Today I am continuing what I have been discussing the past couple weeks, weight loss plateau. Last week I focused on psychological factors and today I am diving into the physiological factors. So, if you missed the last couple posts, go back and check those out. Otherwise, continue on as I get into the physiological factors behind weight loss plateau.
Next week I will get deeper into the strategies you can use to break the weight loss plateau. So, if you aren’t already, make sure you like, subscribe, and follow, so you can catch every new episode. Alright, for today, I am going to discuss:
- Re-cap on what a weight loss plateau is and what physiological factors are.
- Adaptive thermogenesis.
- Hormonal changes.
- Muscle loss.
- Stress and cortisol.
- Genetic factors.
Embarking on a weight loss journey can be a rollercoaster ride, filled with ups and downs. While initial progress may boost motivation, many of us will inevitably hit a frustrating roadblock known as the weight loss plateau. This can be caused by various psychological or physiological factors. I would argue that at the root for most of us are the psychological factors, which I discussed in depth last week. I say these are at the root, because they will manifest into physical or physiological factors, which is what we are getting into today.
Now how this happens is a whole series of posts in itself. The nutshell version is that our mind/thoughts create emotions or feelings in the body. We experience these and interpret them, assigning them meaning of some form. As we repeat the patterns of thoughts, feeling, belief, it triggers a series of physiological responses in our bodies (think hormones and neurotransmitters, or endocrine system and central nervous system, respectively). The signals from these systems in our body tell our body how to respond or behave, which can include storing extra fat, resisting releasing excess body fat, and many other responses.
I’ve hit plateau many times over my decades-long pursuit of my goal physique. It is one of the most frustrating things I’ve experienced in my weight loss journey. There have been times it led me into a spiral of self-sabotage, resulting in gaining some of my weight back after losing hope and throwing my hands up. For years, my initial reaction was to try to address the more obvious things; like the scale not moving. This meant cutting calories even more and working out longer and harder. It also meant I was just digging my hole deeper without realizing it.
So instead of getting frustrated and going into self-punishment mode like I did, many times. Pause and try to understand what your body is trying to tell you. Look at the possible psychological factors first, as these are likely the real root cause. Then look at the physiological factors. This will help you get a clear picture of what is causing your plateau, which will guide you to the more efficient and effective approach to breaking it. So, let’s take a look at the physiological factors to weight loss plateau.
- Re-cap on what a weight loss plateau is and what physiological factors are.
A weight loss plateau is when you stop losing weight after a period of weight loss, resulting from a concerted effort to lose weight. So, let’s say you have been on some sort of diet and exercise program for some time. You were consistently losing weight each week and/or seeing decreases on your measurements, then it seems to suddenly stop and you remain at the same weight and measurements, despite continuing to adhere to your program. Weight loss plateaus can last for weeks, months, even years.
There are psychological and physiological factors that cause weight loss plateau. Physiological factors are those related to the body’s functions or systems, such as metabolism and other systems and functions of our organs, endocrine system, and central nervous system. - Adaptive thermogenesis.
One biological factor influencing weight loss plateaus is adaptive thermogenesis. When you start losing weight, your body may respond by slowing down its metabolic rate to conserve energy. This adaptive mechanism was crucial for our ancestors during times of food scarcity. However, in the modern world where food is abundant, it can hinder weight loss progress.
To overcome adaptive thermogenesis, consider periodically changing your exercise routine and adjusting your caloric intake. This can help prevent your body from adapting to a specific routine. I will get into this more next week. - Hormonal changes.
Hormones play a significant role in regulating metabolism and weight. Leptin, often referred to as the “satiety hormone,” decreases appetite, while ghrelin, the “hunger hormone,” stimulates appetite. During weight loss, levels of leptin drop, signaling to the body that it needs to conserve energy, leading to a slowdown in weight loss.
It is also worth noting that the regulation of these hormones differs in men and women, which is one of the reasons it is often harder for women to lose weight. Understanding the role of these two hormones and keeping them in balance is key for breaking plateau as well as to your weight loss efforts in general.
To address hormonal imbalances, focus on a nutrient-dense diet that includes sufficient protein, healthy fats, and complex carbohydrates. Additionally, prioritize quality sleep, as insufficient sleep can disrupt hormonal balance. - Muscle Loss.
As you lose weight, there’s a risk of losing muscle mass along with fat. Muscle tissue contributes to a higher metabolic rate, and a loss of muscle can slow down your metabolism. Resistance training and adequate protein intake are crucial for preserving muscle mass during weight loss.
In undertaking any weight loss journey, you must include strength training or weightlifting. It is an essential component for weight loss, transforming your physique, as well as improving strength and mobility. Incorporate strength training exercises into your routine to maintain and build lean muscle. Couple this with a protein-rich diet. Feed the muscle by aiming for 20-40 grams of lean protein at every meal (snacks included). This will support muscle recovery and growth. - Stress and cortisol.
Chronic stress can lead to elevated cortisol levels, a hormone associated with increased fat storage, particularly in the abdominal area. High cortisol levels can impede weight loss efforts by promoting fat retention. Basically, what happens is, you are in a chronic state of stress, which your body responds to by producing more cortisol. You end up with elevated levels of cortisol and it essentially works against all your weight loss efforts.
Having come from very demanding jobs that had me in this boat, I can tell you the most important step here is to put that job where it belongs on your priority list. I will give you a hint: it is not number one. So, you could say that the first step is recognizing this and adjusting your priorities accordingly. Your health and wellbeing is top priority. That aside, managing your stress is key to overcoming this is. Great techniques for this include meditation, yoga, or deep-breathing exercises. Adequate sleep and regular breaks during the day can also help manage stress and cortisol levels. - Genetic factors.
Genetics play a role in how individuals respond to diet and exercise. Some people may be genetically predisposed to store fat more easily or have a slower metabolism. Check out my previous episodes on body type and how to work with yours for more about this.
While you can’t change your genetic makeup, awareness of your genetic predispositions can help you tailor your approach to weight loss. Experiment with different dietary and exercise strategies to find what works best for your unique body.
As you may have gathered by now, conquering a weight loss plateau goes beyond adjusting diet and exercise. Understanding the biological factors behind weight loss plateaus empowers us. By addressing adaptive thermogenesis, hormonal changes, muscle loss, stress, and genetic factors, you can develop a personalized approach that goes beyond the numbers on the scale. Remember, sustainable weight loss is a holistic process that involves not only physical but also mental and emotional well-being.
Weight loss or body transformation is a very unique and individual process, yet most of the things out there aren’t designed with this in mind. That is why I have created the Phoenix Rising programs, which range from completely self-guided to group and private 1:1 coaching with me. Through these programs you will be able to lose weight according to your body’s unique design and processes.
I am also offering a FREE 30-day program right now. You will get access to my trainer app, with 30 days of at home or gym workouts, a nutrition plan, and Facebook community for support and accountability. You also get a FREE transformation session with me to develop your unique plan to get you to your goals. Use the links in the episode description to access these incredible offers.
So, that is all I have for today’s episode. I really hope this has given you some insight as to what physiological factors may be at play for you, as well as some things you can look at to overcome these. Tune in next week for strategies to break that plateau!