By Felice Haake D.O.
Is weight loss a constant and steady road we choose? What the weight loss industry doesn’t tell you is that it’s a journey fraught with hills and valleys. Our body’s tendency to store fat can be likened to a stubborn hoarder. It takes strategy and time to “trick” the body into release fat as energy for us to use. The body would prefer to hand over your muscle when held at gunpoint than to release even an ounce of fat.
Why bother?
First let’s examine basic physiology. Fat is adaptive. In times of famine and low consumable resources, those with the most fat survive. We live in an environment overly abundant with resources, like fast food, chain restaurants and food convenience. The fat resume’ becomes highly qualified for obesity in this work environment. What I can tell you is that losing weight is simple, but it is not easy. To recite simple science, eat less, expend more energy and voila you have lost weight. This is true only to a certain extent. As you lose weight, your body’s Basal metabolic rate—set metabolism—gets lower, making it more difficult to continue losing without adjustments in your diet and exercise. This makes you more likely to “hit” a plateau in your weight loss. Yes I said it, the nasty “P” word—plateau. I am merely setting the record straight; plateaus are a part of weight loss, the sooner you embrace the sooner you can learn how to push passed it.
How to hurdle a weight loss plateau?
First, recognize when you’re there. Weight loss plateaus can be confusing and requires recording weight over months. When you seem to be hovering within a few pounds from week to week, that is a plateau. Next, look for areas of improvement: Are you eating impeccably clean? Are you in need of an exercise makeover? Do you need professional advice? Let’s address each of these one by one.
Eating clean. This is easier said than done. Start by journaling. Journaling makes consumption factual and analyzable. You may need to resume calorie counting to ensure you are not over doing it with hidden fats and sugars, such as those in everyday sauces. Use resources; there are many smart phone apps and websites dedicated to keeping you on track. In addition, address your portions; use myplate.gov to help you choose the right foods and amounts.
Exercise rut. Many people fall into a comfort zone at the gym or in their fitness routine. People are often intimidated by new aerobic classes, equipment or activities that they may not have tried. Here is my general rule: if it seems easy, it is. What may have required more energy expenditure in the beginning, over time, can become easier leading you to expend less. Change it up. Exercise should be slightly uncomfortable, not a walk in the park. If you have a gym membership, use personal trainers for advice and assistance. High intensity interval training is fast becoming a popular method for tapping into fat reserves through exercise. Make sure if you do choose to change it up you do so in a safe and structured way.
Professional advice. You wouldn’t be expected to fill your own cavity, so you can’t be expected to lose weight alone. This can expand in three ways.
- Support systems. The old adage of those who pray together stay together is transferrable to the weight loss environment. Research shows that those who engage in new dietary or fitness habits with a buddy tend to be more successful. It makes sense since accountability is an integral part of weight loss. Having a partner makes you more inclined to follow through on your part of the bargain.
- Seek out support groups. Look for groups that incorporate weekly weigh-ins and nutritional guidance. There are even online communities that serve as avenues for weight loss success.
- Use weight loss advice from a trained professional. I am often surprised by how many people don’t know there are physicians that treat obesity. From surgical intervention to medical, bariatricians are physicians qualified to treat not only obesity, but also a host of other related chronic conditions. In addition, these physicians can help aid in removing medical barricades that could slow down long-term success. To find a physician, use the American Society of Bariatric Physicians website (ASBP.org) and the American Society for Metabolic and Bariatric Surgery (ASMBS.org).
Now that you know plateaus are a part of and not a distant cousin to the weight loss family, they are easier to accept. My hopes are that when you find yourself in one, you’ll embrace it as part of the journey and not a failed effort. It is essential that you face it head on and push past.