Stopped Losing Weight? Time to Overcome That Weight Loss Plateau!
Maintain Your Weight Loss Momentum
You’ve been doing everything right—eating healthy, sticking to a low-calorie diet, and working out regularly. You’ve seen your weight drop and have been feeling great! But then, out of nowhere, the scale stops moving. It’s like your weight just decided to take a vacation. You know what that means—you’ve hit a weight-loss plateau.
For me, this is probably one of the most frustrating parts about being on a weight loss journey. But the good news is that it happens to almost everyone at some point. Weight loss can slow down or even stall, and it’s totally normal. The main thing to take note of is that once you understand why plateaus happen, you can figure out what to do next to keep your healthy habits on track. It’s all about not letting this stop you from staying on your journey.
When you hit a plateau, think of it like this: now it’s time to get creative and think outside the box. The moment you notice you’re no longer losing weight, it’s time to make some adjustments to what you’re currently doing.
What Causes a Weight Loss Plateau?
At the start of your weight loss journey, you might notice the scale dropping pretty quickly. That’s totally normal, and here’s why: when you first cut calories, your body taps into its glycogen stores for energy. Glycogen is a type of carb found in your muscles and liver, and it holds on to water. So, when your body burns it for fuel, it’s also losing a bunch of water weight. But don't get too excited—this is just temporary.
As you keep losing weight, you're also losing some muscle along with fat. And muscle is important because it helps your metabolism stay high (basically, it helps you burn calories faster). So, as you lose muscle, your metabolism slows down, which means you’re burning fewer calories than before.
That’s why weight loss starts to slow down after a while. If you're eating the same amount of calories that helped you lose weight, your body will eventually reach a point where you're burning the same amount of calories as you're eating—hello, plateau. When this happens, it’s time to change up your current diet and workout routine. Follow the tips below to come out of a stagnant weight loss plateau
Intensify Your Workouts
If you've hit a weight loss plateau, it might be time to step up your workouts. As you lose weight, your metabolism slows down. But don’t worry—resistance training (like lifting weights) helps keep your muscle mass, which helps burn calories even when you're not working out. I’ve noticed when I lift weights, I can feel my metabolism working overtime, and it keeps me in the game. So, try adding a little more intensity to your workouts!
Up Your Greens and Veggies
Eating more veggies is a simple but powerful way to keep cravings in check. Veggies help fill you up without adding a ton of calories. They’re also packed with fiber and nutrients that help with digestion and recovery. When I add extra greens to my meals, I always feel more satisfied and ready to tackle the day. Plus, they help balance hormones and keep your gut happy—super important when you're trying to lose weight!
Cut Back on Carbs
If you're still struggling to lose weight, cutting back on carbs might help. A lot of people swear by low-carb diets for weight loss, and while the science is still up for debate, I can personally say that cutting carbs helped me push through my own plateaus. If you’re thinking of trying it, just remember—it’s about finding what works best for YOU!
Skip the Alcohol and Sugary Drinks
You may not realize it but alcohol and sugary drinks are sneaky calorie bombs. I used to think I could have a couple of drinks here and there without it affecting my progress, but trust me—it does! Alcohol can lower your willpower and lead to overeating. Plus, those calories add up fast, and they don’t give your body any nutrients, thus, “empty calories.” I know it’s tempting, but cutting back on these drinks can help you break through that plateau.
Eat More Protein
Protein is your best friend when you’re trying to lose weight. It helps build muscle and keeps you full for longer. If you're like me, you don’t always feel like eating chicken or fish, but I’ve found that adding protein to every meal keeps me from snacking.
Stress Less
This is easier said than done, but stress is like the hidden villain in your weight loss journey. It can mess with your eating habits and make you crave unhealthy foods. I’ve been there, trying to juggle work, life, my dog, and my fitness goals—and stress always gets in the way. Finding ways to manage stress, like doing yoga or taking a walk, can help keep you on track. Take time for yourself, and your body will thank you!
Get More Sleep
Sleep is crucial for weight loss—no joke! When you don’t sleep enough, your body doesn’t have the time it needs to repair and reset. I’ve noticed that when I don’t get enough rest, my cravings go through the roof. Plus, sleep helps with metabolism and keeps your energy levels up for your workouts. Aim for 7-8 hours, and you might just see the weight loss start moving again!
Look Beyond the Scale
Finally, remember that the scale doesn’t tell the whole story. Women, especially, can experience plateaus because our bodies tend to hold onto fat a bit more than men’s. So, if the scale isn’t moving, don’t beat yourself up. Look at other signs of progress, like how your clothes fit, your energy levels, and how strong you feel. Trust me, the scale isn’t the only measure of success!
Hitting a weight loss plateau can be frustrating, but remember, it’s totally normal and part of the journey. Instead of stressing, take it as a sign to get creative and adjust your routine. By tweaking your workouts, changing up your diet, and managing stress, you can keep moving forward.
More Health News
Don’t Join a Gym Without Considering These Important Factors. Learn More
Research Shows Dog Owners Are Living Healthier Lives. Learn More
No Gym, No Problem: Easy Ways to Add More Movement to Your Day. Learn More