Weight loss is a challenging and complicated process. With the onset of a diet comes initial success. Then at some point body weight appears to stabilize or "get stuck" at a certain weight. Suddenly the once successful diet is now another failed attempt. The weight plateau can be due to many factors. The set point theory may explain the mysterious weight plateaus that appear during weight loss or even weight gain.
Regulatory Factors
The set point theory keys on the idea that the brain establishes, regulates and tries to maintain bodyweight and bodyfat levels based on genetics. According to "Understanding Nutrition" by Eleanor Whitney, Eva May Hamilton and Sharon Rady Rolfes, with dieting, body fat levels begin to decrease. The brain responds by increasing the appetite to prevent further losses in fat and weight. Weight plateaus are the result of an attempt to defend preset levels when challenged.
Metabolic Factors
Basal metabolic rate, BMR, refers to the amount of calories burned on a daily basis for basic bodily functions--your metabolism. You total daily calories are burned by maintaining body functions through BMR in addition to the calories you burn through activity. When calories burned are greater than calories eaten, your body weight is reduced.
Factors that increase metabolism include muscle mass, activity, nutritional habits and increased body weight. Factors that decrease metabolism include loss of muscle mass, inactivity, nutritional habits and decreased body weight. Losing body weight results in lowered metabolism. This will create a balance between calories consumed and calories burned. When a balance occurs, weight is maintained, causing a plateau.
Weight Gain and Weight Loss Plateaus
Your body acts like a thermostat, increasing or decreasing metabolism to stop weight loss or weight gain. When fewer calories are consumed, an adjustment is made to lower your metabolism and prevent further weight loss, according to the American College on Exercise publication "Personal Trainer Manual."
Plateaus also occur with weight gain. When calories consumed are greater than calories burned, weight gain will occur initially. Extra body weight will increase metabolism. When a balance is met, weight gain will stop and the current weight will be maintained. The choice is made to burn extra calories to prevent further weight gain.
Overcoming Plateaus
The set point theory is useful in explaining why many attempts to lose weight through dieting alone fail. According to the theory, the only way to lose weight is to lower the set point. According to "Understanding Nutrition" by Eleanor Whitney, Eva May Hamilton and Sharon Rady Rolfes, the most effective way to lower the set point is through exercise. Exercise will increase activity and increase muscle mass. These are major factors in raising metabolism. Exercise also increases enzyme activity in muscles, which are more effective in burning fat. Cardio exercise and strength training exercise are recommended activities.
Nutritition
Nutritional habits play an important role in overcoming weight plateaus. The solution is not to further reduce calories. Very low calorie diets will significantly reduce metabolism, making any further weight loss attempts difficult. Maintain the initial calorie total in your diet, just change your eating schedule. Eat frequent, small meals to increase metabolism to get through plateaus.
References
- "Understanding Nutrition"; Eleanor Whitney, Eva May Hamilton and Sharon Rady Rolfes; 1990
- "Keep Moving: Fitness Through Aerobics and Step; Esther Pryor & Minda Goodman Kraines; 2000
- "Personal Trainer Manual"; American Council on Exercise; 1991
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