by Dana M Robinson - Published 6 months ago

Weight Loss Stages: 2 Common Phases

It's normal to hit a weight loss plateau. Weight loss often happens in two stages: a quick initial phase where you lose water and stored sugars, followed by a slower period. This slowdown is normal and can be overcome with the right strategies.

Understanding the different stages of weight loss can help you manage expectations and build sustainable habits.

Here's what you need to know about these two common stages of weight loss:

Approaching Different Weight Loss Phases

While it's tempting to lose weight quickly, it's not the best way to maintain a healthy weight long-term. Aim for a gradual weight loss of one to two pounds (0.5 to one kg) per week.

Research suggests that losing 0.7% of body weight per week is a reasonable goal. This rate minimizes muscle loss while promoting fat loss. Losing weight faster could lead to muscle loss and a slower metabolism over time, which is something you want to avoid.

Weight loss is often a gradual process with periods of faster and slower weight loss.

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Starting Weight Loss

Our body stores energy in two main ways: glycogen (sugar) and fat. Glycogen acts as readily available energy, similar to a refrigerator, while fat stores energy for long-term needs, like a freezer. Glycogen is bound to water, so as it's depleted, we also lose water weight.

Weight Loss Stalemates

As the body adapts to calorie restriction, weight loss can plateau. This is a normal part of the process and happens due to metabolic adaptation, a survival mechanism to regain body mass.

Losing weight slowly while preserving muscle is beneficial for long-term health and sustainable weight management. Rapid weight loss is often linked to muscle mass loss, which can slow down metabolism.

Fat Loss vs. Weight Loss: A Clear Distinction

It's crucial to differentiate between fat loss and weight loss during the various stages of weight loss. Often, these terms are used interchangeably, but they represent different concepts.

Although all fat loss results in weight loss, not all weight loss is solely attributed to fat loss. As previously mentioned, you could also be losing water, leading to seemingly faster results.

Weight loss encompasses losing a combination of fat, muscle, and water, while fat loss specifically refers to fat (adipose) tissue. Unlike muscle tissue, which supports movement and strength, and water, essential for hydration and bodily functions, excess fat contributes to many health risks, including:

Cardiovascular disease
Diabetes
High blood pressure

Weight loss changes the minimum calorie requirement for survival and makes you hungrier, making weight loss maintenance more challenging. Consuming enough protein and exercising regularly helps your body build and maintain muscle mass.

Remember, focusing solely on the scale might be misleading because it doesn't distinguish between fat, muscle, and water loss. Instead, consider measuring body composition or taking progress photos to better track your progress.

Tackling Weight Loss Plateaus

At some point during your weight loss journey, your body may adapt to your current calorie intake to conserve energy, leading to a frustrating plateau. In this case, you can benefit from taking small steps to help achieve your weight loss goals.

According to Dr. Nabil Tariq, a weight loss surgeon at Houston Methodist, here are some examples:

Avoiding crash diets: Dr. Tariq explains that crash diets “slow your metabolism and reduce lean body mass, making it harder to maintain weight loss long-term.” When cutting calories, ensure you're consuming plenty of vegetables, lean protein, and whole grains while minimizing processed foods and sugary snacks.
Increasing strength training: Building muscle can also help your body to burn more calories, leading to weight loss. Try incorporating different types of exercises for at least 150 minutes per week. “Cardio is an efficient way to expend calories during workouts, but building muscle can help you burn calories even when you’re not exercising,” says Dr. Tariq.

Dietitian Denise Hernandez suggests another approach:

Keeping track of your diet: This helps you understand your current eating habits so you can gradually reduce your calorie intake for weight loss. For example, if you typically consume 2100 calories, you could start by reducing your intake by 250-500 calories. Many people make the mistake of cutting back too drastically, leaving them with no room for further reductions when they hit a plateau.

If these strategies haven't led to significant progress after several weeks, seeking guidance from a healthcare professional might be beneficial. A registered dietitian can provide personalized support to help you achieve your goals.

It's important to remember that “The weight at which the body stabilizes when engaging in healthy behaviors can be referred to as the ‘best weight,’” according to Sean Wharton, MD (and his colleagues). It's possible that what you perceive as a weight loss plateau is actually your body reaching its optimal weight.

Key Takeaways

Achieving sustainable weight loss can be a challenging process. Remember, there's no one-size-fits-all approach, and everyone's weight loss journey will be unique.

It's common to experience weight loss plateaus even if you see initial progress. By understanding the different phases of weight loss, you can make informed choices to establish healthy habits and achieve better outcomes.