Category: Fitness

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Breaking a Fat Loss Plateau

It’s frustrating to be consistent with nutrition, make amazing weight loss progress, but then for no reason hit a wall. Many give up when the scale stops moving. A fat loss plateau is disheartening.

You may be a bit relieved to hear that you’re not alone. A fat loss plateau – two or more weeks where the scale doesn’t move – is almost EXPECTED during a dieting phase. The good news is there are fundamental reasons why it happens, and there are methods to break through.

Need a plan and support to improve your physique, strength and energy? Contact me to explore options.

Why We Plateau

Human metabolism is dynamic and adaptive to changes in energy intake. Total daily energy expenditure (TDEE) aka “calories out” decreases in response to a sustained reduction in calorie intake. Two adaptations are primarily responsible:

  • Reduction in basal metabolic rate (BMR). BMR is the energy we expend to breathe, move blood through our bodies, maintain organ function…basically to keep us alive. In a sustained calorie deficit, BMR slows down as we lose weight – the body is adapting to the calorie deficit. You don’t have much control over BMR.
  • Reduction in non-exercise activity thermogenesis (NEAT).  Whether you are aware of it or not, in a sustained calorie deficit you will expend less energy throughout the day – sitting for a bit longer than normal, less fidgeting, etc.

The body is driven to maintain balance. Therefore, when we place our bodies in an energy deficit through consumption of fewer calories (energy in < energy out), there are regulatory drivers that act to restore neutrality. For example, reductions in energy intake influences the rate of release of certain hormones. Ghrelin hormone is upregulated in an energy deficit, promoting increased feelings of hunger. Satiety hormone leptin is downregulated (due to shrinking size of fat cells and fatty acid mobilization). Further, “stress” hormone cortisol increases which can lead to reduced energy expenditure, and insulin sensitivity of fat cells increases (easier to assimilate glucose and store fat).

Calories in and calories out are not independent variables – they are influenced by one another. Energy intake level impacts energy expenditure level. Fat loss is not just a matter of calorie counting, NOR can we simply blame our hormones.

As you diet and lose weight, what was once calorie deficit becomes maintenance calorie level through metabolic adaptation. Therefore, it’s expected at some point there would be a fat loss plateau. To again achieve an energy deficit, energy intake and expenditure require adjustment.

We also need to consider that downward scale movement may not be the best indicator of fat loss. If you have recently initiated resistance training, are noticing your measurements change and/or you look different in photos, you may be building muscle while losing fat. In this case, the scale is not directly providing fat loss feedback.

Overcoming the Fat Loss Plateau

Before considering adjustments, perform an audit of current dietary compliance. There’s no need to reduce nutrients if energy intake is actually higher than the calories you are accounting for.

Dietary Compliance Audit

  • “Extras”.  Assess use of condiments and sauces – these can add 100’s of calories per day.
  • Nibbles. Are you doing fly-bys of the fridge, and “just” having bites? It’s easy to lose sight of these unaccounted-for bites, but this accumulation of small amounts of additional calories throughout the day may take you out of a calorie deficit. Utilize mindfulness – all food consumed on a plate sitting down, with minimal distraction. Personally, I’m still working on this habit!
  • Variability in dining out portions. Restaurant portion size and nutrition information is not tightly controlled. It may vary significantly depending on who is preparing your food. If you are eating out frequently and the cook is regularly overserving on portions, this could also be adding 100’s of additional calories per day or week
  • Tracker inputs. Food entries in programs such as MyFitnessPal are user-generated, and potentially have errors. To be safe, double check your inputs against the nutrition information on the products you use. The USDA database is also an excellent source of nutrition information.
  • Food Measurement – there’s a tradeoff between accuracy and practicality in “eyeballing” portions, using measuring cups (volume), and weighing food. If you feel that your portions may be off, consider weighing food for a period to make sure portions are accurate.

