Is Your Diet Sabotaging Your Progress? The Truth About Plateaus
I NEED TO LOSE WEIGHT FOR MY NEXT OVER-60 physique competition. In this context, I am thinking about diet & weight loss plateau.
Are you trying to lose weight?
I successfully dropped from 165 pounds to 147 pounds before hitting the wall.
I now know what it means to hit a weight loss plateau.
What switching diets solve the problem? What am I doing wrong?
A new study suggests my weight loss plateau might be a natural part of the process, not a sign I’m doing something wrong.
Do Diets Matter (As Much as You Think)?
Most weight loss plans show a pattern: people tend to lose weight quickly initially, but things slow down after about six months.
This lack of progress is called a “plateau.”
Some people think switching diets at this point might jumpstart their weight loss again.
But does changing our approach to food overcome our body’s desire to achieve physiologic stasis?
A New Study – Diet & Weight Loss Plateau
Researchers tracked weight loss in a 12-month, randomized, cross-over study to determine if switching diets could overcome the weight loss plateau.
They recruited adults to participate in a weight loss program and randomly divided the participants into two groups.
For the first six months, one group followed a healthy diet low in carbohydrates, while the other followed a healthy diet low in fat.
After six months, the groups switched diets for another six months.
Study Findings: Diet & Weight Loss Plateau
Here are the study results:
- Everyone lost weight quickly at first.
- After switching diets, everyone lost a bit more weight, but more slowly than the initial drop. The combined average weight loss was 7 percent during the first 3 months, dropping to 2 percent between 3 and 6 months. On switching diets, the weight loss further slowed to 1 percent between 6 and 9 months, with a modest increase in weight of 0.6 percent between 9 and 12 months.
- Adherence was similar for both diets regardless of diet order.
The Bottom Line: Your Body Adjusts
The study suggests that our bodies may naturally adjust to weight loss efforts after a while. This adjustment, not the specific diet, might be why weight loss decreases.
So What Can You Do? Diet & Weight Loss Plateau
While the specific diet might not be the key to breaking through the plateau, there are still things you can try:
- Talk to your healthcare provider: They can help you create a safe and personalized plan for continued weight loss.
- Focus on healthy habits: Regular exercise and eating nutritious foods are essential for long-term health, regardless of weight loss goals.
- Be patient: Losing weight takes time and effort. Don’t get discouraged by the plateau — it’s a normal part of the journey.
Remember, reaching your weight loss goals is a marathon, not a sprint.
Focusing on healthy habits and working with your doctor can overcome the plateau and keep moving towards a healthier you.
I eventually pushed through the plateau by going hard-core keo for the two weeks pre-competition.
Peak Week: The Final Push for Competition
The week before a bodybuilding competition is crunch time, known as “peak week.”
I shed six pounds in the two weeks before the per-competition “peak” week.
Bodybuilders (I use the term loosely for myself; I am in the physique part) use this time to fine-tune their nutrition and training to look their absolute best on stage.
It’s all about achieving two key goals:
- Maximum Muscle Pumps: Competitors aim to maximize muscle glycogen stores by strategically adjusting their diet. This change makes muscles appear fuller and more impressive. Think of it like inflating a balloon — more glycogen means bigger, rounder muscles.
- Razor-Sharp Definition: Another priority is shedding excess water trapped under the skin (subcutaneous water). This adjustment helps showcase the intricate details of the muscles, creating that ripped, chiseled look. Imagine carving away at a block of clay to reveal the sculpted form underneath.
Peak week is about maximizing muscle size and definition while minimizing anything that might hide those details.
Wish me luck as I head to my second competition at the end of this month.
As for that plateau, we shouldn’t be so hard on ourselves.
The weight loss plateau typically seen at six months is physiological and cannot be overcome by simply switching to a different weight-loss diet.
Thank you for reading “Diet & Weight Loss Plateau.” CLICK THE HOME BUTTON ABOVE TO READ MORE. And don’t forget to sign up to follow the blog! Thanks.
