Combating the dreaded “weight-loss plateau”

Creating a kilojoule deficit is key when wanting to lose weight.  When embarking on a calorie restricted diet you reduce your total energy intake which creates what we call a kilojoule deficit – basically you are creating an incentive to access fat stores (which represent stored calories).   The problem is that as you drop weight so your kilojoule deficit shrinks and you need to work harder to maintain a consistent weight loss.  People often comment that the last few kilograms are always the most difficult to shed, this is in fact true because the kilojoule deficits keep getting smaller as you progress with your weight loss.  To maintain good kilojoule deficits when reducing your weight you need to up your game, by reducing energy intake and being strict on portion control and food choices.  Energy expenditure also needs to be increased to keep the kilojoule deficit adequate, this can be achieved by exercising regularly.

One needs to burn approximately 7 700 calories (32 000kJ) to lose 1kg of fat mass.  What is a calorie some may ask, a calorie is a measurement of energy in food.  The average woman needs about 1700 – 2000 calories a day and a man about 2000 – 2 500 calories a day.  In South Africa we use kilojoules and this can become very confusing when certain food products and gym equipment that measure energy expenditure use different units for measuring energy.   To convert a calorie to kilojoules you multiply the caloric value by 4.2 and that will then give you the kilojoule value.  If you walk on the treadmill for 20 minutes and you burn 150 calories and you multiply the 150 with 4.2 than you have burnt 630 kilojoules, which is equivalent to about two slices of bread.  In order to get the scale to shift in the right direction you need to create an energy/kilojoule deficit or 2000-4000kJ each day. You would need to consult a dietitian to help you establish your current energy intake and make recommendations.  You can also use great apps like my net diary or my fitness pal to help you keep track of your energy intake.

Have you battled with a weight-loss plateau?  What have you done to dig yourself out?