Weight Loss Plateau
If you’re on a weight loss journey, you may have experienced the frustrating phenomenon of a weight loss plateau. This occurs when your progress suddenly stalls, and you cannot shed those last few kilograms. But don’t worry, you’re not alone. Weight loss plateaus are common and can be overcome with the right strategies and mindset.
In this blog, we will explore the causes of weight loss plateaus and provide 12 effective strategies to break through them. Backed by the expertise of endocrinologists, nurse practitioners, dietitians, and general practitioners, these evidence-based techniques will help you overcome your weight loss plateau and continue to be a healthier you
Understanding the Weight Loss Plateau
What is a Weight Loss Plateau?
A weight loss plateau refers to a period during your weight loss journey when your progress slows down or comes to a halt. It can be incredibly frustrating, especially when you’ve diligently followed a balanced diet and exercise routine.
How Long Does a Weight Loss Plateau Last?
A weight loss plateau typically lasts for at least three to four weeks. During this time, your weight may stabilize, and you may even experience a slight weight regain. It’s important to remember that weight loss is not always linear and that plateaus are a normal part of the journey.
What Causes a Weight Loss Plateau?
Several factors can contribute to a weight loss plateau:
Calorie Adjustment: As you lose weight, your body requires fewer calories to function. Your progress may stall if you don’t adjust your diet and exercise accordingly.
Muscle Loss: When you lose weight, it’s common also to lose muscle mass. Since muscle burns more calories than fat, a decrease in muscle mass can slow down your metabolism and make weight loss more challenging.
Habitual Changes: Over time, slipping back into old habits, such as snacking or overeating, is easy. These small changes can significantly impact your overall energy intake and hinder your weight loss progress.
Hormonal Changes: Prolonged dieting can affect your hormone levels, increasing hunger and cravings. It can also cause your body to conserve energy by slowing your metabolism.
Strategies to Break Through a Weight Loss Plateau
Now that we understand the causes of weight loss plateaus, let’s explore 12 practical strategies to overcome them. Everyone’s body is different, so it may take trial and error to find the best strategy for you.
Keep a Food Diary
A weight loss plateau refers to a period during your weight loss journey when your progress slows down or comes to a halt. It can be incredibly frustrating, especially when you’ve diligently followed a balanced diet and exercise routine.
Incorporate Meal Replacement Shakes
If you’re stuck in your weight loss journey, consider incorporating meal replacement shakes into your diet. These shakes offer the nutritional benefits of a balanced meal while helping to limit muscle loss. Look for dietitian-approved options that contain high-quality protein and essential nutrients.
Prioritise Protein Intake
Ensure you’re consuming enough protein to preserve muscle mass and boost metabolism. Include a source of protein in every meal and opt for high-protein snacks. Protein helps with muscle preservation and keeps you feeling fuller for longer.
Switch Up Your Exercise Routine
If you’ve hit a plateau, switching up your exercise routine may be time. Try incorporating strength or high-intensity interval training (HIIT) into your workouts. These exercises can help build muscle mass and improve cardiovascular endurance, leading to increased calorie burn.
Watch Your Portion Sizes
Pay attention to your portion sizes; even small deviations can impact your calorie intake. Measure out your food to ensure you’re eating the appropriate serving sizes. This level of precision becomes especially important as you get closer to your target weight.
Be Mindful of Your Activity Level
While regular exercise is essential, be mindful of your overall activity level throughout the day. Avoid falling into the trap of compensatory inactivity, where you become sedentary after a workout. Take every opportunity to stay active, whether taking the stairs or going for a walk.
Prioritise Recovery
Allowing your body time to recover is crucial for continued progress. Ensure you get enough sleep, eat well, and stay hydrated. This will ensure that your body can adequately rebuild and repair itself, enabling you to perform at your best during workouts.
Manage Stress Levels
Stress can have a significant impact on your weight loss journey. High stress levels can disrupt hormone function and increase cortisol levels associated with weight gain. Find healthy ways to manage stress, such as practising mindfulness, engaging in relaxation techniques, or seeking support from a therapist.
Track Your Food Intake
Consider keeping a food journal to track your daily calorie intake. This can help you identify patterns or problem areas contributing to your weight loss plateau. Be mindful of not becoming obsessed with tracking, as it can trigger disordered eating behaviours in some individuals.
Eat a Well-Balanced Diet
Ensure you’re eating a well-balanced diet that includes a variety of nutrient-dense foods. Focus on whole, unprocessed foods and limit your intake of sugary and processed snacks. Aim to create a calorie deficit without compromising on essential nutrients.
Stay Hydrated
Drinking enough water is essential for overall health and weight loss. Dehydration can sometimes be mistaken for hunger, leading to unnecessary snacking. Stay hydrated throughout the day to help control your appetite and support your body’s natural processes.
Breaking Through with Evidence-Based Techniques
Weight loss plateaus are standard on the journey to a healthier you. However, with the right strategies and mindset, you can break through these plateaus and continue progressing towards your goals. Incorporate these evidence-based techniques into your routine, and remember to celebrate the non-scale victories along the way. With dedication and perseverance, you can overcome any weight loss plateau and build the healthiest version of yourself.
Evidence-Based Treatments at My Weight Loss Clinic
At My Weight Loss Clinic, we understand the challenges of breaking through a weight loss plateau. We offer evidence-based medications and treatments to help our patients safely and effectively lose weight. Our treatment plans follow Australian medical guidelines and incorporate evidence-based medicines Australian Weight Loss NPs, GPs, and specialists use. With the support of our team of endocrinologists, nurse practitioners, dieticians, and general practitioners, we provide industry-leading, evidence-based treatment options to help you achieve your weight loss goals.
Contact us today to learn more about our four pillars of treatment and start your journey to a healthier you.
My Weight Loss Clinic
We specialise in education and empowerment. We want this to be the last weight loss program you do.
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