As graduates of the HWFL program, you're aware that achieving your "Healthy Weight for Life" post-graduation can take you on quite the journey. From the initial, exciting stages of success & weight loss to the complete frustration of the weight loss plateau....

Weight loss plateaus (WLP) are a normal part of weight loss & are to be expected. It's no surprise that the HWFL Team have regular conversations with members/ graduates regarding their WLPs & the frustrations they cause.

In this newsletter, we look at why WLPs occur, plus a few things you can do to address them.

Try this thought exercise: Q. You have two boxes. One box weighs 20kg the second 10kg. Which box will require less effort to move? A. The second box with a smaller mass.

The same can be applied to each of us. When we are heavier & have a greater mass (BMI) we use more energy to move. So when heavier, performing everyday tasks require more energy. When we are heavier, something called our basal metabolic rate is higher. This makes it easier (when you weigh more) to create an energy deficit, by reducing energy input (food) resulting in weight loss.

As we lose weight our mass reduces (the 20kg becomes smaller) & so too does our metabolic rate. As our fitness increases from regular physical activity, our body adapts, & we become more efficient at doing the same exercises. Just like the new car with better fuel efficiency, we don't cost as much to "run" anymore.

Even with the best intentions, we can lapse in how we manage our dietary & activity regimens. We can become less mindful of food choice, portion size & meal frequency. We may reduce the number of days or duration we exercise. Sometimes, we can do both. These small lapses can affect energy balance & when combined with reduced basal energy expenditure, (due to a hard-won lower BMI) throw our energy balance & causing a WLP or weight regain.

Frustrating & disappointing these WLP & weight regain can be, don't let them get you down. Remember what Jess explored last newsletter - "Thoughts are just thoughts - & we decide how much emotion to attach to them" So let's reframe this. A WLP gives you & your body time to catch up. Consider it an opportunity to take stock of your current achievements, something of which you should be proud. WLPs can allow you space to reflect on your goals - have they changed? Have you achieved a weight that is healthy for you? Do you need to address any lapses in current behaviours?

Strategies to Deal With WLPs

Time to return to the trusty "Week by Week Guide". Refresh your memory on energy balance. Phase 1, Week 3. Can you manipulate one or both sides of this equation to create an energy deficit? Cross-checking portions, reducing energy intake & or adding another 10 or so minutes to your regular activity can help. Maybe it is a matter of returning to the KicStart sachets for a short period of time (use discount code HWFLGRADUATE)

"Change is as good as a holiday" Heard this before? The same goes for weight loss. Sometimes the smallest change can help to get things moving again. Introducing a different free food snack throughout the day or the timing of meals - try having your main meal at lunch & a smaller evening meal. The type of activity you participate in - instead of walking all the time try swimming, stationary bike or change your usual route. Introducing weight resistance activity can often be a great change as well. Increasing lean muscle mass can have positive effects on metabolism. Have a look at the HWFL strengthening exercises in your online member’s hub (click "Education, Tools and Resources", then click Knee and Hip Strengthening on the right-hand side of the new look member portals Welcome Page).

And why not call the HWFL team. Having someone to talk to can make a big difference. You can also read Phase 3, Week 17 in your Week By Week Guide for more information on weight loss plateaus.

But most of all stay positive, the odd WLP is normal & can be addressed. You have all come a long way from when you started this journey & all the efforts to date will have made big impacts on your overall health, which is a great thing indeed.