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- Weight loss plateaus are very common and can occur for various reasons.
- When you weigh less, you require fewer calories due to metabolic adaption, so if you're not losing weight it suggests you're eating too much.
- To create a "toned" look, focus on heavy resistance training.
- Beating yourself up for not being "perfect" doesn't lead to long-term success, so be gentle and congratulate yourself on what you've already achieved.
- Read more Working It Out here.
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Dear Rachel,
I started my fitness journey about seven years ago with the aim of losing weight and building muscle. I used to weigh around 82kg (181lbs) and have lost 15kg (33lbs) over the years by doing cardio, bodyweight exercises, and weight training, but have not been able to lose any more fat for the last few years.
I make sure that I eat healthy 80% of the time, have a proper post- and pre-workout meal, and sip my whey protein after my workouts. Still, my goal of having a toned body seems to keep getting more distant. How can I overcome this weight loss plateau and achieve my goal of having a toned body?
— Frustrated
Dear Frustrated,
Weight loss plateaus are very common, and most people who've attempted to lose fat have experienced them. I know I have!
So let's dive straight in, shall we?
Congratulate yourself on what you've already achieved
It sounds like you're being pretty hard on yourself, but I think it's important to take a step back for a second and recognize what you've already achieved.
You've stuck with an active lifestyle for seven years, lost 15 kg (33 lbs), and haven't gained it back — that's amazing.
Considering research suggests that 80% of people who lose weight on a diet put it all back (if not more) on within a few years, what you've achieved is nothing short of extraordinary.
I'm also thrilled to hear that you didn't do anything drastic or faddy to lose the weight in the first place. That's probably why you've managed to keep it off.
I understand feeling frustrated that your progress has stalled, but don't be too hard on yourself.
As Dr Heather McKee, a behavior change specialist and habit coach with a PhD in weight loss psychology, told Insider: "Losing weight is hard enough as it is without having an inner critic punishing you for not progressing as fast as you thought you would."
Weight loss plateaus are normal
The situation you're in is very common.
When you first reduce your energy intake, you usually lose weight pretty quickly, but that's often mainly water weight and doesn't last.
For some people a plateau occurs further down the line because once they've lost the initial motivation to stick to their calorie deficit, they find it too restrictive and give up. As you managed to lose weight for years, it doesn't sound like this is the case for you, though.
Research suggests that people who lose weight become hungrier as a result, which may mean you're eating at maintenance rather than at an energy deficit.
While the concept of "starvation mode" (the idea that if you eat too little your body will hold on to its fat stores) does exist, it's not something you'd be experiencing and only occurs in extreme cases of malnourishment, experts previously explained to Insider.
However, you will likely have experienced some metabolic adaption — which means that as a smaller person, you require fewer calories than when you were larger.
This isn't something to be "fixed," it's simply a scientific fact.
"You may not require the same calories than you did when you first got started on your journey, and this can be an opportunity for you to rethink your diet," Toronto-based registered dietitian Rosie Mensah told Insider.
Lift heavier weights
When it comes to your training, the problem could be that you're trying to do too many different things, according to Niko Algieri, personal trainer and co-founder of London gym Equilibrium.
He said that if you want to reveal the "toned" physique you covet, what that really means is building muscle and losing body fat (which is possible simultaneously), so you should be prioritizing heavy weight-lifting instead of doing a mix of everything.
"You need to do more resistance training," Algieri advises. "Don't be afraid of bulking up, that won't happen unless you're in a calorie surplus."
He recommends picking a weight that allows you to perform an exercise in the 8-12 rep range.
"That will give you the tone you're looking for, and having more muscle speeds the metabolism," Algieri said.
Make sure you're applying the principle of progressive overload, which means gradually challenging your body more by increasing the weights, reps, or sets — not doing this may be why your progress has stalled.
Ensure you're not overeating
Weight loss ultimately comes down to being in an energy deficit, so it's likely that, even if you're eating "healthy" foods, you're just eating too much.
