Plateaus: Why your fat loss stopped
This week, I’m posting an excerpt from one of two recent teleseminars where I was a featured speaker. Recently I had them transcribed and turned into ebooks and MP3 audios that I gave to my customers and members and I wanted to share some of it with you and all the rest of my newsletter readers and blog visitors. This excerpt in particular I think you’ll find fascinating because it explains the real reasons why people hit fat loss plateaus. It happens especially when you get down to that “last 10 lbs” or when you drop a lot of weight, and you hit the “good” body fat category, but you’re an “overachiever” and you still want to get even leaner… all the way to “ripped”, or at least lean enough to see your abs. It’s a challenge, but there IS something you can do about it… read on to find out.
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EXCERPT FROM THE “SUPER LEAN” SEMINAR
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QUESTION: Tom, the first question says, “Tom, I know you often say that to get to the point to be able to see your abs, you need to get to single-digit body fat. What if I hit a plateau at about 12% body fat? What do I need to do to break the plateau and get my fat% down to single digits? Should I do more cardio, more weight-training, manipulate my diet somehow?”
ANSWER: You could do any of the above. You could manipulate your calories, add cardio type, duration or frequency. You could increase cardio intensity. You could change your weight-training. You shouldn’t limit yourself.
One of the problems I see with quite a few programs is that they’re too dogmatic. If you hit a plateau, the person with the most flexibility in their approach is the person who’s going to be most likely to get through that plateau.
The first thing though is to understand what a plateau really is. This is important, because if you were losing weight, but now you’re not, there’s only one thing that that could mean; you were in a calorie deficit but you’re no longer in a calorie deficit.
You may be wondering why that happens.
There are four primary reasons you hit a plateau:
The first reason you hit a plateau is because your metabolism decreases. While this does not completely stop fat loss, it does slow down fat loss. If you’ve been cutting calories, especially if you cut them severely, your body adapts by decreasing the metabolic rate. That’s sometimes known as the “starvation response” or “Adaptive thermogenesis.”
The second reason is that you need fewer calories after you lose weight. Calorie needs are directly tied into your body weight. One problem is that after people lose a lot of weight, they tend to keep eating the same way they were eating when they were heavier.
So they’re feeding a smaller person the way they were when they were a bigger person, but when you’re a smaller person, you don’t need as many calories, even at rest (your basal metabolic rate is lower).
A third reason is that when you move that smaller body, you’re not burning as many calories. If you strap on a weighted vest or heavy backpack and go out and hike up a hill, you can tell, obviously, that if you’re lugging around extra weight, you’re burning more calories. So now can you see why, after you lose weight, you burn fewer calories?
The fourth reason is that most people either cheat on their diets or they forget to record part of their food intake. This one requires a little bit of honesty with yourself. Even if you don’t do it intentionally and you don’t “cheat” per se, unconsciously, we’re all terrible at estimating how much food we eat.
Some studies have even showed underreporting calorie intake as much as 50%. In other words, you say, “I’m only eating 1,200 calories a day, but i’m stuck at a plateau!” but you’re really eating 1,800 calories a day which doesn’t give you much of a deficit.
All of these reasons for plateaus get amplified in the later stages of a diet, because biologically speaking, your body is doing everything it possibly can to get you to go off your diet and to get weight to stabilize.
After a long period of dieting and after a large weight loss, your body cranks up the appetite, stimulates cravings and tries to trick you into eating more.
The leaner you get, the longer youve been dieting and the more aggressively you cut calories, the more your body tends to defend its weight, and hold on to remaining body fat.
So it’s really common to hit that plateau when you’re dieted down and leaner. Usually it’s nowhere near as difficult for the overweight person to start losing weight as it is for the lean person to get even more lean. The last 10 lbs is usually a lot harder than the first 10.
