Dr Ruhil Badiani, our general practitioner at Cornerstone Clinic, Dubai Marina, answers the most sought-after questions about weight loss plateaus: What are they, why do they happen, and how can we move past them?
1) What is a weight loss plateau? For how long does it need to last to be considered a plateau?
A weight loss plateau occurs when your progress in losing weight stalls despite maintaining consistent efforts with diet and exercise. While there isn’t a strict timeframe, a weight loss plateau is generally recognised after 2 to 4 weeks of no weight change, even when adhering to your weight loss plan. This period allows for natural fluctuations in weight to settle, confirming that the lack of progress isn’t temporary water retention or hormonal shifts.
2) How and why do weight loss plateaus happen? Why does the body stop losing weight at certain times?
Weight loss plateaus happen because the body adapts to the changes brought by dieting and exercise, aiming to maintain balance and conserve energy. As you lose weight, your metabolism slows down because a smaller body requires fewer calories to function. Additionally, the initial rapid weight loss often includes water and glycogen stores, which naturally taper off. Over time, the calorie deficit that once spurred weight loss becomes insufficient due to these metabolic adjustments, hormonal changes, or even unintentional eating habit shifts, such as underestimating calorie intake or overestimating activity levels. These factors collectively cause the body to stop losing weight temporarily.
3) Are plateaus mainly a food or fitness issue?
It can stem from both food and fitness factors, as they often involve a combination of calorie intake, metabolic adaptation, and activity level. On the food side, plateaus may occur if you unknowingly consume more calories than you think, or if your body adjusts to a reduced calorie intake by slowing metabolism. On the fitness side, the same exercise routine can become less effective over time as your body becomes more efficient, burning fewer calories for the same effort.
4) Do plateaus affect men and women differently? If so, why?
Yes, weight loss plateaus can affect men and women differently due to variations in hormones, body composition, and metabolism. Women generally have a higher percentage of body fat and lower lean muscle mass than men, which means their resting metabolic rate is often lower, making sustained weight loss more challenging. Hormonal fluctuations, such as those during menstrual cycles, pregnancy, or menopause, can also cause water retention and weight fluctuations, making it harder for women to track progress. Men, on the other hand, tend to lose weight faster initially due to higher muscle mass, which burns more calories at rest. However, both genders experience plateaus as the body adapts to changes, and overcoming them requires tailored strategies that consider these physiological differences.
5 What are some steps people can take to move past a plateau?
To move past a weight loss plateau, people can make changes to their diet, exercise routine, and overall habits. Adjusting calorie intake by reassessing portion sizes or reducing hidden calories can help re-establish a calorie deficit. Incorporating more protein-rich foods can support muscle maintenance and increase satiety. On the fitness side, varying your exercise routine with new activities, increasing intensity, or adding strength training can challenge the body and boost metabolism. Managing stress and ensuring adequate sleep are also crucial, as these factors influence hormones that regulate hunger and fat storage. Lastly, tracking progress and being consistent with these adjustments can help break through the plateau and restart weight loss.
To book a consultation or for more information, contact us at +971 50 494 6377 to arrange an appointment with our GP, Dr Ruhil Badiani.
Dr Ruhil Badiani is a British doctor, who studied, graduated and practised in London for 10 years, before moving out to Dubai. Dr Ruhil Badiani has experience in treating patients of all ages and backgrounds. She values the patient doctor relationship and recognises the importance of psychological and social factors, as well as the physical factors, which contribute to a patient’s presentation. She recognises the importance of lifestyle changes to improve health and prevent disease, and is confident in the diagnosis and monitoring of chronic disease.
