, and energy storage. Leptin decreases appetite and increases energy expenditure, while ghrelin has the opposite effect, increasing hunger and promoting fat storage .
Muscle Efficiency: Regular physical activity can enhance the efficiency of your muscles, making them better at utilizing energy and improving overall metabolic rate .
Body Weight Set Point and Weight Plateaus
The body weight set point theory suggests that each person’s body has a specific weight range that it strives to maintain. This set point is regulated by complex interactions between your brain, hormones, and metabolic processes. When you lose weight, your body may respond by decreasing your metabolic rate and increasing hunger signals to regain the lost weight. For example, your body might increase levels of ghrelin, the hormone that stimulates appetite, making you feel hungrier. Additionally, there can be a reduction in Non-Exercise Activity Thermogenesis (NEAT), causing you to unconsciously move less throughout the day.
These metabolic adaptations are your body's way of maintaining homeostasis and conserving energy, which can lead to weight plateaus despite your best efforts in diet and exercise. Understanding these mechanisms can help you set realistic weight loss goals and develop strategies to overcome plateaus. Consistently incorporating healthy habits can help gradually shift your set point to a lower weight range over time.
Strategies to Boost Metabolism and Break Through Weight Loss Plateaus
Build Muscle Mass
Summary: Strength training increases muscle mass, which in turn boosts BMR because muscle tissue burns more calories than fat tissue even at rest.
Strategy: Aim for at least two to three strength training sessions per week. Focus on compound exercises such as squats, deadlifts, and bench presses. Incorporate both free weights and resistance bands for variety. Track your progress and gradually increase the weight or resistance to continue building muscle.
Enhance NEAT
Summary: Incorporate more movement into your day through NEAT. Simple activities like walking, standing, and fidgeting can significantly impact total calorie expenditure.
Strategy: Set a goal to take 10,000 steps daily. Use a standing desk or take short walking breaks every hour if you have a sedentary job. Engage in activities like gardening, cleaning, or playing with your kids. Small changes such as taking the stairs instead of the elevator can add up.
Eat Protein-Rich Foods
Summary: Protein has a high thermic effect, meaning your body uses more energy to digest protein than it does for fats or carbohydrates. This can help boost metabolism temporarily. Protein also supports muscle growth and maintenance.
Strategy: Include a source of protein in every meal, aiming for 20-50 grams per serving. Good sources include lean meats, fish, eggs, dairy products, legumes, and nuts. Consider having a high-protein snack like Greek yogurt or a protein shake between meals.
Stay Hydrated
Summary: Water is essential for all metabolic processes. Even mild dehydration can slow down metabolism.
Strategy: Aim to drink at least eight 8-ounce glasses of water per day, or more if you're active. Start your day with a glass of water and carry a reusable water bottle with you to ensure you stay hydrated.
Get Enough Sleep
Summary: Poor sleep can disrupt hormones that regulate hunger and appetite, potentially leading to weight gain and a slower metabolism.
Strategy: Strive for 7-9 hours of quality sleep each night. Create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet. Establish a regular sleep routine by going to bed and waking up at the same time every day. Avoid caffeine and electronic devices before bedtime to improve sleep quality.
Manage Stress
Summary: Chronic stress can lead to hormonal imbalances that negatively impact metabolism. Practices like meditation, yoga, or deep-breathing exercises can help manage stress levels.
Strategy: Dedicate 10-20 minutes daily to stress-reducing activities such as meditation, deep breathing, or progressive muscle relaxation. Practice mindfulness or yoga several times a week. Find a hobby or activity that you enjoy and can immerse yourself in to take your mind off daily stressors.
Vary Your Caloric Intake
Summary: Cycling your caloric intake can help prevent metabolic slowdown and keep your metabolism active and make sticking to a calorie plan more sustainable.
Strategy: Alternate between higher and lower calorie days. For example, increase your calorie intake by 200-300 calories for two days, then reduce by the same amount for the next two days. This helps to prevent your body from adapting to a single caloric intake level.
Try New Activities
Summary: Different types of physical activities can stimulate your metabolism while keeping things fresh.
Strategy: Incorporate high-intensity interval training (HIIT) or intervals into your routine. Increase the intensity and duration of your workouts progressively. Try new activities like swimming, cycling, or group fitness classes to keep your routine varied and engaging.
Measuring and Improving Metabolism
Assessing Metabolic Health
Understanding your metabolic health involves more than just stepping on a scale. Weight and BMI are both poor indicators of health and disease. In fact 20% of people with obesity are metabolicalyl health and disease free, while many people with a normal body weight have diabetes, fatty liver, and metabolic syndrome. Some better metrics include:
Body Composition Analysis: Measuring body fat percentage and lean muscle mass gives a clearer picture of metabolic health than weight alone. This is what I prefer to use with my patients.
Resting Metabolic Rate (RMR): RMR tests measure how many calories your body burns at rest and can be used to tailor a personalized nutrition and exercise plan.
Blood Tests: Tests for glucose levels, insulin sensitivity, liver, lipid profile, and thyroid function can provide insights into metabolic function and the risk of metabolic diseases.
Considering Medical Interventions for Weight Loss
If you find that lifestyle changes alone—such as adjusting your diet, increasing physical activity, and managing stress—haven't led to the desired weight loss results after 3-6 months, it might be time to consider medical interventions. Consulting with an obesity specialist, like myself, can provide you with additional tools and insights to break through a weight loss plateau.
Weight Loss Medications: For some individuals, prescription medications can be a valuable component of a comprehensive weight management plan. These medications can help by reducing appetite, increasing feelings of fullness, or decreasing fat absorption. They are typically recommended when lifestyle modifications are not working. I like to use the along side lifestyle change and find them to be best when used together. Of course, it's important that any weight loss medication be used under close medical supervision with your doctor to ensure safety and effectiveness.
Comprehensive Evaluation: When you consult with an obesity doctor, we conduct a thorough assessment to identify any underlying issues that might be hindering your weight loss. This includes evaluating hormonal imbalances, metabolic disorders, and other medical conditions that can impact your ability to lose weight.
Tailored Approach: A personalized treatment plan might include a combination of lifestyle interventions, behavioral therapy, and pharmacotherapy. Treatment plans are tailored to meet your specific needs and to address any barriers to weight loss. At Deeds Health, our plans include nonrestrictive nutrition, sustainable changes in movement, optimizing sleep, and stress reduction.
Conclusion: Take Control of Your Metabolic Health
Understanding and optimizing your metabolism is key to achieving and maintaining a healthy weight. By focusing on factors like muscle mass, physical activity, diet, hydration, sleep, and stress management, you can positively influence your metabolic rate and overall health.
And remember that life is meant to be enjoyed. Food can be a big part of socializing with family and friends. Movement can be hard due to injury, illness, or time. It may be hard to prioritize your sleep. Life happens. So, it’s worth taking a minute to consider how you’re measuring progress when it comes to weight. The number on the scale is only one indication of your overall health. Celebrating non-scale victories such as increased energy levels, improved mood, better sleep quality, and enhanced physical performance can keep you motivated and committed to your health goals.
At Deeds Health, we are committed to helping you understand and improve your metabolic health through personalized care and expert guidance. Schedule a discovery call today to learn more about how you can become a member and take control of your health journey.