If you think about it, it’s pretty unnatural from a biological perspective to walk around with really low single-digit body fat. It’s not beneficial from a survival-of-the-species point of view to have low body fat. So this metabolic adaptation becomes more pronounced the leaner you get.
you’re also at a higher risk of losing muscle, because extra muscle is not econmical when there’s a calorie shortage. Having extra muscle is like having an engine that’s bigger than you need - It’s like a gas guzzler.
The ultimate answer to why you plateau, why that last 10 pounds is so hard to lose and why it’s hard to break into those single digits is that you were in a calorie deficit but for all of the reasons mentioned above, you’re no longer in deficit.
The way to break the plateau then is to:
(1) re-stimulate metabolism and re-set fat-burning and starvation hormones, and
(2) re-establish the deficit.
(3) KEEP AFTER IT!
The question was, “How do I do that? More cardio, more weight training, manipulate my diet?”
You could do all of the above. Eating less or exercising more can both increase a deficit. But one thing you might want to do first, is give yourself a little break. Take your calories up to maintenance level, maybe for a week.
The idea there is not to try to accelerate fat loss, because what you’re actually doing is removing your calorie deficit for a short period of time. What you’re trying to do is facilitate the fat loss when you jump back into it.
It gives your body a physiological break from the stress of dieting; it resets some of those starvation hormones and stimulates your metabolism so when you go back to the calorie deficit, your body responds again.
You also get mental break from the diet as well, which makes it easier to stick with the program when you go back to it.
You could also use a calorie cycling approach, to help prevent yourself from hitting another plateau, and we already covered calorie and carb cycling in the last call.
I also recommend, because so many people underestimate how much they eat, don’t take any chances. Count your calories, or at least become really aware of the portion sizes and maybe even consider keeping a journal.
You’ve probably been told many times by a lot of different “experts” that you don’t have to count calories. But when you’re in a plateau, I’d recommend that you stop guessing and really get serious about what you’re taking in.
Then what you need to do is reestablish that calorie deficit using every tool at your disposal.
Use nutrition by pulling back your portion sizes. Or use cardio. And by increased cardio, I mean increasing energy expenditure. You could increase your frequency. You could increase your duration.
But increasing energy expenditure is not necessarily doing longer workouts, just burning more calories. You could also take the same amount of time that you’re spending right now and increase your intensity.
The whole idea is just burn more calories and stimulate metabolism, which gives you your deficit back again or you can pull back your food intake and give yourself a deficit again from the food side.
There’s more than one way to do it and I don’t think that you should lock yourself in. Use all of the variables and remember that there are TWO sides to the energy balance equation, not one.
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I Hope you enjoyed this excerpt, and mostly, I hope you put the information to good use!FYI: The burn the fat e-book has an entire chapter devoted to breaking plateaus including a long checklist of fat loss plateau- breaking strategies. You can get more information on that at: www.BurnTheFat.com
Next week, I’ll send you another excerpt from the “super lean” seminar, with my compliments!
Until then,
Train hard and expect success,
Tom Venuto
Fat loss coach
08 February, 2008 posted in Weight Loss
Comments
I am SO glad you shared this today. I have hit a plateau and have been stuck there now for about 2 months...it is frustrating as all get out but I keep working toward getting through it. I see my body continue to change but the number on the scale has remained the same. I am thankful it has at least remained the same......but I am so anxious to hit the next cycle of weight loss. I have already lost about 70 pounds...which actually came off pretty easily and pretty quickly looking back on it.
I have not really changed my eating since then.....and realize I need to modify that again to account for my smaller size. I have also been increasing my cardio and resistance training. I still have at least another 80-90 pounds to lose. Sometimes those numbers can be daunting....but I am determined to make this happen and have the best, leanest body I have ever had in my entire life.
This newsletter just confirms to me what I already figured out that I needed to do.....and it as a nice boost for my morale. So thanks again very much!
