Weight loss plateaus can be frustrating. After weeks or months of steady progress, you may suddenly find that the scale won’t budge, despite all your efforts. This happens to many people during weight loss. A plateau occurs as your body adjusts to your diet and exercise habits, making further weight loss difficult. But don’t worry. There are ways to overcome this hurdle.
This guide explores the reasons behind weight loss plateaus and provides practical tips to break them and move towards a healthier body.
1. Understand weight loss plateaus
Before getting into strategies for overcoming plateaus, it’s important to understand why plateaus occur. Common reasons include:
metabolic adaptation
When you lose weight, your body needs fewer calories to maintain its small size, so your body’s metabolism slows down. This is called metabolic adaptation. As a result, the calories you burn during the day become less effective at creating the calorie deficit needed for sustained weight loss.
loss of muscle mass
When you lose fat, you may also lose some muscle, especially if you haven’t done any strength training. Muscle is a metabolically active tissue that burns more calories at rest than fat. When you lose muscle mass, your metabolism slows down even more, making it harder to lose weight.
eating habits
Over time, you can unknowingly increase your calorie intake by increasing your portion sizes or consuming more calorie-dense foods. Even a small increase in daily calorie consumption can send you into a plateau.
Lack of exercise variety
If you’ve been doing the same workout routine for a long time, your body may be adapting to it. This means that you are burning fewer calories during exercise than when you first started.
2. Reevaluate your calorie intake
During the weight loss process, your calorie needs will change as you lose weight. What worked for you when you were 10 or 20 pounds heavier may no longer work for you. You may need to adjust your calorie intake to break the plateau.
Recalculate your daily calorie needs
Use our calorie calculator to determine your new daily calorie needs based on your current weight, activity level, and goals. This will give you an up-to-date goal of how many calories you should consume to create a deficit.
size of monitor part
Over time, the portion size may increase without you noticing. Go back to measuring your food and tracking your calorie intake to avoid accidentally overeating. Kitchen scales, measuring cups, and calorie tracking apps can help.
Beware of hidden calories
Watch out for liquid calories such as juices, sodas, alcohol, and premium coffee drinks. These can increase rapidly and may be the cause of stagnation. Also, be aware that sauces, dressings, and seasonings can be high in calories.
3. Review your exercise habits
When your exercise habits become predictable, it’s time to change them. A variety of exercises not only makes training interesting, but also challenges your body in new ways, helps you burn more calories, and overcome plateaus.
Incorporate strength training
Building muscle is one of the best ways to boost your metabolism and break through plateaus. Start incorporating strength training into your routine, such as weight lifting, bodyweight exercises (squats, push-ups, etc.), and resistance band training. Aim for strength training at least two to three times a week.
Try high-intensity interval training (HIIT)
HIIT involves short bursts of intense exercise followed by a short recovery period. It’s an efficient way to burn more calories in less time. For example, sprint for 30 seconds, then walk for 1 minute, then repeat for 20 to 30 minutes. HIIT has been proven to improve metabolic rate and promote fat loss.
Switch up your aerobic exercise
If you’ve been doing the same type of aerobic exercise (like running or cycling) for months on end, your body may be adapting. Try different forms of aerobic exercise such as swimming, rowing, dancing, and hiking to challenge different muscles and burn more calories.
4. Increase non-exercise activities
Non-exercise activity thermogenesis (NEAT) refers to the calories burned through daily activities such as walking, standing, cleaning, and fidgeting. Increasing your NEAT can help you break through weight loss plateaus without the need for intense exercise sessions.
A simple way to increase your NEAT: Use the stairs instead of the elevator. Walk more: Try parking further away from the entrance, attending a walking meeting, or taking short walks during breaks. Stand up: If possible, use a standing desk or, if you work at a desk, take frequent breaks to stand. Move around: Instead of sitting for long periods of time, take short breaks to stretch, pace yourself, or do some light activity.
5. Manage stress and sleep
Both stress and lack of sleep can contribute to weight loss plateaus. When you’re stressed or sleep deprived, your body produces cortisol. Cortisol can increase hunger and cravings, especially for sweet and fatty foods. This can make it difficult to stick to your calorie goals and slow your progress.
Prioritize quality sleep
Aim for 7 to 9 hours of sleep each night. Good sleep hygiene habits include:
Go to bed at the same time and wake up at the same time every day. Limit screen time before bed. Create a relaxing pre-bedtime routine. Keep your bedroom cool, dark, and quiet. Practice stress relief techniques
Managing stress can help prevent overeating and emotional eating. Some ways to relieve stress include:
Meditation and deep breathing: Calms the mind and reduces stress. Physical activity: Exercise is a great way to reduce stress and boost your mood. Keep a journal: Writing down your thoughts and feelings can help you manage stress. Spend time in nature: Walking in nature or simply sitting outside can have a calming effect.
6. Consider “refeeding” or “meal breaks”
If you’re in a calorie deficit for an extended period of time, your metabolism may slow down to conserve energy. In this case, a short “refeed” or “meal break” may help reset your metabolism and give your body a break from calorie restriction.
What is refeed?
Refeeding requires increasing caloric intake (usually from carbohydrates) for 1-2 days. This helps replenish glycogen stores, improve training performance, and boost metabolism. Make sure you get your extra calories from healthy, whole foods rather than junk food.
What is a diet break?
A diet break is a longer period (usually 1-2 weeks) of eating at maintenance calories to give your body and mind a break from dieting. After your break, you can return to your calorie deficit with renewed energy and motivation.
7. Be consistent and patient
Plateaus are a normal part of the weight loss process, and plateaus do not mean you are failing. Often it’s just your body’s way of adapting to the changes you’ve made. The key is to be consistent, make small adjustments, and be patient.
Monitor non-scale wins
The number on the scale isn’t the only way to measure progress. Watch for other signs of improvement, such as:
Inch loss: Even if there is no change on the scale, your body composition may be changing. Increased strength: You can lift heavier weights and do more reps. Improved Endurance: You can exercise for longer or at a higher intensity. Improved mood and energy: Feeling healthier and more energetic is a huge benefit. focus on the long term
Weight loss is a marathon, not a sprint. It’s normal to experience ups and downs along the way. Instead of getting discouraged by temporary plateaus, remember the positive changes you’ve made and the long-term goals you’re working towards.
conclusion
Weight loss plateaus can be frustrating, but they can also be a sign that your body is adapting. By making small changes to your diet, exercise habits, and lifestyle, you can break through plateaus and stay on the path to success. Whether it’s adjusting your calorie intake, incorporating strength training, or improving your sleep, each step brings you closer to your end goal. Be patient, be consistent, and remember that progress takes time.
