How To Work Through A Weight Loss Plateau

You’ve been consistent with your diet and workouts the past few weeks or months and have dropped some weight. Congratulations! It can be challenging sticking to a plan but you’ve built momentum and have learned more about your body recently. 

 

However, now you may be hitting a weight loss plateau. It’s okay, it happens and is actually a very normal part of one’s weight loss journey. 

If you haven’t seen it yet, in our other article, we review why you may be hitting a weight loss plateau. And now in this article, you’ll learn how to break through a weight loss plateau.  You’re not alone, many people experience this issue. One in particular stands out, we’ll call her Carla. 

Carla had been on a weight loss journey for several months. She had made significant progress, losing 20 pounds in the first three months. However, she got stuck in a weight loss plateau for about 3 weeks, and despite her continued efforts, the scale hadn’t budged. Carla felt frustrated and discouraged. She’d been eating a healthy diet, tracking her calories, and exercising regularly. She didn’t understand why she wasn’t seeing any progress. She knew that plateaus were common, but she didn’t know how to break through it.

One day, Carla decided to reach out to a fitness and nutrition coach named Mike. Mike suggested that Carla try changing up her routine. He recommended that Carla try increasing the intensity of her workouts and adding in some strength training. At first, Carla was hesitant. She’d been comfortable with her routine, and the thought of changing it up seemed daunting. But with Mike’s encouragement, she decided to give it a try.

Carla started incorporating strength training into her workouts, using resistance bands and dumbbells. She also increased the intensity of her cardio workouts by adding intervals and getting in more steps a day. At first, Carla didn’t see any changes. But after a week, she noticed that her clothes were fitting a little looser. When she stepped on the scale, she was surprised to see that she had lost two pounds.

Encouraged by her progress, Carla continued with her new routine. She added in more protein to her diet and cut back on carbs. She also started doing yoga and meditation to help manage her stress levels. Over the next few weeks, Carla’s progress continued. She lost another five pounds, and her body began to look more toned and defined. She felt more confident in her own skin and was proud of the progress she had made.

Breaking through her weight loss plateau had not been easy, but Carla realized that sometimes it takes a change in routine to see progress. She was grateful for the support of her coach Mike, who had encouraged her to try something new. Now, Carla was more motivated than ever to continue on her weight loss journey and achieve her goals.

How To Work Through A Weight Loss Plateau

Re-evaluate your calorie intake: 

When you first started your weight loss journey, you may have calculated your daily calorie intake based on your weight, age, and activity level. However, as you lose weight, your calorie needs will also decrease. This means that you may need to recalculate your calorie intake and adjust it accordingly. Use an online calorie calculator to determine your new calorie needs and adjust your diet accordingly.

In Carla’s case, she reevaluated her protein and carb intake. She increased her protein intake which is helpful when exercising more because it’ll help her body recover better. Also eating more protein is more satiating. 

She also lowered her carbs. Not by a crazy amount but cut out some non-essential carbs like pastries, muffins, and other starchy snacks. She also brought in more nutritious foods like veggies and fruits. Keeping her more full and satisfied instead of feeling hungry. 

Mix up your workouts: 

Doing the same exercise routine every day can become monotonous and your body may become accustomed to it, which can make it less effective. Try mixing up your workouts by incorporating new exercises or increasing the intensity of your current routine. For example, if you usually do a moderate-intensity cardio workout, try adding some high-intensity interval training (HIIT) to your routine. In Carla’s case, she brought in strength training to help break through a plateau. 

Get enough sleep: 

Sleep is essential for weight loss as it helps to regulate your hormones that control hunger and metabolism. Lack of sleep can disrupt these hormones, making it harder to lose weight. Aim for 7-8 hours of sleep each night to ensure your body is functioning optimally.

Tips for better sleep:

• Keep it cold. By keeping it between 60 and 69 degrees Fahrenheit you’ll be able to avoid night sweats that could keep you up. And you help your body cool down to recover in sleep. 
• Avoid blue light before bed. Blue light is the light that comes from cell phones, TV’s and other electronic screens. It can disrupt your melatonin production which in turn will interrupt your sleep patterns. Causing you to get less out of your sleep. You can wear blue light blocking glasses or turn on a blue light filter on your phone from 7pm to 5am. 

 

Keep a food diary: 

It’s easy to underestimate the number of calories you’re consuming each day. Keeping a food diary can help you keep track of everything you eat and make sure you’re staying within your daily calorie limit. It can also help you identify any problem areas in your diet that may be hindering your weight loss progress.

You don’t have to physically write it down either. There are many mobile apps out there that can help you track every detail. Also, it’ll be a learning experience to see how many calories are in what food items.

Reduce stress: 

High levels of stress can lead to an increase in the hormone cortisol, which can cause weight gain. Find ways to reduce your stress levels, such as practicing yoga, meditation, or deep breathing exercises.

Consider a short-term calorie increase: 

Sometimes, reducing your calorie intake too drastically can actually slow down your weight loss progress. Consider increasing your calorie intake slightly for a few days to give your body a metabolic boost, then return to your normal calorie intake.

This means eating a little more fruits and natural carbohydrates and fattier proteins. Just for a few days to give your body a slight uptake and then back into your new routine. 

Be patient: 

Remember that weight loss is a journey, and it takes time to achieve your goals. Don’t get discouraged if you don’t see immediate results. Stay consistent with your healthy habits, and you will eventually break through your weight loss plateau.

In conclusion, hitting a weight loss plateau is a common problem that many people face. However, by implementing these strategies, you can break through your plateau and continue on your weight loss journey towards a healthier and happier you. Remember to be patient and consistent, and you will eventually achieve your goals.