Posted by: Melinda | February 8, 2008 12:12 PM
Dear Tom,
I had to write to say that I love your blogs, the e-zine and the "Big Fat Lies". They are totally awesome. I am an overachiever and am pretty hard on myself when it comes to healthy living. I want to do a figure competiton in the near future and I think that I need to go further when it comes to body fat. I am 129lbs and 21% body fat. I am struggling on reducing my body fat. Any suggestions???? By the way, I am eating clean, however, I eat quite a bit of fruit....
Posted by: Eka | February 8, 2008 1:53 PM
Eka, for figure competition, you simply have to take it to the next level; stricter, competition-level diet, harder, competition level training... big goals require big efforts.
Check out the information about "super lean" next week - I'll be making the entire seminar available on audio and ebooks. It specifically discusses how to get lean enough for figure competition, bodybuilding, six pack abs, etc.
Its quite a bit different getting competition ready than it is to lose the weight inthe beginning for someone who is overweight to start.
best regards
tom venuto
Posted by: Tom Venuto | February 8, 2008 2:13 PM
Thank you for this newsletter. I believe that this is the information I have been waiting for. I have been in a plateau for so long now (1 and 1/2 years) that I was almost ready to give up. I have been eating right for so long and I have been so mad at my dang body for not just "getting ripped on its own like it's supposed to." I didn't realize that "the last 10 lbs" are the most difficult of all. I am no longer in a calorie deficit (those were the words I needed to hear). I didn't realize that that was the case. Now that I think about it, it's 100% true. Energy In - Energy Out = Energy Accumulation (fat storage). Perhaps I truly have been eating exactly what I've expended because I look exactly the same as I did a year-and-a-half ago. Tell you what: I'm going to do this right. I'm going to track my calories and make adjustments as needed. I'm going to increase my intensity. This time...I'm going to get it right -- finally.
Sincerely,
Quinn Kotter
Posted by: Quinn | February 8, 2008 2:14 PM
Comments: I would like to suggest another reason a person may hit a plateau is that he may be having two conflicting objectives so he could not make the progress. My body fat flew downward at age 54 from over 30% to about 17% in four months while keeping my weight of 177-180, then I got the marathoning bug, then it crept down to about 14%. I consulted a personal trainer who advised me that I am trying to hang to too much muscular bulk while my body is adapting to my marathon training where I really ought to let more weight to come off in order to acheive less body fat. My suggestion is if you have a plateau, you may want to consult a good trainer who could help pinpoint conflicting objectives or help you be honest on the amount in the diet or workouts. If you have conflicting objectives you may simply have to make a choice. I also like your suggestion that since I am smaller I probably need less, that was probably true in my case as well. Keep up the good work!
Posted by: thomas | February 8, 2008 2:24 PM
Thomas wrote:
I would like to suggest another reason a person may hit a plateau is that he may be having two conflicting objectives so he could not make the progress.
Yes, without a doubt. I have written about this subject on many occasions, and i often call it "flip flop syndrome" where some one cant make up their mind whether the primary focus of their program should be fat loss or muscle gain so they flip flop between the two, in effect, cancelling each other out.
As the old saying goes, "he who chases two rabbits catches neither."
It all points back to the same ultimate cause, however: no calorie deficit.
Thanks for your comments!
Tom Venuto
Posted by: TomVenuto | February 8, 2008 2:27 PM
I recently looked at Kevin Trudeau's book that is widely advertised on late-night TV. His theory is that plateaus of all kinds are caused by the conditioning of the hypothalmus, and that if you follow a 30-day protocol to reset your hypothalmus you will lose as much as a pound a day for 30 days, without hunger and without real work, and that it will be easy to stay there once you get there. He says it was a discovery made by a doctor in India many years ago.
Do you have any comment on the Kevin Trudeau material?
Posted by: H | February 8, 2008 2:51 PM
"H" wrote:
Trudeau's theory is that plateaus of all kinds are caused by the conditioning of the hypothalmus,
the hypothalamus is indeed involved in the starvation response i mentioned in reason #1 (it gets complicated with multiple hormones involved, but the fix is the same and it aint what turdeau has to sell),
Do you have any comment on the Kevin Trudeau material?