If the scale hasn’t budged for about 2 weeks and you’ve passed your audit, it’s time to consider adjusting your plan. We don’t want to do anything extreme or non-sustainable. Rather, make small changes to energy intake and expenditure.

Adjusting Energy Intake and Expenditure

  • Small reduction in energy intake: reduce your calories in small steps versus large jumps  – 50 to 100 calories/day is a good place to start. Wait a week or so between each step before deciding on further adjustment. You may find that in order to reduce calories it will require swapping out some higher calorie density foods for lower calorie dense foods to feel full.
  • Increase daily movement (increase NEAT): it’s not sustainable to continually increase exercise to offset metabolic adaptation. You can’t out-exercise your diet. Rather, consider a few easy NEAT habits! Assuming you are sleeping 8h per day and training 1 hour per day, that leaves more than 60% of your waking hours to get in a bit more movement! Some examples of NEAT are walking when you’re talking on the phone, parking further away while out shopping, going for a dog walk, cleaning the house, and of course doing a quick happy dance for no reason. You may find that this extra movement helps your mood and overall energy stability throughout the day as well.

Final Thoughts on the Fat Loss Plateau

If you are experiencing significant fatigue and stress, gym performance has crashed, have negative changes in sleeping, or are noticing unhealthy feelings about food, a plateau may be a sign to take a break. By shifting into maintenance, you’ll provide yourself with breathing room to enjoy more flexible eating. This has physical and psychological benefit. It’s perfectly acceptable to hit the pause button on fat loss and focus on stability. Likewise, if you’ve been dieting strictly for an extended period of time, consider taking a couple of months in energy maintenance before proceeding with further fat loss.

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Surviving The Holidays

Let’s talk turkey……and stuffing….and pie. It’s so easy to get caught up in the delicious meals and treats at office parties, family get-togethers, and festivities with friends. This month, we review top tips on how NOT to gain those troublesome holiday pounds.

Before I got my mindset and habits in order, I was easily gaining a 5-7 lb through November and December each year. I had no game plan and I couldn’t stop myself from binge eating the foods that I forbid myself during other times of the year. Come January, I was again working off the weight gain as the previous year.

Yo-yo dieting, the process of gaining and losing the same weight every year, is at best frustrating and at worst an even greater health risk than very slow weight gain.

January is a time fraught with guilt for many people. For those two months of holiday gaining, it usually takes twice the amount of time to reverse it through decreased energy intake and exercise. I usually wouldn’t see my pre-holiday weight until April. Imagine – the first four months of the year already gone, only to be back at square one! Making forward progress towards big-picture goals is challenging if you are already fatigued from repeatedly dieting off the same weight.

I know I’m not alone in this struggle, and want to share how to break the yearly yo-yo for good. Here are my top recommendations for maintaining your weight through the holidays. Start 2020 off on the right food to achieve your goals!

#1 Set reasonable expectations

Unless you have a weight-restricted or physique competition coming up, I do not recommend starting an aggressive fat loss plan in November and December. Rather, focus on maintaining weight and getting stronger through the holidays. This stress of having to constantly avoid temptations can create negative behaviors towards food in general.

#2 Adopt a healthy mindset – no such thing as “good” or “bad” food

Simply, there are foods you eat more of the time, and foods you eat less frequently. You have the control; practice saying, “no thanks”. Small portions of foods that are not in your regular plan are unlikely to contribute to significant weight gain when you have them here and there – enjoy them! In contrast, too much restriction may to a binge meal turning into a day binge and then a weekend binge. This will have a strong contribution to fat gain. Don’t put any food off limits, allow yourself to enjoy a reasonable portion, and it will still be there later if you want more. This will curb the need to binge.

#3 Create a game plan for your holiday festivities

Chances are you already have a good idea of what events you’ll be attending over the next two months. Write them all down and think about each one. Are some more meaningful than others? You bet! Prioritize your eating plan for these events commensurately.

