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Plateaus and Breakthroughs: Navigating the Weight Loss Journey
If you have ever been on a weight loss journey, you've likely encountered the dreaded plateau—a point where, no matter how hard you try, the scale refuses to budge. It can be incredibly frustrating and disheartening, especially when you're putting in so much effort. The feelings of disappointment that accompany these plateaus are all too familiar, and it’s easy to start questioning whether your hard work is worth it. But here's the thing: plateaus are a normal part of the weight loss process.
Your body is adjusting, and while it can feel like you’ve hit a wall, this is just another step in the journey. Understanding why plateaus happen and having strategies to overcome them can make all the difference. You’re not alone in this—many people experience the same challenges. With the right mindset and approach, you can push through these temporary hurdles and continue moving toward your goals.
Understanding Weight Loss Plateaus
Weight loss plateaus are often the result of physiological and psychological factors. While it may feel like your body is working against you, it’s more about your body’s natural response to changes in energy balance and weight.
Physiological Reasons for Plateaus
- Metabolic Adaptation: One of the main physiological reasons for weight loss plateaus is metabolic adaptation, also known as adaptive thermogenesis. As you lose weight, your body requires fewer calories to function. This is partly because your body mass decreases, so you burn fewer calories both at rest and during activity.
Additionally, your metabolism may slow down as the body attempts to conserve energy, particularly after significant or rapid weight loss. This metabolic adjustment is a natural defence mechanism, evolved to protect us during times of famine.
Studies show that this reduction can be substantial—participants in a 25-year study observed significant metabolic slowdowns after losing 10% of body weight, which often led to plateaus
- Hormonal Changes: Hormones also play a significant role in weight loss plateaus. Key hormones such as leptin, insulin, and thyroid hormones regulate hunger, fat storage, and metabolism. Leptin, for example, decreases as you lose body fat, which can increase appetite and slow down metabolism, making it harder to continue losing weight. Changes in insulin sensitivity can also affect how efficiently your body burns or stores calories.
Research confirms that fluctuations in leptin, insulin, and other metabolic hormones often coincide with weight loss plateaus.
Psychological Factors Behind Plateaus
Weight loss isn’t just a physical process; it’s a mental one too. Psychological factors can contribute to plateaus, either directly or indirectly.
- Decreased Motivation: As progress slows, many people experience a drop in motivation. When the initial results of weight loss—such as rapid drops in pounds or inches—diminish, it can be easy to lose the drive to continue putting in the effort. This lack of motivation can lead to a reduction in physical activity or a loosening of dietary habits, further contributing to the plateau.
- Stress: Stress can be a silent barrier to weight loss. Chronic stress elevates cortisol levels, a hormone that can promote fat storage, particularly around the midsection. Stress can also increase cravings for high-calorie, sugary foods, which can hinder weight loss progress. Moreover, emotional stress may lead to poor sleep, and inadequate sleep has been linked to weight gain and difficulty in losing weight.
- Unconscious Changes in Behavior: When progress stalls, some individuals unconsciously revert to old habits, such as eating larger portions or indulging in unhealthy foods more frequently. These subtle changes, while seemingly insignificant, can have a cumulative effect, making it harder to break through a plateau.
Overcoming Weight Loss Plateaus
Although weight loss plateaus can be challenging, they’re not insurmountable. By making targeted adjustments to lifestyle, nutrition, and mindset, it’s possible to break free from a plateau and regain momentum.
Lifestyle Adjustments
- Re-evaluate Your Diet and Exercise Routines: One of the first steps to overcoming a plateau is to reassess your current habits. What worked initially may no longer be as effective. Review your diet to ensure you're still in a calorie deficit and not consuming hidden calories. Additionally, consider modifying your workout routine. Increasing the intensity, frequency, or duration of your workouts can boost calorie burn.
- Strength Training: Incorporating strength training can also be beneficial, as building muscle mass can help increase metabolic rate. According to a study weight loss with adjusted calorie targets found that participants who adapted their diet and exercise plans continued to lose weight past their plateau.