Celebrity personal trainer Ngo Okafor told Insider that having a pre- and post-workout meal, plus a shake, especially if surplus to the rest of your normal meals, is likely too much.
If you're eating your next meal within a couple of hours of finishing your workout, that's fine. You don't need to guzzle a shake or meal as well.
"Many trainers recommend calorie amounts that are designed for top level performance athletes and body builders," Okafor said.
"The general population does not train as hard as these athletes nor do they possess the ability to burn as many calories as they do.
"I would suggest that you cut back on how many calories you're consuming, and you will lose weight and create the lean look you desire."
Just make sure your calorie deficit is gentle, and therefore sustainable.
Striving for perfection doesn't lead to long-term success
The fact of the matter is that no one's weight loss goes in a perfect straight line, so it's important to stop striving for perfection.
"It's important that we let go of this idea of perfection, [and] that we let go of the negative feelings associated with trying to do things perfectly," McKee said.
"It does not lead to long term success, in fact, it enhances the likelihood that you will be unsuccessful."
In contrast, she said, the people who are most successful with their weight loss efforts have a different outlook: rather than thinking of deviations to the plan as failures, they see them as learning opportunities.
This is a mindset I adopted last year when I lost 35 pounds through trying to improve my relationship with food — when I "messed up" and over-ate, I didn't beat myself up and simply got back on track.
"It is important to make mistakes every now and again, so you can learn how to bounce back from them and continue with your health goals," McKee said.
Try shifting your focus from your output and results to your effort and consistency. Don't rely on the scales as a marker of success or failure.
Ensure you enjoy your lifestyle
The key to consistent weight loss (and subsequently keeping the weight off) is enjoying your lifestyle, and research proves this.
Did you enjoy your life when you were losing weight? Or have you gradually deviated from those healthy habits because they felt too much like hard work?
You're more likely to stick with habits that you want to achieve rather than those you feel you have to, because it feels more effortless, according to McKee.
"Rather than forcing yourself to choke down a kale salad because it's what the latest trend is in healthy eating, take a step back for a second and ask yourself: Is this something you enjoy? Or could there be another healthy option you like better?" she said.
Yes, discipline is an important part of habit change — but enjoyment is too.
Shift your focus from aesthetics to health and performance
It's OK to have aesthetic goals, but in my experience they don't provide lasting motivation.
Why not set yourself a new goal, such as performing 10 full push-ups, or an unassisted pull-up, or deadlifting your bodyweight?
Mensah recommends reframing your mindset by asking yourself the following questions:
- Can I walk up a flight of stairs without getting winded?
- Can I engage in activities that I was not able to before?
- Can I enjoy foods free from guilt or shame? Has my relationship with food improved?
- Do I feel good in the clothes I wear?
- Do I sleep better?
- Am I more confident?
"Those questions can help you reflect on the non-weight related benefits you have gained," she told Insider.
"This weight-loss plateau can be a great opportunity for you to be introspective and re-evaluate your goals."
It's important to remember that the number on the scale doesn't tell you your body composition, nor anything about your overall health.
"There is so much else to celebrate based on what you have accomplished so far," Mensah said.
"Honour the skin you're in, think back to where you were when you first got started, and take a moment to celebrate your accomplishments."
Wishing you well,
Rachel
As a senior lifestyle reporter at Insider and a self-described fitness fanatic with an Association for Nutrition certified nutrition course under her belt, Rachel Hosie is immersed in the wellness scene and here to answer all your burning questions. Whether you're struggling to find the motivation to go for a run, confused about light versus heavy weights, or unsure whether you should be worried about how much sugar is in a mango, Rachel is here to give you the no-nonsense answers and advice you need, with strictly no fad diets in sight.
Rachel has a wealth of experience covering fitness, nutrition, and wellness, and she has the hottest experts at her fingertips. She regularly speaks to some of the world's most knowledgeable and renowned personal trainers, dietitians, and coaches, ensuring she's always up to date with the latest science-backed facts you need to know to live your happiest and healthiest life.
Have a question? Ask Rachel at [email protected] or fill out this anonymous form. All questions will be published anonymously.
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