Office parties are usually potlucks and a hodgepodge of cheap bakery items from the grocery store as well as pre-packaged fat and sugar-laden snacks. No way do they taste as good nor bring back the same warm memories as mom’s pumpkin pie or other amazing dish. Wouldn’t it be better to hold off on indulging in these boring store-bought items in favor of your more important favorites? For each event, mentally prioritize when you will say “no thanks” and instead focus on the foods that will more deeply fulfill both your taste buds and emotions.

#4 Share your goals with friends and family

Some of your friends and family may not understand why you are moderating or passing up certain foods, to the extent that they may also make judgmental comments and create uncomfortable social situations. If you explain to them why you are doing what you do (e.g. I’m trying to get better at xyz, I’m training for a race, I’m trying to maintain my weight) it usually will deflate the situation. If you have a supportive family, they will be excited for you and become a source of encouragement towards your goals. If negative comments persist, remember that it is a reflection of them, not you.

If you have relatives or friends who you know you’ll be seeing over the holidays, visualize the potentially uncomfortable situation beforehand and decide how you are going to respond. In doing so, you won’t be caught off guard.

#5 Be mindful

First and foremost – holiday gatherings are about placing thoughts of work and other duties aside and living in the present to make memories with those you care about. Many of these memories are created around special meals. Savor the moments – engage in conversation – put your fork down often, and sip water between bites.

#6 Never go into a meal starving

Do not starve yourself leading up to a holiday meal by not eating all day. Have lighter meals and snacks before the big event so that you don’t plow in and trade the total experience for filling your stomach as quickly as possible. There is a lag time between when your stomach is full and when you brain says “I’m done”. Give your brain the time it needs to get these cues by eating slowly.

#7 Keep healthy snacks on-hand

The holidays usually mean more time shuttling around kids, shopping, preparing for guests, and more treats around the office. Don’t get caught out completely starving and leading you towards a sub-optimal food decisions. Keep protein bars, fruit, and other portable snacks in your bag or car to avoid a trip to a fast food joint or the break room at work.

#8 Control or ditch extra Halloween candy

Enjoy the Halloween candy you love (mine is Reese’s). Maybe for a few days, enjoy one piece every day as a ritual with your kids. It’s a great way to show them that there is no need to rush and eat all the candy, you can all enjoy a little each day.

In your head you may conjure the concern that these few individual pieces will contribute to catastrophic fat gain, however in the grand scheme it really won’t contribute meaningfully to your average weekly energy intake. Real fat gain will come from binge eating an entire bag of candy after having denied yourself small portions for weeks. 

Place leftover candy in the back of the freezer where you can’t access it as easily. By creating this “barrier” it will give you a few extra seconds to decide if you really want it right then. You’ll often find that given the extra moments to think about it you really aren’t in the mood, the craving was a passing emotion.

Another option is to give extra candy away or donate. I used to leave extra candy in the break room at work, other employees polished it off by by lunchtime.

#9 Holiday feasts – prioritize vegetables and proteins

Let’s face it – it’s challenging not to over-eat at holiday meals….but there are ways to minimize this. Protein and vegetables are the most satiating and filling. Start by filling up on these before heading in for stuffing, bread, and potatoes. In doing so your stomach will send signals to your brain you are fuller sooner, which will help keep you from going back for seconds.

If you want even more control, volunteer to host the meal so you know exactly what you are eating, or offer to bring healthier versions of side dishes.

#10  Moderate booze intake

Alcohol is a double-edged sword. It contributes to your calorie intake (as both a carb and a fat) and lowers your inhibitions towards food which can lead to over-eating. If you do decide to drink, opt for lite beers, distilled spirits, and wine instead of sugary cocktails. For every alcoholic drink, have a glass of water in between. Sometimes it’s more about just having a glass in your hand in social situations than actual alcohol consumption. Once again, prioritize when you are going to drink amidst all of the events. Volunteer in advance to be the driver for events that aren’t as important to you and when it’s no sacrifice to stay sober.   

