Push Past Your Weight Loss Plateau

It’s a familiar story. You started a weight loss program. And at first, it went well. The pounds seemed to melt away during those early days.

But then, something changed. The numbers on the scale stopped moving. And you were left wondering what was responsible for arresting your progress.

The answer is that you likely hit a weight loss plateau. And while this is completely normal, it can be really frustrating.

Let’s look at the reasons for these plateaus, as well as some strategies for moving past them.

Why Weight Loss Plateaus Happen

There are many reasons why there might be a pause in your weight loss. These include:

1. Adaptive Thermogenesis
   While on a diet, you lose weight because you’re consuming fewer calories than you’re burning.

   But after a while, in an effort to maintain equilibrium, your body adapts to this reduction in caloric intake by burning fewer calories. This mechanism is great if you’re actually starving, but not so helpful if you’re trying to lose weight.

2. Water Loss
   Most weight loss during the initial weeks of a diet isn’t generally because you’re burning fat. More often, this weight loss is due to water loss.

   It isn’t until this water weight is gone that people begin to burn fat. And then the weight that is lost as a consequence of burning fat happens at a slower rate.

3. Reduced Metabolic Rate
   As you lose weight, your body burns fewer calories on a day-to-day basis. In other words, someone who weighs 200 pounds will burn more calories each day than someone who weights 150 pounds, even when sleeping.
4. Muscle Loss
   Fat isn’t always the only things that is lost during a diet. Frequently, people lose some muscle mass, too. This muscle loss can result in a slower metabolism.

How to Get Back on Track

As noted above, weight loss plateaus are very normal. And they in no way mean you won’t reach your goal weight.

Here’s how you can reboot your weight loss efforts when you’ve hit a plateau:

1. Take a Fresh Look at Your Diet
   Because you’ve lost some weight, you may need to adjust your diet in response to shifting nutritional needs. Changes you might try include:

   a) Cutting back on carbohydrates and adding more protein and fiber into your diet.

   b) Adjusting your caloric intake to align with your new weight.

   c) Adjusting not just what and how much you eat, but also when. Intermittent fasting can be a good way to jumpstart weight loss efforts that have stalled.

2. Change Your Exercise Routine
   The human body is good…perhaps too good…at adapting. As a consequence, a change in your exercise routine could be the boost you need.

   Try increasing how much you’re exercising each day. And don’t skip strength training. More muscle will help to increase your metabolic rate.

3. Get Your Hormones Checked
   Healthy levels of testosterone, thyroid, and other hormones are important for maintaining muscle mass and a healthy metabolism. In fact, if these hormones aren’t present in the appropriate amounts, losing weight will feel like trying to push a heavy rock up a steep hill.

   Bioidentical hormone therapy could be the missing ingredient in your weight loss program if your hormones are out of balance.

4. Address Insulin Resistance

When people become insulin resistant, it simply means the body no longer responds to the production of insulin as well as it ought to. This is particularly common as people age.

Medications like metformin, semaglutide, and tirzepatide can combat insulin resistance, thereby making weight loss easier.

5. Be Patient
   It’s likely you spent many years putting on the weight you’re trying to lose. Remember that these are permanent, lifelong lifestyle changes you’re making. It may take your body a while to get the memo.
6. Reward Your Success
   Even if you haven’t reached your goal, be sure to celebrate your progress.

   Buy some new clothes to fit your new body. Or allow yourself a cheat day. A little reward now could be the motivation you need later.

It’s a Marathon, not a Sprint

Yes, weight loss plateaus are frustrating.

But remember…weight loss is not linear. Your body will adapt as your weight goes down. And it’s normal for there to be fluctuations, even when you do everything right.

Be patient, shake things up if you need to, and stay focused on your ultimate goal: a healthier and more vibrant you.

Are you struggling to lose weight? We’re here to help. Call us at 800-859-7511 to schedule your complimentary 30-minute using our easy contact form.