Are you feeling frustrated by a weight plateau in your weight loss journey? You’re not alone and I’ve been there, too.
It’s common for weight loss progress to stall despite sticking to a healthy diet and exercise routine. The good news is that there are many reasons why weight plateaus occur, and even better news is that there are strategies you can use to break through them.
In this post, I’ll discuss the most common reasons for weight plateaus and provide tips on how to overcome them.
Possible Reasons for Weight Plateau
The reasons plateaus can occur may not always be in your control. Here are a few:
- Hormones – Hormonal imbalances can impact weight gain or loss, especially in women.
- Medication – Certain medications may cause weight gain or make it more difficult to lose weight.
- Medical conditions – Medical conditions such as hypothyroidism or polycystic ovary syndrome (PCOS) can impact weight gain.
If any of these reasons persist or are of health concern to you, it is always important to consult with a practitioner.
On the other hand, some that may be in your control can include:
- Diet-Induced Slow Metabolism – if you have been chronic dieting for prolonged periods of time or have generally been eating less than your body needs, your metabolism may be slow. This makes it more difficult for your body to burn any additional fat. The good news is you can boost your metabolism.
- Exercise – If you don’t have a consistent routine, you could be missing out on the last push you need to burn that extra fat. Keep in mind you should maintain movement even after you hit your goal.
- Processed Diet – Processed foods aren’t the enemy. But a little can go a long way in getting in the way of your goals. Try to limit processed foods as much as possible. I’m a fan of the 80/20 rule where you aim for 80% healthy whole foods and 20% for anything else you want. A plant-rich diet is a great way to achieve this.
It is important to reflect on these reasons to know what you have control over before making any changes to your daily routine. Remember, slow and sustainable changes will get you to your goals more effectively than quick fixes.
How to Break a Weight Loss Plateau
If you’re experiencing a weight plateau, the following strategies may help you break through it:
- Track your progress – Keeping track of your food intake, exercise routine, and weight can help you identify patterns and make necessary changes to your routine.
- Re-evaluate your diet and exercise routine – Your body may have adapted to your current routine, so it may be time to try something new. Consider changing up your meal plan or trying new forms of exercise. You may want to consider a reverse diet to speed up your metabolism.
- Increase physical activity – If you’re already exercising, try increasing the duration or intensity of your workouts. But do this in moderation. No need to go ham 7 days a week.
- An example would be if you walk 30 minutes a day 5 days a week. Could you add an extra 10-15 minutes for a few days? Or how about a few hills on your route? Or if you go to the gym for 2-3 days without a plan, try adding a training program with progressive overload.
- Try new forms of exercise – If you’re only doing cardio, consider adding strength training to your routine, or try a new type of workout altogether.
- Change up your meal plans – Eating the same foods every day can get boring and may not provide enough variety for your body. Consider trying new recipes or foods to keep things interesting. Likewise, add healthy protein sources like these to keep you fuller for longer and less likely to overeat.
- Ensure adequate sleep and stress management – Lack of sleep and high levels of stress can both impact weight loss progress. Aim for at least 7 hours of sleep per night and find healthy ways to manage stress.
How Long Should a Weight Plateau Last?
The length of a weight plateau can vary from person to person and can be impacted by a variety of factors such as genetics, age, and lifestyle habits.
Likewise, you need to be honest with yourself. Are any of the reasons mentioned above in or out of your control?
In addition, are you making small but sustainable changes to your life? That drastic caloric deficit and increase in exercise may not be easy to maintain and it certainly is no fun way of living.
If you are taking your time and doing the right thing, it’s not uncommon for a plateau to last for a few weeks or even months. The important thing is to stay persistent and continue making healthy choices, even if you’re not seeing immediate results.
Keep in mind that weight is made up of several factors. It is important to maintain muscle and burn fat, not the other way around. This is why I like to stress that weight is not the most important factor for determining health.
Read my post about other biofeedback data points to track that are better indicators of health and progress.
Does a Weight Plateau Go Away on Its Own?
Weight plateaus may persist without intervention, especially if the reasons for the plateau are not addressed. It’s important to actively address the plateau and make necessary changes to your routine to see progress.
Ask yourself, is my weight plateau for only a few extra pounds that I decided I want to lose? This is important to consider because maybe you haven’t been losing 5lbs over the last few months but actually you changed your 5lbs of fat into muscle.
If you realize that the reason for a plateau is because you want to see a specific number on the scale but don’t have a scientific breakdown of fat weight vs. muscle weight, then maybe your plateau really isn’t a reasonable plateau at all.
Can a Cheat Day Break a Plateau?
People love and hate cheat days. Personally, I do not have cheat days because I follow the 80/20 rule as I mentioned above. I never feel deprived of my cravings and don’t look at food as good or bad.
But I get it, some people enjoy the security of a structured diet with a cheat day and I won’t take that joy away from you.
However, while a cheat day may seem like a good idea to break through a weight plateau, it’s important to approach it with balance and moderation. Overindulging in unhealthy foods can undo progress and make it harder to get back on track.
All progress will come in time with a balanced approach of moderation.
What to Do If Your Weight Is Stuck
If your weight is stuck despite making healthy choices, it may be time to seek professional help. A healthcare professional can help identify underlying causes and provide individualized recommendations such as the ones I mentioned as reasons for a plateau.
Why Am I Struggling to Lose Weight Again?
Weight loss can become more difficult over time due to a variety of factors such as age, changes in metabolism, or lifestyle habits. Reassessing goals, seeking support, and making necessary changes to your routine can help overcome these obstacles.
This is why I stress understanding the difference between losing weight and burning fat vs. muscle. If this is a consistent concern of yours and you are struggling on your own, I highly recommend getting a personal trainer or health coach to help with your diet and exercise.
Final Food for Thought
Weight plateaus can be frustrating, but they’re a common part of the weight loss journey. Remember to keep in mind the following:
- Reflect on possible reasons for your plateau
- Health concerns that are out of your control
- Habit/lifestyle reasons that are in your control
- Make sustainable changes to set you up for success
- Pick 1-3 changes you can easily implement over time
- Make sure they are incremental and not drastic or overwhelming
- Give yourself time
- Positive change will not happen overnight
- Celebrate the little wins along the way
- If you are still struggling seek help
- You may need to reevaluate your goals
- Get a professional for help if you feel stuck
Finally, remember you are doing this for you. Regardless of where you are in your journey, you still deserve to love yourself and respect your body. You’ve got this and stick with it. It’s amazing how far you have come and how far you will go.
Got a question about weight plateaus or suggestions on how to break one? Comment in the section below I’d love to hear it!