#11  Don’t skip training!

With the slight additional daily energy intake over the holidays, now is the time to push yourself in the gym and get stronger.

A great supplement to your existing routine is to register for a monthly challenge where you pick one exercise and agree to do a certain number of reps per day. It’s a easy exercise and can be done anywhere. A great example is the Charity Challenge.  

#12  Increase Your NEAT

Increase your total daily energy expenditure by literally taking extra steps throughout the day. This will help mitigate the effects of increased daily calorie intake. Even small changes can have a large impact – park farther away in parking lots, take the stairs, walk or ruck to work, go for a stroll with your family after Thanksgiving dinner!

I wish you a wonderful holiday season enjoying time with friends and family, and hope that some of these tips come in handy. Start 2020 off on the right foot – if you need some help navigating your nutrition for November and December, please reach out to me.

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Protein For Fat Loss

Protein is the most valuable macronutrient for retention of lean muscle mass while on a fat loss diet. But how much do we need and how does it help us? Here’s the latest from the research.

The Role of Protein – Three Major Points

1) Protein fuels our muscles with the amino acid building blocks needed to repair damage (catabolism) and grow additional muscle (anabolism). Appropriate protein intake and resistance training facilitates these processes to promote fat loss versus muscle loss.

2) As energy intake decreases, we become increasingly hungry. Beyond it’s critical function in muscle recovery and growth, protein increases levels of our hormones that provide feelings of satiety after a meal, and decrease our appetite stimulating hormone. Extended feelings of fullness enabled by appropriate protein intake is a welcome benefit!

3) Compared to carbohydrates and fats, protein has a greater energy cost to digest and metabolize – around 30%. You are burning more calories by eating protein versus other macronutrients, all in support of maintaining an energy deficit in a fat loss diet.

How Much Protein? Don’t use the US RDA……

The US Recommended Daily Allowance is 0.36 grams per pound of bodyweight per day (g/lb BW) for sedentary individuals – far too low for an exercising individual, particularly someone who engages in some form of resistance training.

A review of the current research on the impact of protein intake on body composition and muscle protein synthesis indicates that a good target for an average adult who is resistance training is 0.73 g/lb BW per day for muscle retention (and accretion).

Practical Example: a 160 lb resistance training individual currently consuming 64 g of protein per day (0.4 g/lb BW) in a calorie deficit would significantly improve their likelihood of lean mass retention by nearly doubling protein intake to 120 g/day. To compensate for the increased protein, this individual would also need to decrease the amount of carbohydrates and fats; simply adding more protein would create a calorie surplus.

So if 0.73g/lb BW is enough, would higher be even better? It’s tempting to make this extrapolation. In a fat loss diet, we want to dial in the right amount of protein to induce beneficial body composition changes, yet not take our dietary protein so high that we excessively reduce carbohydrates and fats to the detriment of performance, mood, hormones, and other markers. There are some studies indicating that higher (upwards of 0.9 g/lb BW) has no detriment and may further support lean mass retention, the overall number of studies are limited and do not yet justify higher levels across the board. That being said, based on some of the other benefits I do recommend higher protein levels to some clients in consideration of lifestyle, food preferences, satiety, training modality and intensity, and existing lean body mass (body fat does not require protein to support it).

What Type of Protein?

Eating high quality, complete proteins containing all nine essential amino acids (our bodies can’t make these and they must be obtained through diet) is the priority. Complete whole food protein sources include red meat, chicken, turkey, fish, eggs, milk, yogurt, and soy. Beyond recommendation of these foods, a personalized assessment based on your current body composition and goals can be established.

When transitioning to a diet higher in protein, many people find it challenging to meet their daily protein target eating only whole foods. This is where protein powder supplementation can be useful tool. Examples of complete protein powders include, whey, egg, casein, and soy. These are digested at different rates in the body and can be utilized to their advantage at different times of day.