Well, I think the federal trade commission (FTC) reports and lawsuits speak for themselves, dont you?:
http://www.quackwatch.com/02ConsumerProtection/FTCActions/trudeau.html
http://www.ftc.gov/opa/2004/09/trudeaucoral.shtm
http://www.ftc.gov/opa/2007/11/kt.shtm
10:08 AM "Incorrigible infomercial marketer charged again. The FTC has filed suit against Kevin Trudeau for allegedly violating a court order by misrepresenting the contents of his book, “The Weight Loss Cure 'They' Don't Want You to Know About.” In several infomercials, Trudeau claims that the plan outlined in the book is easy to do, can be done at home, and ultimately allows readers to eat whatever they want. However, the book actually describes a complex plan that requires severe dieting, daily injections of a prescription drug that consumers cannot easily get, and lifelong dietary restrictions. In a 2004 order settling FTC charges that he had falsely claimed that his calcium product could cure cancer and other serious diseases, Trudeau was banned from using infomercials to sell any product, service, or program except for books and and other publications. Although he remained free to publish his opinions, the order specified that he must not misrepresent what is in the publications. The FTC is now charging that he violated that narrow exemption. [FTC: Marketer Kevin Trudeau violated prior court order: Charges him with misrepresenting contents of book. FTC news release, Sept 14, 2007] The FTC's court filings have been posted to the FTC news release on Casewatch."
source: National Council Against health fraud, Sept 18th, 2007
Posted by: Tom Venuto | February 8, 2008 2:59 PM
Dear Tom-
this post was like reading my mind!
I am 38 (almost 39) and I have 3 kids with my oldest being 12 and my youngest 2. I am 5 foot 2 and have always been about a size 3-4 but after my 3rd child I went up to a size 7-8 and I was just so uncomfortable in my own skin at that size.
Some how I stumbled on to your burnthefat.com web site and I thank GOD that I did!! Since reading and buying your e-book I am now in a size 1-2. I don't even know how much I weigh because I stopped using a scale to determine my success and now I use a pair of jeans and my mirror!!
Your book has changed my life and I will be forever thankful that I found your wonderful and truthful teachings!!However this is my only last fight- my "under the belly button pouch" My last baby was almost 10 lbs and I had to have a c- section and now I can't get rid of this annoying but small bulge below my belly button.
I feel like I am working out 5-6 days a week so I should see it go away but now I am thinking could this be extra skin-I just know but I will continue on with your program as my new way of life. I can't eat my old stuff if I wanted too- it literally makes me sick.
I thank you Tom from the bottom of my heart for changing my life and educating me the right way !!!!
Sincerely,
Bonnie
Posted by: bonnie | February 9, 2008 10:37 AM
Yes that last little bit is always frustrating. maybe some
consolation for you is the fact that when i prepare for bodybuilding competition, that last little bit of fat right around and below the belly button is the very last place for the fat to go for me as well, and the most frustrating thing to get rid of.
Thats just the way our bodies were designed - extremely low body fat levels are not really "natural". But the fat will go... just not without a fight. thats why you see so few people with legitimate six pack abs.
Follow the tips I suggested my post above on breaking plateaus, for removing that last bit of fat. .
maybe consider a skinfold test and really pinch the area manually and try to get a sense if its remaining body fat - subcutaneous (fat below the skin), or just loose skin, or a protruding lower abdominal area (distension)
Often its a low carb diet that does the trick or at least slight reduction in carbs - in the manner I discuss in chapter 12 of my book - for the final bit of body fat. It takes a caloric deficit to burn the fat of course, but there are some advantages to taking that caloric reduction in the form of cutting the concentrated carbs first, while keeping the protein high
regarding loose skin - if its just skin, that sometimes tightens up, and ocassionaly it can remain an annoying, but not major cosmetic problem
and regarding a bulge (as different from loose skin or remaining body fat), this article from david grisaffi does an excellent job addressing post-c section concerns.