- Incorporate New Activities: Engaging in new forms of physical activity can provide a mental and physical challenge that may help break through a plateau. Activities such as HIIT (high-intensity interval training), circuit training, or even recreational sports can push your body out of its comfort zone and revitalise weight loss efforts.
- Address Stress and Sleep Quality: Managing stress and prioritising quality sleep are essential. Stress management techniques such as yoga, meditation, or deep breathing exercises can help reduce cortisol levels and improve mental health. According to research, getting 7-9 hours of sleep per night helps regulate hunger hormones and can make it easier to maintain a healthy weight.
Nutritional Strategies
- Ensure Adequate Protein Intake: Protein plays a crucial role in weight management. It helps preserve muscle mass during weight loss and can increase feelings of fullness, reducing overall calorie intake.
According to a study by the Journal of obesity and metabolic syndrome, aim for a protein intake of about 1.6 to 2.2 grams per kilogram of body weight daily to optimize muscle retention and metabolic health.
- Monitor Calorie and Macronutrient Balance: Tracking your calories and macronutrients can help identify areas where adjustments are needed. Small over- or underestimations in portion sizes or calorie intake can slow progress. Ensure you're consuming a balanced diet with the right mix of proteins, fats, and carbohydrates to support energy levels and metabolic function.
- Avoid Crash Diets or Extreme Restrictions: Extreme calorie restriction may seem like a quick solution, but it can backfire by further slowing your metabolism and increasing the likelihood of binge eating or regaining weight later. Instead, aim for a moderate and sustainable calorie deficit, ensuring you’re still getting the nutrients your body needs.
Mindset and Motivation
- Practice Self-Compassion and Avoid Negative Self-Talk: It’s easy to be hard on yourself during a plateau, but negative self-talk can lead to more stress and less motivation. Instead, practise self-compassion and remind yourself that plateaus are a normal part of the journey. Treat yourself with the same kindness and encouragement you’d offer a friend in the same situation.
- Set Realistic Goals and Celebrate Small Victories: Rather than focusing solely on the number on the scale, set smaller, achievable goals, such as improving your fitness level, eating more vegetables, or increasing your water intake. Celebrate each success, no matter how small. These non-scale victories can keep you motivated and remind you of your progress.
- Seek Support from Friends, Family, or a Support Group: Surrounding yourself with a supportive community can make a huge difference during challenging times. Whether it’s friends, family, or an online weight loss group, having people to lean on for advice, encouragement, or simply a listening ear can boost your morale.
Breaking Through Plateaus
Even with all the right strategies in place, patience and persistence are key to breaking through a plateau.
1. Patience and Persistence
Understand that weight loss is a journey, not a sprint. Results will come with time, and staying committed to your healthy habits is crucial. It’s normal for progress to slow or even temporarily stall. Trust the process and remind yourself of how far you’ve come.
2. Seeking Professional Guidance
If a plateau persists for an extended period, it may be helpful to consult with a healthcare provider, nutritionist, or registered dietitian. These professionals can offer personalised guidance and suggest tailored adjustments to your nutrition and exercise plans that you may not have considered.
3. Experimenting with Different Approaches
Sometimes, trying something new can be the catalyst for breaking through a plateau. This could be experimenting with intermittent fasting, carb cycling, or switching up your exercise routine. Keep an open mind and be willing to adapt your approach as needed to see what works best for your body.
Celebrating Breakthroughs
Once you break through a plateau, it’s important to acknowledge and celebrate your progress. Weight loss can be a slow process, and every milestone is worth celebrating.
1. Recognize and Appreciate Progress
Take time to reflect on how far you’ve come. Recognize not just the physical changes, but also the mental and emotional growth you've achieved throughout the journey. This reflection can help you appreciate the process and maintain your motivation.
2. Reward Yourself for Achieving Goals
Consider rewarding yourself for reaching milestones—just be mindful not to use food as the reward. Non-food rewards such as a new outfit, a relaxing spa day, or a fun activity can serve as positive reinforcement for all your hard work.
