what happens during weight loss plateau?

oremus1
oremus1 Posts: 100 Member
in Health and Weight Loss
you are in a good deficit, working out daily.

what is happening in your body during a plateau?

energy needs to come from somewhere. so if you are burning energy, why not losing weight? what is the source of your energy?

biological / scientific answers only. not starvation myth rubbish.

Replies

  • independant2406
    independant2406 Posts: 447 Member
    What causes a weight-loss plateau?

    From the Mayo Clinic:
    http://www.mayoclinic.org/healthy-living/weight-loss/in-depth/weight-loss-plateau/art-20044615

    The progression from initial weight loss to a weight-loss plateau follows a typical pattern. During the first few weeks of losing weight, a rapid drop is normal. In part this is because when calories from food are reduced, the body gets needed energy by releasing its stores of glycogen, a type of carbohydrate found in the muscles and liver. Glycogen holds on to water, so when glycogen is burned for energy, it also releases water, resulting in substantial weight loss that's mostly water.

    A plateau occurs because your metabolism — the process of burning calories for energy — slows as you lose muscle. You burn fewer calories than you did at your heavier weight even doing the same activities. Your weight-loss efforts result in a new equilibrium with your now slower metabolism.

    At this new equilibrium, calories eaten equals calories expended. This means that to lose more weight, you need to increase activity or decrease the calories you eat. Using the same approach that worked initially may maintain your weight loss, but it won't lead to more weight loss.


    _________

    I also found this one helpful
    Susan B. Roberts, PhD is professor of Nutrition and professor of Psychiatry at Tufts University, Boston, MA
    http://www.psychologytoday.com/blog/the-instinct-diet/200903/plateaus-why-they-happen-and-how-get-through-them
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    long story short a true plateau means you are not eating in a deficit but at maitenance....and "true plateau" is defined as not losing weight for at least 6 weeks otherwise...

    weight loss is not linear.
  • Francl27
    Francl27 Posts: 26,371 Member
    A real plateau means you're not burning any fat, you're just burning pretty much the same amount of calories that your food brings in, so you're not losing any weight.

    For stalls though, it means your fat cells are filling up with water instead, so your weight doesn't move, even though you're losing fat... then eventually you drop 1-2 pounds in a couple days when you drop all that water weight (it's the 'woosh' effect).
  • lkw0311
    lkw0311 Posts: 39 Member
    I am frutstrated by plateau. I'm under my calorie goal, working out, and the scale won't budge.
    Any suggestions to not get frustrated??
  • caracrawford1
    caracrawford1 Posts: 657 Member
    I am frutstrated by plateau. I'm under my calorie goal, working out, and the scale won't budge.
    Any suggestions to not get frustrated??
    If you are truly at a plateau then you need to change something. Ie: increase your workout time, change your workout to include something different, look at your diet and see if there's someplace you can trim 100-150 cals to get things moving again.
  • tracymayo1
    tracymayo1 Posts: 445 Member
    As the other posted said, if you are really still at a deficit you will lose.
    Have you re-checked your caloric goal based on your new weight since you have lost?
    Depending on how much weight you have dropped - you may need a NEW calorie goal.
    The goal you had at starting weight - wont be the same as you progress with your weight loss...
  • LeonCX
    LeonCX Posts: 862 Member
    The slowing down of the body's metabolism as one gets lighter is relatively small. This slowing down is not to be confused with the dreaded "starvation mode" which has pretty much been proven to not even exist.

    For many of us, weight loss is good during the "honeymoon" period of the first few weeks. Then weight loss slows down. I think it is more of a water balance thing than the metabolism.
  • SideSteel
    SideSteel Posts: 11,068 Member
    IMO there are a number of considerations:

    - How long is the plateau (some people think 5 days is a plateau)
    - Are you monitoring a rolling average in weight vs day to day weigh ins when looking at what bodyweight is doing?
    - Changes in fluid and other non fat related things (food and waste differences) can mask fat loss temporarily.
    - Are you adjusting intake downwards as weight is lost to accommodate for energy needs reducing (because you weigh less and to a lesser extent, adaptive thermogenesis)
    - Long term dietary compliance tends to go in the tank for many people (you are eating more than you think). Most people refuse to accept that this applies to them.
    - Inaccurate reporting of food intake causes many people to eat more than they think. Most people refuse to accept that this applies to them.

    Not proof by any means, just food for thought:

    http://ajcn.nutrition.org/content/early/2014/07/30/ajcn.113.079822
    http://www.ncbi.nlm.nih.gov/pubmed/12396160
    http://www.nejm.org/doi/full/10.1056/NEJM199212313272701
    http://www.ncbi.nlm.nih.gov/pubmed/1454084
  • Springfield1970
    Springfield1970 Posts: 1,945 Member
    A real plateau means you're not burning any fat, you're just burning pretty much the same amount of calories that your food brings in, so you're not losing any weight.

    For stalls though, it means your fat cells are filling up with water instead, so your weight doesn't move, even though you're losing fat... then eventually you drop 1-2 pounds in a couple days when you drop all that water weight (it's the 'woosh' effect).

    And as much as I believe in the woosh effect and have actually experienced it, it's still a theory of Lyle Macdonalds old professor.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    IMO there are a number of considerations:

    - How long is the plateau (some people think 5 days is a plateau)
    - Are you monitoring a rolling average in weight vs day to day weigh ins when looking at what bodyweight is doing?
    - Changes in fluid and other non fat related things (food and waste differences) can mask fat loss temporarily.
    - Are you adjusting intake downwards as weight is lost to accommodate for energy needs reducing (because you weigh less and to a lesser extent, adaptive thermogenesis)
    - Long term dietary compliance tends to go in the tank for many people (you are eating more than you think). Most people refuse to accept that this applies to them.
    - Inaccurate reporting of food intake causes many people to eat more than they think. Most people refuse to accept that this applies to them.

    Not proof by any means, just food for thought:

    http://ajcn.nutrition.org/content/early/2014/07/30/ajcn.113.079822
    http://www.ncbi.nlm.nih.gov/pubmed/12396160
    http://www.nejm.org/doi/full/10.1056/NEJM199212313272701
    http://www.ncbi.nlm.nih.gov/pubmed/1454084

    *nods*

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