He correctly points out that sometims a "bulge" or "distension" has to do with muscle weakness or internal issues - lack of deep core muscle strength or even digestive issues.
see
http://www.amazingabs.com/ab_guru/csection.shtml
Posted by: Tom venuto | February 9, 2008 11:45 AM
Dear Tom First off I want to thank you so much for your insight into the world of losing weight. I've tried off and on and yes a victim of the yo yo dieting. I'd lose weight only to put it on plus more once I tried to maintain and always lost the battle. I realize now that it's a lifestyle of changes.
My concern now is that I am 52 and in the last year I have lost 70 lbs. I feel terrific but like your article I have been at a plateau for over 2 months. I am 5 foot 2 and weigh 136 which is still about 10 lbs off of what I would love to be. However I have alot of loose skin and am embarassed about it. Is there anything I can do to help get my skin to meet back up with my frame? I'm worried actually about losing more weight as I can see that this excess skin will only appear worse. I've been so depressed about this that I am fighting myself with feelings of putting weight back on! Any advice? Thank you in advance
Posted by: Paula | February 9, 2008 10:36 PM
Dear Tom,
Thanks for ur wonderful post.This has guided me to achieve my goal in a better way.thanks a ton.
Posted by: Vani | February 10, 2008 9:37 AM
Tom says;
""flip flop syndrome" where some one cant make up their mind whether the primary focus of their program should be fat loss or muscle gain so they flip flop between the two, in effect, cancelling each other out."
Exactly! I think a lot of people think you can burn muscle and lose fat at the same time. To burn muscle you need a calorie surplus to lose fat a calorie deficit - they are contradictory!!
Posted by: John | February 11, 2008 5:51 AM
I would like to point out that some drugs such as anti depressants, biporal medications as well as anti psycotic medications can and do contribute to obesity in those unfortunate to have to take them
Posted by: Denis D | February 12, 2008 6:31 PM
Denis
thanks for your post. Yes, in fact, there was an article on anti depressants and anti psychotics and weight gain in a recent issue of the journal "Obesity Management" that included all the scientific references that confirmed this.
So, I suppose you could add this to a list of reasons for a plateau, although Id put it more in the list of "miscellaneous" other reasons that weight loss might be slow to begin with, not why one might lose weight just fine for a while and then stop for no apparent reason. (unless you start taking those drugs while in the middle of a weight loss program and your progress stops... in which case Id think youd put 1 + 1 together)
The good news is, this doesnt mean those who use such drugs cant lose weight; it's simply all the more reason they have to ramp up their exercise and not depend on diet alone, because if someone has a decrease in thermogenesis due to a prescription drug, its very difficult to lose fat using food reduction alone. You can only create so much of a calorie deficit on the food reduction side of things.
if someone is prescribed anti depressants their doctor or pharmacist should warn them about the potential side effect of weight gain and advise them to increase their exercise above their current level.
best regards
tom
Posted by: Tom Venuto | February 12, 2008 6:35 PM
I often hear my friends say 'Counting calories ? Forget that !', but I tell them, it is a temporary learning curve. Most people are a creature of habit when it comes to the foods they eat, whether healthy or indulging, I think we all tend to eat what we enjoy.
Counting the calories in the interim is a temporary measure, because it then becomes second nature in judging portion sizes and knowing the calorie content in that food. My point is, if anyone is concerned about having to count the calories, it's only a matter of learning the numbers. Then, when you make your egg white omelettes and oatmeal, you'll already know what the numbers are !
Posted by: J.R. | February 22, 2008 12:43 PM
JR, could not agree with you more. you dont need to count calories forever, only be aware of the caloriebalance equation forver and respect portions forever. The actual, literal calorie counting is temporary while you pass from unconscious incompetence through conscious competence, finally into unconscious competence.
Posted by: Tom Venuto | February 22, 2008 12:57 PM