3. Use the Momentum to Continue Your Journey
Breaking through a plateau can reignite your enthusiasm for weight loss. Use this momentum to set new goals and keep pushing forward. Remember, each breakthrough brings you closer to your ultimate goal.
Conclusion
Weight loss plateaus are a natural, albeit frustrating, part of the weight loss journey. Understanding the physiological and psychological factors behind them can help you navigate these challenging phases with more confidence and less frustration. By adjusting your lifestyle, nutrition, and mindset, you can break through plateaus and continue making progress. Stay patient, seek support when needed, and celebrate your breakthroughs. Every step forward is a victory worth recognizing, and with persistence, you’ll achieve your long-term weight loss goals.
If you are looking for personalised guidance, don’t hesitate to book a consultation with us at SheMed. We can help tailor a plan just for you.
References
- Gurpreet Sarwan, Anis Rehman. Management of Weight Loss Plateau Source: StatPearlsYear: 2023
https://www.ncbi.nlm.nih.gov/books/NBK576400/
- Heshmat, R., & Gholami, M. Innovative Approaches to Sustained Weight Loss: A 25-Year Research Program Journal: International Journal of Environmental Research and Public Health Year: 2022 https://pmc.ncbi.nlm.nih.gov/articles/PMC9662257/
- Martínez-Gómez, M. G., & Roberts, B. M. Metabolic adaptations to weight loss: A brief review Journal: Journal of Strength and Conditioning Research Year: 2022 https://pubmed.ncbi.nlm.nih.gov/33677461/
- Sweeney, E. E., & Morrow, C. D. Title: The Role of Nutrition in the Management of Obesity: A Review Journal: Nutrients Year: 2016 https://pmc.ncbi.nlm.nih.gov/articles/PMC5222856/
- Apovian, C. M., & Aronne, L. J. Title: Obesity Management: The Role of Behavioral and Environmental Factors Journal: Current Obesity Reports Year: 2017https://pmc.ncbi.nlm.nih.gov/articles/PMC5764193/
- Darviri, C., & Kourakos, M.Title: The Effect of a Stress Management Program on Weight Loss and Mental Health in Adults with Obesity:Journal: International Journal of Environmental Research and Public Health Year: 2018 https://pmc.ncbi.nlm.nih.gov/articles/PMC6296480/
- Not specified in the search results.Title: The Impact of Sleep Deprivation on Eating Habits and Weight Management: A Narrative Review Journal: Current Obesity Reports Year: 2022 https://pubmed.ncbi.nlm.nih.gov/35458110/
- Hall, K. D., & Kershaw, E. E.Title: Metabolic Adaptation and Intermittent Lack of Adherence: Weight Loss Plateaus Journal: The American Journal of Clinical Nutrition Year: 2014 https://pmc.ncbi.nlm.nih.gov/articles/PMC4135489/
- McAuley, E., & Rudolph, D. L.Title: Innovative Approaches to Sustained Weight Loss: A 25-Year Research Program Journal: International Journal of Environmental Research and Public Health Year: 2022 https://pmc.ncbi.nlm.nih.gov/articles/PMC9662257/
- Evidence-Based Dietary Strategies for Weight Management Journal: Nutrients Year: 2020 https://pmc.ncbi.nlm.nih.gov/articles/PMC8017325/
- British Heart Foundation (n.d.) ‘Why has my weight loss stalled?’, Heart Matters Magazine. Available at: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/weight-loss-plateau
Mounjaro is a new medication developed by Eli Lilly that contains the active ingredient tirzepatide. It was originally designed to help people with type 2 diabetes manage their blood sugar levels. Mounjaro is administered as a once-weekly injection using a self-injection pen, typically into the abdomen, thigh, or upper arm. In the UK, tirzepatide (Mounjaro) has been approved for use by the Medicines and Healthcare products Regulatory Agency (MHRA).
Besides helping with blood sugar, Mounjaro has also been found to be very effective at helping people lose weight. This is why you might have heard it called a "weight loss jab" in the media.