The specific type of complete protein powder used is of secondary importance compared to the importance of meeting daily protein intake. Bottom line – if you are going to start to incorporate protein powder into your regimen, firstly pick one that has all the EAAs, tastes good to you, and is agreeable to your stomach. The specific type and timing can be dialed in after you have formed the habit.

A lot of folks take BCAAs (branched chain amino acids aka leucine, isoleucine, and valine) as a supplement to their diet. Despite their popularity, research is fairly clear that BCAAs are ineffective for muscle protein synthesis and in this regard they are just expensive flavored water. Instead, eat or drink whey protein around workouts. You are getting plenty of BCAAs by consuming the whole foods and the protein powders mentioned above. I’m not against BCAA supplements if they make you feel good – some studies indicate they do help with recovery – but understand you are spending money on something that, from an efficacy perspective isn’t moving the needle much compared to complete protein.

When Should I Eat Protein?

After you’ve locked down the amount high quality protein you need, distribute it relatively even across the snacks and meals that you eat throughout the day, ideally every 2-4 h. There is a diverse body of research regarding how much protein the body can digest and utilize for muscle protein synthesis from each serving/meal and depends on age, gender, body composition, training status, and other considerations. Given the large number of variables, a good range to stay in is 20-40 g of high-quality protein per meal. An example of 20 g of protein would be 57 g (2 oz.) of cooked chicken breast.

Protein Timing and Training?

Specific protein timing is of secondary importance relative to overall protein intake and general distribution. However, if you are engaging in intense resistance training the post-exercise period should incorporate a solid dose of protein and carbohydrate since muscles are depleted of fuel (glycogen and amino acids) and muscle fibers require repair.

There is a misconception that the post-exercise anabolic window for muscle protein synthesis is narrow, whereby if protein is not consumed immediately post-workout, the opportunity for “gainz” will be forfeit. Far from the truth – the aggregation of research suggests that the anabolic period extends many hours post-training. From a practical eating perspective, try to get a dose of protein within 2 hours after training.

Closing Notes

It’s important to remember that fat loss and muscle growth occur by separate, distinct processes. Although it is impossible to convert fat to muscle, it is possible to preserve lean body mass while decreasing fat mass during a calorie deficit, and it is also possible to increase lean body mass while decreasing fat mass. Protein intake has a strong influence over this; I work with clients on customized protein quantity, type, and timing based on meal frequency preferences, training modality and duration, and schedule. This ensures we are maximizing the benefits of protein from a body composition, performance, and sustainability perspective. I’ve seen incredible body composition changes firsthand in my clients.

I love keeping up with latest in protein research. I’ll keep you updated on the latest credible findings. As always, please feel free to reach out with questions.

Ready to get started on your nutrition strategy?

Recommended Further Reading:

Morton, R.W., et al,A systematic review, meta-analysis and metaregression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults, Br J Sports Med, 2018;52:376–38

Schoenfeld, B.J., Aragon, A.A.,How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution, Journal of the International Society of Sports Nutrition (2018) 15:10

Rahmi, M.H., et. al, Branched-chain amino acid supplementation and exercise-induced muscle damage in exercise recovery: A meta-analysis of randomized clinical trials, Nutrition (2017) 42:30

Jaeger et. al., International Society of Sports Nutrition Position Stand: protein and exercise, Journal of the International Society of Sports Nutrition, v14, Article number: 20 (2017)

Longland, T.M. et al, Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial, Am J Clin Nutr 2016;103:738–46

Trommelen, J. , Loon, L.J.C., Pre-Sleep Protein Ingestion to Improve the Skeletal Muscle Adaptive Response to Exercise Training, Nutrients 2016, 8(12), 763

Aragon, A.A., Schoenfeld, B.J., Nutrient timing revisited: is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition 2013, 10:5

Wycherley, T.P., et al, Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trial, Am J Clin Nutr 2012;96:1281–98