You’ve been losing weight steadily and have noticed how your body is changing for the better—until recently. You have 10 more pounds to go, but they won’t seem to budge. You’ve hit a weight loss plateau, and you can’t figure out why.
Along with your frustration, you likely have many questions about why your weight loss has stalled. You’re eating right and working out, but you no longer seem to make progress. Let’s explore what a weight loss plateau is and what factors contribute to it. We also provide strategies you can adopt to get over that hump.
A weight loss plateau occurs when there’s a halt to your weight change. This phenomenon is quite common, and you can count on it happening eventually if you stick with your weight loss regimen long enough. However, it can come as a surprise when it happens to you, especially when you’ve been so disciplined thus far.
Your weight loss journey typically follows a pattern. First, you often see a rapid drop in weight during the first few weeks, which is usually due to calorie reductions. What results is your body releasing extra glycogen, which is carbohydrates stored in the muscle and liver. Water comprises a significant part of glycogen, so when it gets burned, your body primarily drops water weight, which is temporary.
The use of muscle to burn calories is known as metabolism. Your metabolic rate tends to decline as you lose weight because, as you shed fat, you also lose some muscle. With a lower metabolism, you burn fewer calories than you did when you were heavier. The result is slowed weight loss.
Eventually, the number of calories you burn will ultimately equal the calories you consume, and that’s when you hit that plateau. To start losing weight again, you need to ramp up your physical activity or cut down on calories even more. Unfortunately, this approach won’t lead to as much weight loss as it did when you first started.
Having your weight loss stall after a while is typical, even though it can be exasperating. As discouraged as you might be, however, it’s crucial that you don’t give up and go back to your unhealthy habits. Fortunately, you can restart your efforts to slim down by engaging in the following strategies:
If you can afford to, cut out more calories without going below 1,200 in one day. Dipping below this threshold could put you in a constant state of hunger, which will only undermine all the hard work you’ve done and put you at risk of overeating.
You shouldn’t quit cold turkey on the carbs. They’re your body’s primary source of energy. However, if you haven’t been too restrictive on carbohydrates, a plateau may be the time to reduce your intake because eating fewer carbs may reduce your hunger. Therefore, consider cutting down on the following:
Another possible reason for your plateau might be that you’re not getting enough protein, which is more effective than fat or carbs at boosting metabolism. Protein also triggers hormone production, helping you feel full and suppress your appetite. Increase your protein intake with these foods:
Try to incorporate a protein source into each meal and snack. You can also add protein powder, such as whey, to shakes and other foods you enjoy.
Reaching a weight loss plateau is not the time to let up on your exercise. You could even take stock of your workouts to determine if you’re doing enough or incorporating enough moderate or intense exercise sessions. You’ll get the best results from at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week. Adding strength training can help you burn even more calories.
When you’ve been working toward your ideal weight for a while, it’s easy to slack off on occasion or let slip some of the “rules” you’ve set for yourself. Skipping an exercise session here or eating extra-large portions occasionally can lead to stagnation or even some weight gain.
We all slip up from time to time, and it’s never too late to make a course correction. For example, if you’re not already doing it, consider tracking your food by keeping a food diary. You may realize that you could be underestimating the calories you consume.
If it’s been days or weeks since you’ve hit the gym, recommit yourself or find a physical activity you might enjoy more. Invite a friend to join you during workouts for more motivation and accountability.
No matter how much you’re struggling to overcome your plateau, don’t give up. You’ve come too far to quit. However, if changes in your weight-loss efforts aren’t helping, it may be time to consult the medical professionals at Happy Hormone Cottage.
Our practice assists many clients in overcoming their plateaus with weight loss medications like GLP-1 therapy. These treatments decrease appetite, boost metabolism, and help you feel fuller after meals. Along with medication, we offer a complete weight loss program that includes support, nutrition guidance, and medical supervision to help you achieve the long-term results you want.
