Breaking a Fat Loss Plateau

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It is not at all uncommon for people to hit a plateau while on a fat loss program. For those that may not know, plateau during a fat loss phase is said to occur when in spite of lowering calorie intake and exceeding energy expenditure through exercise, weight does not decrease. During a plateau body weight stays the same or may even increase is some rare cases.


Following are some strategies that may be helpful while dealing with a fat loss plateau:

1. Take a break: If you have been dieting for a very long time chances are that your metabolism may have adapted to a lower calorie intake. What this means is that by further decreasing calories for a very long period of time it may do more harm than good for your overall health and fat loss goals. Taking a break also does not mean that you have the option to now go hunting for food and eat anything you set your mind on. Slowly going back to maintenance calories and staying there for some time may be a good option. A break may last for anywhere from few days to few weeks.

2. Check for any nutritional deficiencies: Sometimes when taking in less calories, nutritional deficiencies may occur which may either slow or completely halt the fat loss process. It is assumed that on a lowered calorie intake the amount of food being consumed would be less hence the nutrients going in the body would also be less. Getting a full medical check up done would be a good way to know about any preexisting nutritional deficiencies. For more information check out Why care for Micro nutrients?

3. Water Intake: Although water as such does not have any calories itself, it helps in reducing fat. Getting in adequate water helps the liver to metabolize body fat efficiently. Consuming too much or too little water can both be counterproductive and dangerous in certain cases. Water intake varies between individuals and cannot be generalized as such.

4. Medications: Certain medications may also hinder your fat loss goals. While not much can be done about medications, it is better to inquire with your doctor if medications are causing any issues.

5. Reevaluate Calorie/Macro Intake: Sometime it may happen that the calories/macros intake is not appropriate as per recommended guidelines. At this point it is better to reevaluate your calorie/macro intake and set a new daily/weekly calorie intake goal. For more information check out Calculating Current Macros

These are just some of the many possible reasons that may cause disruptions or halt the fat loss phase completely. It is better to have preset goals and a predetermined timeline to achieve these goals. If for some reason you are unsuccessful, don't lose hope and get demotivated. It is better to have smaller goals of 6-12 weeks, then maybe take a break for few weeks and start again. You may want to check out Fat Loss: Why is it so slow? and Fat Loss Tips also.

Note: Before starting/changing an exercise and/or dietary/supplement program consult a qualified doctor/health care professional.

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