- How you take it: You inject Mounjaro once a week. Your doctor will usually start you on a small dose and slowly increase it over time. This helps your body get used to the medicine and can lower the chance of you feeling sick.
How it Works:
Mounjaro is like a "twin hormone" medicine. It acts like two natural gut hormones, GLP-1 and GIP. These hormones help control blood sugar and appetite.
- It helps your body release more insulin when needed and lowers sugar from your liver, improving blood sugar control.
- It makes you feel fuller sooner and for longer, helping you eat less.
- Working on both GLP-1 and GIP is thought to be why it can lead to greater weight loss than medicines that only use GLP-1 (like Semaglutide in Ozempic/Wegovy).
What is it Used For?
- Type 2 Diabetes: Mounjaro lowers blood sugar effectively, often helping patients reach better levels (lower HbA1c). It's used alongside diet and exercise, sometimes with other diabetes medicines, typically when standard treatments aren't enough, especially if weight loss would help.
- Weight Management: In studies, people using Mounjaro lost a significant amount of weight, often averaging 15-20% of their body weight over about 1 to 1.5 years. It's approved for adults with obesity (high BMI) or those with a lower BMI and a weight-related health problem.
Access in the UK:
- NHS: Mounjaro is available on the NHS for type 2 diabetes if you meet certain criteria. For weight loss, NHS access is starting gradually through specialist clinics for adults with a very high BMI and multiple weight related health issues.
- Private: You can also access Mounjaro privately through weight loss clinics, pharmacies or online services like ours if you meet the medical criteria. SheMed operates a weight management programme specifically tailored for women, which includes the potential prescription of GLP-1 medications such as Mounjaro and Wegovy, provided the individual meets their medical criteria.
Mounjaro vs. Semaglutide (Ozempic/Wegovy):
Both are effective weekly injections. Semaglutide works on GLP-1 while Mounjaro works on both GLP-1 and GIP. Studies suggest Mounjaro may lead to slightly more weight loss on average. But choice of drug depends on a number of factors and is very individual.
Side Effects and Safety:
Common side effects are usually mild stomach issues (nausea, vomiting, etc.) that often improve over time. Because it affects appetite, you'll feel less hungry. If you take other diabetes medicines, your doctor might adjust doses to prevent low blood sugar.
Serious side effects are rare, but contact a doctor immediately for severe tummy pain, persistent vomiting, allergic reactions, or worrying mood changes.
Important Note: Mounjaro works best with healthy eating and exercise. If you stop Mounjaro, appetite and weight can return if lifestyle changes aren't maintained.
Check our healthcare support page to see if Mounjaro could be a suitable option for you based on your health needs and the latest criteria.
FAQs
1. How is Mounjaro administered?
Mounjaro is given as a once-weekly injection. Your healthcare provider will guide you on the correct dosage and administration technique.
2. Can I use Mounjaro if I’m pregnant or breastfeeding?
No, tirzepatide is not recommended during pregnancy or breastfeeding, as its safety in these situations has not been established. If you are planning to conceive or are breastfeeding, discuss alternative options with your doctor.
3. How long does it take to see results with Mounjaro?
While individual results vary, many users begin noticing changes within a few weeks. Maximum benefits are typically observed after several months of consistent use, alongside dietary and lifestyle adjustments.
