The “Stall and Whoosh” Phenomenon in Dieting: What Is It, and Is It Real?

The "Stall and Whoosh" Phenomenon in Dieting: What Is It, and Is It Real?

If you’ve ever tried to lose weight, you may have experienced the frustrating plateau – a period when your progress seems to come to a halt despite sticking to your plan. But then, seemingly out of nowhere, the scales start to move again, and you drop a noticeable amount of weight all at once. So what exactly is going on?

What is the “Stall and Whoosh” Theory?

The “stall and whoosh” refers to this common experience amongst dieters: they hit a frustrating plateau (the stall), where despite their best efforts with calorie deficits and regular exercise, they aren’t losing weight. Then, often after days or even weeks, the scale suddenly drops, almost dramatically – that’s the “whoosh.”

It feels like your body is holding onto fat, or something, and then suddenly lets it all go at once.

The Science (or Lack of It!)

Let’s be clear upfront – while many people swear by the “stall and whoosh,” there’s no solid, widely accepted scientific research that confirms this process as a definitive physiological event. However, there are theories that could explain why this happens.

One popular theory is that when you are losing fat, your fat cells don’t immediately shrink. Instead, they temporarily fill with water, which could explain why your body feels squishy or bloated even when you’re losing fat. The idea is that once these cells release the retained water (the whoosh), your body weight drops suddenly. It may not be this though. More on this below.

Why May It Happen Then?

  1. Water Retention: One of the most likely explanations for a stall in weight loss is water retention. Your body might hold onto water for a variety of reasons, such as increased sodium intake, hormonal fluctuations (especially for women), or even after a hard workout when your muscles are recovering. Fat cells could be shrinking in size, but water retention masks the change on the scale.
  2. Stress and Cortisol: Stress can also play a significant role. When you’re stressed, your body produces cortisol, a hormone that can cause you to retain water. If you’re dieting and feeling stressed about the lack of progress, this could actually be making things worse by encouraging your body to hold onto more water. When the stress eases up or your body adjusts to the deficit, the water retention might subside, causing the “whoosh.”
  3. Metabolism and Adaptation: When you’re in a calorie deficit, your metabolism may adjust. Your body’s natural survival mechanisms may slow down weight loss temporarily, leading to what feels like a stall. After a period of adaptation, your body might begin to drop weight again. It may also mean that, now you have lost weight, your maintenance calories have dropped so it is time to reduce your food intake slightly again.
  4. Sleep and Recovery: Sleep plays a major role in weight loss and recovery. Poor sleep can increase hunger hormones like ghrelin and also lead to water retention. If you improve your sleep quality, it may help your body let go of excess water weight, contributing to that whoosh moment.

Is It Real?

From a personal experience standpoint, quite a few of my clients (and myself at times) report stalls and whooshes, so it’s easy to believe there’s something to it.

I had a client last year who seemed to be on a constant stall and whoosh – holding onto weight for up to three weeks at a time, then a big drop, and repeat. I have no reason to believe that she was over-eating and then compensating by under eating to cause this. Her monthly cycle didn’t seem to impact this process either most of the time. It just seemed to be how her body worked.

However, the “whoosh” itself – the idea of fat cells filling up with water only to release it later – hasn’t been conclusively proven. Instead, what’s probably happening is a combination of water retention, metabolism adjusting to the diet, and perhaps even changes in muscle glycogen levels.

Also though, humans are not robots. Our body won’t always work in an exact or predictable way, and not everything needs analysis or a theory! Maybe it is just what it is!? Your weight will naturally stall, ebb and flow over time. The important thing to remember is that as weight loss isn’t a straight downward line. It’s normal to have fluctuations, and a stall doesn’t necessarily mean you’re doing something wrong. Sticking to your plan, staying patient, and not panicking are key.

How to Break Through a Stall

If you’re stuck in a stall, here are some tips that might help:

  • Stay Hydrated: It may sound counterintuitive, but drinking more water can actually help your body release retained water.
  • Manage Stress: Try relaxation techniques like yoga, meditation, or even a leisurely walk. Lowering stress can help reduce cortisol levels and water retention.
  • Adjust Your Diet: A small tweak in your calorie intake, either increasing or decreasing for a few days, might help kickstart your body.
  • Keep Moving: Sometimes a new type of exercise or increasing your daily movement (like walking more) can help break through a plateau.
  • Just Wait: Sometimes, if you are doing everything right, you just need to give it time.

The “stall and whoosh” is a relatable part of dieting, and while the science isn’t definitive, it’s very real in terms of personal and client experience. Bodies are complex, and weight loss is rarely linear. If you experience a stall, don’t panic. Keep going and stay consistent. In the end, the scale is only one measure of success – so focus on how you feel, how your clothes fit, and your overall progress along the way as well!


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