A common frustration during a shape-up program is hitting a weight loss plateau, especially when you feel you are doing everything right – eating less and exercising more. So, why hit a plateau?

Reduced metabolic rate – First, you should know there is a good scientific explanation. Your Basal Metabolic Rate (BMR), or the energy you need just to survive, accounts for 60-70% of the calories you burn. Your BMR depends on how much you weigh, so the less you weigh, the slower your BMR. As you drop kilos your BMR slows. This is perfectly normal and explains why your weight can stabilise at certain times.

Overeating – Underestimating caloric intake is probably the most common explanation for hitting a plateau. Research shows that people of all sizes underreport what they eat and drink by an average of 20% or more. And you may not even be aware you are doing this!

Undermoving – Similarly, overestimating activity level can explain a plateau mystery. Greater periods of rest between exercise sessions can also result in less total daily caloric expenditure.

Greater efficiency – As your activity program progresses you become more efficient at doing exercise. This is not just from the practise, but the metabolic efficiency that develops as you become fitter. The energy needed to complete the same amount of exercise decreases. The energy required during activity falls even further as you lose weight.

Muscle gain – If you do some resistance training during your program, you may gain muscle mass at the same time you reduce body fat. Muscle weighs more than fat, so this change in body composition may not show on the scales. Seeing changes in how your clothes fit can be rewarding here.

Medications – Some prescription drugs can make it harder to lose weight. Ask your doctor if you have any concerns.

Genetics – Sometimes, it is our genes that dictate what size and shape we can achieve in the long term. A plateau is a time to reassess the need to further reduce weight and how to maintain the healthy eating and activity patterns you have built into your lifestyle.

 _{By Matt O’Neill, Dietitian - SmartShape.com.au
Matt O’Neill and SmartShape.com.au © 2006 – Used under license}