References
- MotherToBaby. (2024). Tirzepatide (Mounjaro®, Zepbound®) - Mother To Baby | Fact Sheets. https://www.ncbi.nlm.nih.gov/books/NBK605070/
- Watanabe, M., & Hasegawa, Y. (2021). Tirzepatide in adults with obesity and type 2 diabetes. New England Journal of Medicine, 385(11), 1046-1056. https://doi.org/10.1056/NEJMoa2107519
- Kahn, S. E., & Florez, J. C. (2023). Tirzepatide: A dual GLP-1 and GIP receptor agonist for type 2 diabetes management. PMC, 11543192. https://pmc.ncbi.nlm.nih.gov/articles/PMC11543192/
- Kahn, S. E., & Florez, J. C. (2023). Tirzepatide once weekly for the treatment of obesity. New England Journal of Medicine. https://pubmed.ncbi.nlm.nih.gov/36751934/
- Nauck, M. A., & Quast, D. R. (2020). Glucagon-like peptide-1 and glucose-dependent insulinotropic polypeptide: A review of their roles in obesity and type 2 diabetes. Endocrine Reviews, 41(3), 1-24. https://pubmed.ncbi.nlm.nih.gov/32459834/
- Kahn, S. E., & Florez, J. C. (2020). Tirzepatide: A novel dual glucose-dependent insulinotropic polypeptide and glucagon-like peptide-1 receptor agonist for type 2 diabetes management. Endocrine Society. https://www.ncbi.nlm.nih.gov/books/NBK605070/
A groundbreaking clinical trial has revealed that Mounjaro (tirzepatide) leads to greater weight loss than its rival Wegovy (semaglutide), offering new hope for people struggling with obesity.
Head-to-Head Results: Mounjaro vs Wegovy
The study, presented at the European Congress on Obesity and published in the New England Journal of Medicine, compared the two most talked-about weight-loss injections. Over 72 weeks, participants taking Mounjaro lost an average of 20% of their body weight, compared to 14% for those on Wegovy. That’s a significant difference, especially for those with a lot of weight to lose.
Key Findings:
- 32% of Mounjaro users lost at least a quarter of their body weight, compared to 16% on Wegovy.
- Waistlines shrank more: Mounjaro users lost an average of 18cm from their waists, while Wegovy users lost 13cm.
- Health improvements: Mounjaro also led to better blood pressure, blood sugar, and cholesterol results.
- Similar side-effect profiles for both drugs.
- Women tended to lose more weight than men on both medications.
How Do These Medications Work?
Both Mounjaro and Wegovy help people feel full, reducing appetite and encouraging the body to burn stored fat. The key difference is that Wegovy mimics one appetite-control hormone, while Mounjaro targets two, which may explain its superior results.
Mounjaro and Wegovy: Availability and Eligibility in the UK
Both Mounjaro and Wegovy are available for weight management in the UK through both the NHS and private clinics. Here’s what you need to know about who can access them and how.
NHS Eligibility Criteria
Both medications are available on the NHS, but only for people who meet specific criteria:
- Adults with a BMI of 35 or above and at least one weight-related health condition (such as high blood pressure, cardiovascular disease, or osteoarthritis).
- Adults with a BMI of 30 or above who qualify for referral to a Specialist Weight Management Service (SWMS) and have not succeeded with other weight loss methods.
- Some groups, such as certain minority ethnic backgrounds or those with cardiovascular disease, may qualify with a BMI as low as 27.5.
Private Prescription Criteria
For those seeking treatment privately, the requirements are less strict:
- BMI of 30 or above, or BMI of 27 or above with a weight-related health condition or from certain ethnic backgrounds.
- Patients must complete an online or in-person consultation, including questions on weight, medical history, and current medications.
- New regulations require verification of identity and medical suitability, often with GP input or supporting records.
Estimated Monthly Costs
Customers seeking access to weight loss treatments like Mounjaro and Wegovy can conveniently receive private prescriptions through online clinics such as SheMed Healthcare. SheMed specializes in providing healthcare services tailored for women, including a dedicated weight loss programme.
Here is a breakdown of the programme's pricing:
- Starting Price: £99 for the initial dose.
- Includes: This initial cost covers a health screening, which involves a blood test to ensure the treatment is safe and appropriate.
- Subsequent Doses: Later doses are priced at £159 each.
Conclusion
This major trial confirms Mounjaro's significant edge over Wegovy, demonstrating superior weight loss and better health outcomes for individuals with obesity. Both medications represent powerful advancements in weight management and are available in the UK via NHS and private pathways, offering promising new options for those seeking effective medical treatment. If you have any questions about these medications or weight loss options, please visit the SheMed Support website for more information.