Why Weight Loss Gets Harder as You Lose

As you get closer to your goal weight, it is normal for your progress to slow down or even stall. This is usually due to any or all of 3 factors:

• The natural lowering of basal metabolic rate (BMR) that occurs when we lose weight
• Hormonal counter measures that tend to drive greater hunger as one loses significant amounts of weight
• The natural tendency to “loosen up” over time (i.e. be less strict about adhering to your eating plan)

The solution is to work with your coaches and clinicians to create a long-term eating plan that takes these metabolic changes into account and helps keep your motivation level high.

Basal Metabolic Rate (BMR) refers to the amount of energy our bodies require to function when we’re at rest. It accounts for roughly 70 to 80 percent of the energy we use each day. In other words, about three quarters of the energy we consume goes towards keeping us alive.

As our body mass decreases, our BMR naturally decreases as well. This makes sense: the smaller a creature is, the less energy it requires (think of a gnat compared to a blue whale). This reduction can be dramatic: for every ten pounds lost, a person’s BMR will typically decrease by about 100 calories per day. Over time, this can add up: if you lose 20 pounds, you will expend—and thus need—200 fewer calories per day; after 30 pounds lost, you will expend/need 300 calories less per day, etc.

Given that weight loss requires the creation of a “caloric deficit” between energy intake and expenditure, it makes sense that this reduction in energy expenditure would make it harder to lose weight. It also explains why the same daily calories and carb allotment that worked well at the beginning of the program may need to be adjusted as your body shrinks and your weight goes down.

Hormonal counter-measures refer to modifications in hunger hormones the body makes in response to significant weight loss. Typically, these changes lead to increases in hunger and cravings with significant weight loss. Consistent low carb living typically helps improve hunger and diminishes cravings by facilitating steady flow of fatty fuel reserves to the brain. When combined with a dietary “calorie deficit” that should also spur additional weight loss. That said, where needed, properly dosed and adjust FDA approved weight loss medications can also counter-act the increases in hunger and plateaus or regain experienced by many in response to weight loss.

To make up for these effects, you may need to work with your health coaches and clinicians to modify your box counts and identify a new daily calorie goal. In addition, you may want to:

• Commit to a two- to four-week period of weighing yourself more regularly and measuring/journaling your food (to share with your coaches and clinicians during visits).
• Return to consistent weekly visits for the next month, for extra accountability and support
• Ask your coach or clinician for techniques or handouts that can help boost your motivation
• Discuss with your clinician a change in dosing, timing of dosing, and new or additional FDA approved weight loss medication if you are eligible and interested in utilizing medication to control portions and counteract increases in hunger stemming from weight loss

Bottom line: these changes are totally normal and surmountable—and we’re here to help.