Weight loss plateaus are frustrating, but they are a common part of the weight loss journey. A plateau occurs when your weight loss stalls after a period of consistent progress, even though you are still following the same diet and exercise routine. Understanding why plateaus happen and how to overcome them can help you break through them and continue working toward your goals. Here are a few tips from our medical weight loss clinic Tampa.
Why Weight Loss Plateaus Happen
When you lose weight, your body requires fewer calories to maintain its new, lower weight. As you lose fat, your metabolism can slow down, meaning you need fewer calories to sustain your body’s functions. This can lead to a slowdown in weight loss.
Along with fat loss, you might also lose muscle mass, especially if you’re not strength training or eating enough protein. Muscle burns more calories than fat, so less muscle means a lower metabolic rate.
When people exercise more during a weight loss phase, they often overestimate how many calories they’re burning and end up eating more than they realize. This can lead to a plateau where the calorie deficit is not as large as it was when you first started.
Water retention. Hormonal fluctuations, salt intake, and even muscle repair after intense exercise can cause your body to retain water, temporarily masking fat loss and leading to the appearance of a plateau.
Sometimes, without realizing it, people start slipping into old eating habits. They may begin eating slightly more or make less healthy food choices over time. These small changes can stop weight loss or even reverse progress.
How to Overcome a Weight Loss Plateau
Reassess Your Calorie Intake. As your weight decreases, your calorie needs decrease. Use a calculator to reassess how many calories you need based on your new weight, and create a fresh calorie deficit. You may need to reduce your calorie intake or increase your physical activity.
Increase your Physical Activity. You may need to exercise more or change up your routine. This can include increasing the intensity of your workouts, adding more cardio, or incorporating strength training if you haven’t been doing so already. Building muscle will help raise your metabolism.
Track Your Food. Start tracking your meals more carefully using an app or journal. You might be consuming more calories than you realize. Tracking helps you become more aware of portion sizes, hidden sugars, or extra snacks that might be contributing to the plateau.
Change Up Your Workout Routine. The body can adapt to the same workout routine, so it’s important to vary the intensity, duration, and type of exercise. Try new activities, like cycling, swimming, or yoga, or challenge your body with new strength training exercises.
Reduce your stress. Chronic stress increases the production of cortisol, a hormone that can promote fat storage, particularly around the abdomen. Finding ways to reduce stress, such as through meditation, yoga, deep breathing exercises, or hobbies, can help improve your weight loss progress.
Get Enough Sleep. Sleep plays a vital role in weight loss. Inadequate sleep can disrupt hunger hormones and increase cravings, particularly for high-calorie foods. Aim for 7-9 hours of quality sleep per night.
Adjust Macronutrients. Sometimes, adjusting your macronutrient breakdown (proteins, fats, and carbohydrates) can help break a plateau. For example, increasing protein intake can boost metabolism and reduce hunger, while cutting back on carbs may help reduce water retention.
Take a Break. Sometimes, a short break from the calorie deficit can help reset your metabolism. If you’ve been in a calorie deficit for an extended period, consider taking a week or so to eat at maintenance levels to give your body a break before continuing your weight loss efforts.
Practice patience and be consistent. Plateaus can be discouraging, but it’s important to remember that they are a normal part of the weight loss process. It’s vital to stay patient and keep working toward your goals. Often, the body just needs time to adjust, and small changes can push you past the plateau.
Our healthcare providers work with our clients who find themselves in a weight loss plateau to get them back on track with their medical weight loss in Tampa.
Additional Tips
Stay hydrated by drinking enough water. This helps with fat loss, digestion, and metabolism. Sometimes the body can confuse thirst with hunger, so staying hydrated is key.
Consider Intermittent Fasting. Some people find success with intermittent fasting, which involves alternating periods of eating and fasting. This can help regulate calorie intake and promote fat loss.
Track Non-Scale Victories. Sometimes, weight loss plateaus don’t mean you’re not making progress. Look at other factors like improved strength, better endurance, or fitting into clothes better. These signs show that you’re still making progress, even if the scale doesn’t budge.
If you are obese and have certain medical conditions, you may qualify for the use of GLP-1’s, such as our program for semaglutide weight loss Tampa.
DO NOT GET FRUSTRATED!
Weight loss plateaus are a natural part of the process, but they don’t have to be permanent. By reassessing your habits, adjusting your workout routine, and being mindful of your diet, you can break through the plateau and continue losing weight. Remember that consistency is key, and small changes over time can make a big difference.
If you’ve reached a plateau, try mixing things up, staying patient, and keeping a positive mindset. It’s all part of the journey! Our expert team of healthcare providers, certified in obesity medicine, are here to help you with your medical weight loss in Tampa.
