What Is a Weight Loss Plateau and How Can You Overcome It

If you’re trying to lose weight, you know how tough it can be to keep up the momentum when the scale isn’t moving and you’re no longer seeing results. It’s all too easy to get stuck in a weight loss plateau, which can be caused by a range of factors. But don’t get discouraged; there are plenty of things you can do to kick-start your progress again.

In this post, we’ll share five proven strategies for busting through a weight loss plateau. We’ll discuss why plateaus happen, what you can do to break through one, and how to prevent it in the future. With the right plan of action, you’ll be back to losing weight in no time.

What Is a Weight Loss Plateau?

A weight loss plateau is a period of stagnation or a decrease in progress toward weight loss. This can be caused by several factors related to diet or physical activity and may make it difficult to reach certain weight loss goals. Coming from someone who has hit a weight loss plateau multiple times in her life, I know it’s incredibly frustrating, especially when you’re doing all the right things. But like anything else, as our bodies change, we require different things, so it’s important to check in honestly with yourself to determine if your current habits are helping to reach your goals. And if they’re not, we have a list of weight loss plateau busters to get you started.

Causes of Weight Loss Plateaus

There are a few reasons why you might reach a weight loss plateau. When it comes to your diet, reducing how many calories you consume can sometimes have a negative impact. For instance, reducing your calorie intake too much or too suddenly can trigger an adaptive response from the body, resulting in a decrease in metabolic rate. Becoming settled into certain eating habits may also halt weight loss. Your habits related to physical activity can also play a role in weight loss plateauing as too much repetition of certain exercises and workouts can reduce their effectiveness over time.

Tactics to Break Through a Weight Loss Plateau

Change Eating Habits

Look closely at your eating habits and determine whether they’re working for your goals. Are you regularly eating foods that are too high in salt or sugar that could be replaced with healthier options? Are you eating enough protein or enough of the right food groups? Could you make switches in portion size, such as reducing portion sizes that are too large or spacing portions out throughout the day? Achieving the proper nutrition during any weight loss plan is tricky so it could also be helpful to speak with a medical professional or nutritionist. And keep in mind that it may take some experimentation to determine what is best for you.

Adjust Exercise Routines

Make sure that your exercise routines are varied enough to stay effective and challenging as you progress through them. This means switching to heavier weights as you get stronger, whether you use dumbbells or kettlebells. It can also be helpful to change it up by adding some new exercises or switching up the order of your routine on a regular basis. For those who enjoy weight-lifting, progressive overloading is an easy way to ensure that your routine will continue to be effective.

Increase Activity Level

Increasing activity levels can give the body the extra push it needs to break through a weight loss plateau by igniting a higher metabolic rate, leading to more weight loss over time. Try adding more walking or biking into your routine or simply increase the intensity of your physical activities, such as running faster or lifting heavier weights during strength-training sessions. High Intensity Interval Training, or HIIT workouts, are an easy way to increase your activity level without taking too much time out of your day.

Increase Calorie Intake

If you’ve been calorie restricting, it might be necessary to slightly increase your calorie intake in order to give your body the extra energy needed for increased physical activity and the metabolism-boosting effects mentioned above. This should be done carefully and according to your needs and goals though. It’s best to consult with a nutritionist before making any major changes to your calorie intake to ensure that you’ll still be seeing results while eating healthy foods in proper portions.

Consume More Protein

Protein is an essential nutrient for dieters trying to lose weight as it helps preserve muscle mass while burning fat and contributes to feelings of satiety for longer periods of time. Protein also has thermic effects, which means that it requires more energy expenditure than carbohydrates or fat during digestion and absorption. This further encourages increased metabolism and fat-burning effects over time.

Final Verdict

Although a weight loss plateau may feel insurmountable, it doesn’t have to be. With dedication and an understanding of the underlying causes of such stagnation, you can get back to losing weight in no time. Utilizing the strategies outlined above can help break through the plateau and put you back on the path to success. So don’t give up — re-commit yourself to the process by making these changes, and you’ll be able to grind through the plateau and get closer to achieving your weight loss goals!