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You’ve been diligently following your weight loss plan, but suddenly the pounds have stopped coming off. Here’s what to do when you hit a weight loss plateau.
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Table of Contents
Introduction
When you’re trying to lose weight, a plateau is when you suddenly stop losing weight even though you’re still following your diet and exercise plan. A weight loss plateau can be frustrating, but it’s normal and there are ways you can break through it.
A weight loss plateau can happen for a variety of reasons, including:
-Your body Adapts to Your Diet: When you start eating healthier and exercising more, your body burns more calories. But as time goes on, your body adjusts to your new calorie intake and becomes more efficient. So you may need to increase your calorie deficit by eating less or exercising more.
-You’re Not Eating Enough: If you’re not eating enough calories, your body will hold on to the calories it does get and you won’t lose weight. Make sure you’re eating enough by tracking your food intake and consulting with a registered dietitian or nutritionist.
-You’re Not Sleeping Enough: Getting enough sleep is important for weight loss. Lack of sleep can lead to increased hunger and cravings, as well as decreased motivation to exercise. Aim for 7-9 hours of sleep per night.
There are a few things you can do to break through a weight loss plateau, including:
-Eating fewer processed foods and more whole foods
-Eating more protein and fiber
-Increasing your water intake
-Increasing your exercise frequency or intensity
-If you feel like you’ve tried everything and nothing is working, consult with a doctor or registered dietitian to find out if there is an underlying medical reason for your weight loss plateau.
What is a weight loss plateau?
A weight loss plateau is when you no longer lose weight, even though you are still following your diet and exercise plan. This can be frustrating, but it is completely normal. There are a few things that can cause a weight loss plateau, such as a change in your metabolism or a decrease in the amount of calories you are burning through exercise. Luckily, there are a few things you can do to break through a weight loss plateau and start losing weight again.
1. Cut back on calories. If you have been eating the same number of calories for a while, your body may have adjusted and is now burning fewer calories. Try cutting back on your calories by 100-200 per day and see if that helps jump start your weight loss again.
2. Increase your exercise. If you have been exercising the same amount for a while, your body may have adapted and is now burning fewer calories during exercise. Try increasing your exercise by adding in some more cardio or lifting heavier weights.
3. Change up your routine. If you have been doing the same workout routine for a while, your body may have adapted and is now burning fewer calories during exercise. Try changing up your routine by doing different exercises or working out at different intensities.
4. Get more sleep. Sleep plays an important role in weight loss and can help boost your metabolism. Try to get at least 7-8 hours of sleep every night.
5. Drink plenty of water. Drinking water helps to flush toxins out of your system and can help boost your metabolism. Aim to drink 8-10 glasses of water per day
Causes of a weight loss plateau
If you’ve been following a weight loss plan and you’re no longer seeing results, don’t despair. It’s common to reach a weight loss plateau after losing a significant amount of weight. Here are some possible causes of a weight loss plateau:
-You’re not eating enough calories. When you cut back on calories, your body responds by burning fewer calories. Over time, your metabolic rate adjusts to your new calorie intake, which can make it harder to lose weight.
-You’re not exercising enough. Exercise not only helps you burn calories, but it also helps to boost your metabolism. If you’re not exercising regularly, your body may be burning fewer calories than it did when you first started your weight loss plan.
-You’ve lost muscle mass. As you lose weight, you may also lose muscle mass. Muscle burns more calories than fat, so a decrease in muscle mass can make it harder to lose weight.
-You’re not getting enough sleep. Sleep deprivation can slow down your metabolism and make it more difficult to lose weight.
-You’re eating too much of the wrong foods. Even if you’re eating fewer calories than usual, eating too many high-calorie foods can stall your weight loss.
-You’re stressed out. Stress can cause an increase in the hormone cortisol, which can lead to weight gain.
How to break a weight loss plateau
If you’re stuck in a weight loss plateau, don’t despair. These simple tips will help you get back on track and start losing weight again.
1. Cut back on calories. If you’re not losing weight, you may be eating too much. Try reducing your portion sizes or cutting back on snacks and dessert.
2. Increase your activity level. If you’re not active enough, you may not be burning enough calories to lose weight. Try adding a brisk walk or jog to your daily routine.
3. Change up your routine. If you’ve been doing the same workout for weeks or months, your body may have adapted to it and you’re no longer burning as many calories. Try a new class at the gym or a different type of workout to challenge your body in new ways.
4. Talk to your doctor. If you’re still not losing weight after making lifestyle changes, there may be an underlying medical reason. Talk to your doctor about possible causes, such as hypothyroidism or insulin resistance.
Tips for avoiding a weight loss plateau
Most people will experience a weight loss plateau at some point during their weight loss journey. A weight loss plateau is when you reach a point where you no longer see a decrease in your weight, despite following your diet and exercise plan.
There are a few things you can do to avoid hitting a weight loss plateau:
-Increase your activity level. If you’ve been doing the same workout routine for awhile, your body may have adjusted to it and you’re no longer seeing results. Try adding some variety to your workouts or increasing the intensity to challenge your body in new ways.
-Change up your diet. If you’ve been eating the same foods day after day, your body may have become used to them and you’re not getting the results you want. Try adding some new foods to your diet or switching up your meals so that you’re not eating the same thing all the time.
-Get more sleep. Sleep plays an important role in weight loss and if you’re not getting enough, it can make it harder to lose weight. Make sure you’re getting 7-8 hours of sleep each night to help support your weight loss journey.
-Reduce stress levels. Stress can lead to unhealthy habits like overeating or binge eating, which can make it harder to lose weight. Try relaxation techniques like yoga or meditation to help reduce stress levels and support your weight loss goals.
Conclusion
Reaching a weight loss plateau can be frustrating, but it doesn’t mean you’re doing something wrong. In fact, it’s often just a sign that your body is adjusting to your new weight.
There are a few simple things you can do to break through a weight loss plateau and continue losing weight. First, try increasing your activity level. If you’ve been doing the same workout for awhile, your body may have adjusted and you’re no longer burning as many calories. Try adding some new exercises or activities to your routine.
You can also try cutting back on calories slightly. If you’re eating the same amount of food every day, your body may have adjusted and you’re no longer in a calorie deficit. Reducing your calories by 100-200 per day can help jumpstart your weight loss again.
Finally, make sure you’re being patient. Weight loss happens gradually, so it’s normal to have plateaus along the way. As long as you’re still making progress overall, don’t get discouraged!
