Analysis of the causes of weight loss plateaus and scientific coping methods to avoid rebound.

Why do plateaus occur?

To break through a plateau, you first need to understand its causes.

There are several main reasons for plateaus.

One reason is related to basal metabolic rate (BMR). As mentioned before, 60% to 70% of the calories a person burns daily are consumed through basal metabolism, which is related to weight; the heavier you are, the more calories you burn through your BMR.

When you lose weight to a certain extent, your weight decreases, and the calories needed for your BMR naturally decrease. This reduces your daily calorie expenditure, thus diminishing the effectiveness of your weight loss efforts.

Another reason is related to hormones. Research has found that in the early stages of weight loss, the body secretes a hormone that promotes weight loss. The higher the level of this hormone, the more effective it is for weight loss. However, during a plateau, the secretion of this hormone is much lower than in the early stages of weight loss. Additionally, the body's various stress hormones also decrease significantly. Simply put, the body becomes less sensitive at this time, entering a period of stagnation.

Another reason is mental stress. Weight loss requires long-term control of diet and exercise, a process that puts a significant strain on willpower, especially for sensitive women. Once this stress reaches a critical point, the body will react.

In essence, a plateau is the body's self-protective mechanism.

We know that when the skin is cut, white blood cells gather around the wound to defend against and kill invading bacteria and viruses—a completely natural bodily response. Similar reactions occur not only in wounds but also in various bodily functions. It can be said that whenever a balance in the body is disrupted, the body will strive to repair and restore that balance.

The body's state before weight loss is also a balance. The body considers the pre-change state as the "default" state. When weight and body fat begin to decrease, the body detects that the balance has been broken and mobilizes all resources to restore it. However, the body's response is delayed. So, while weight loss is initially efficient, once the body "wakes up" and starts blocking further weight loss, the good times are over, creating a stalemate and a plateau.

So, how do you deal with a plateau?

Some people further reduce their calorie intake and increase exercise during a plateau, thinking this will allow them to continue losing weight. In fact, this is incorrect. The diet and exercise plan we created was an optimal design that combined willpower and the body's capacity.

Why did we say to reduce food intake by 837 kJ (200 kcal) per day, instead of 1674 kJ (400 kcal)? Wouldn't reducing it by 1674 kJ double the weight loss effect? ​​This is because excessive dieting can lead to malnutrition and other negative reactions. Internal organs will be stimulated to store more calories, and the person will feel unbearably hungry, making it difficult to maintain the diet for long. Through repeated practice, 1674 kilojoules has been proven to be a standard that can be maintained long-term. Similarly, the half-hour of aerobic exercise mentioned earlier is the most suitable intensity, determined through repeated testing; arbitrarily increasing the intensity will actually make weight loss more difficult.

During a plateau, the best approach is not to make changes, but rather not to change anything.