Plateau effect: what is it and what to do when weight loss stagnates?

O plateau effect It’s a very common obstacle that people who are looking for healthy weight loss can face.

According to Matheus Motta, nutritionist at Weight Watchersthis name refers to when the scale seems to not move after a period of constant progress, even with continuous efforts.

This happens because the body adapts to the changes imposed by a diet or exercise program, becoming more efficient at burning calories.

This adaptation, in turn, can lead to a slowdown in metabolism, making it difficult to lose additional weight, even if you are strictly following your dietary re-education and even practicing regular physical exercises.

“The human body has memory. To understand how it works, we can compare the weight loss process with learning to ride a bicycle: at first, you have to make an effort, but then it becomes instinctive, because your body has already memorized it”, points out Motta.

He continues: “By spending a lot of time at the same weight, your body records it in memory, creating an ‘ideal weight’ to which it will always want to return. Hence the difficulty of maintaining the new measures”.

For this reason, it is necessary to understand what to do to overcome this phenomenon in order to achieve the objectives without losing motivation.

So, check out some valuable tips and strategies indicated by the professional to help overcome this phase.

How to overcome the plateau effect

1

reassess the diet

Motta points out that it is important to analyze what is being consumed and make adjustments to the diet. This can include reducing calorie intake, increasing the variety of foods consumed, and adopting healthier choices such as foods rich in nutrients and fiber.

two

Change the exercise routine

“If the body gets used to a certain sequence, it can lead to a plateau effect. Try different types of physical activities, intensities and training periods. It helps break that stagnation and boost weight loss.”

3

control the stress

It has the potential to negatively affect weight loss efforts. “Finding ways to deal with this villain, such as practicing relaxation techniques, meditation or pleasurable activities, is essential to overcome the plateau effect.”

4

Focus on sleep quality

Motta explains that lack of adequate sleep can negatively influence energy levels and metabolism, affecting weight loss results. Therefore, it is important to ensure sufficient quality and quantity to promote general well-being.

5

seek support

“Participating in groups that offer support can be beneficial for sharing experiences, obtaining motivation and receiving guidance from qualified professionals”, suggests the professional.

“It is essential to remember that the plateau effect is a normal part of the weight loss process and should not be a reason to give up. With patience, persistence and the adoption of the right strategies, it is possible to overcome this obstacle and continue advancing towards health and well-being goals”, concludes Motta.