The Last Five Kilos Are The Hardest To Lose. Here’s Why, And What You Can Do To Get Past The Weight-Loss Plateau

The last five kilos of weight loss can be difficult because as you lose weight, your body’s metabolism slows down, making it harder to burn calories. This is because of the following:

1. When you are already at lower body fat percentages, your body needs fewer calories for sustenance, so it becomes harder to lose weight.
2. Your body becomes more efficient at burning calories as you lose weight. This means that to lose the same amount of weight, you need fewer calories.
3. Your metabolism slows down as you lose weight. This is because the body doesn’t need to work as hard to maintain its body weight.
4. You become less motivated to stick with your diet and exercise plan as you reach lower body fat percentages.

Understanding the weight-loss plateau

A weight loss plateau is a period of time when an individual’s weight loss slows down or stops despite continuing to follow a diet and exercise regimen. This can happen for several reasons, such as a decrease in metabolism, a lack of adherence to the diet or exercise plan, or a decrease in muscle mass.

What to do about a weight loss plateau?

There are a number of strategies that can be used to overcome a weight-loss plateau:

Re-evaluate your diet

Ensure that you are consuming a balanced and nutrient-dense diet that is appropriate for your energy needs. Keep a food diary to track your calorie intake, and consider consulting a registered dietitian to help you design a diet plan that is tailored to your needs.

Increase your physical activity

Increasing the frequency or intensity of your exercise routine can help boost your metabolism and burn more calories. Consider incorporating resistance training to build muscle mass, which can help increase your metabolism.

Mix up your routine

Your body can adapt to a consistent exercise routine, so try to mix things up to keep your body challenged.

Monitor your progress

Keep track of your weight and measurements, it can help you to stay motivated and focused on your goals.

Get enough sleep

Sleep plays a crucial role in regulating hormones that control appetite and metabolism. Aim for 7-9 hours of sleep per night.

Seek professional help

If you’ve hit a weight-loss plateau that you can’t seem to break through on your own, consider consulting with a healthcare professional or a registered dietitian for personalized advice and guidance.

Remember that weight loss is not always linear and it’s important to be patient with yourself. It’s also important to focus on overall health and well-being, rather than solely focusing on the scale.

About The Contributor

Dr Rachel Teoh Pui Pui 

Family Physician

Qualifications

MBBS (Spore 2002), Postgraduate Diploma, Postgraduate Diploma in Family M,  DIP (Fam Med, 2009), DIP (Derm UK, 2007)