How to Break a Weight Loss Plateau & Stay Motivated
Are you wondering how to break a weight loss plateau when you feel like you’re already doing everything right? It’s a predicament that is not uncommon, but can be frustrating if you have been experiencing consistent progress. Here’s what you need to know, according to a dietitian.
Weight loss plateaus are actually quite common. And if you’ve gone through or are going through one, just know there’s likely a reason for it. With the help of a professional, there is a way for you to get back on track. If you’re experiencing weight loss resistance, keep reading.
What is a Weight Loss Plateau?
A “weight loss plateau” is when someone who is trying to lose weight loses it initially, but then finds their weight loss stalled for an extended period. Basically, even though not much has likely changed in their diet and exercise routine, the weight just isn’t coming off anymore.
Will A Weight Loss Plateau Go Away On Its Own?
No, a weight loss plateau isn’t something you should hope to go away without doing anything differently. If your weight loss has been stalled for weeks or even months, it may be time to take action.
In fact, just hoping a weight loss plateau will go away on its own has its downsides. If you stay in a calorie deficit for too long, especially if the calorie deficit is dramatic, you put yourself at risk for getting an insufficient amount of key nutrients over an extended period and muscle breakdown. Plus, it can slow down your metabolism as your body adjusts to the minimal energy it is getting.
How Do You Get Past A Weight Loss Plateau?
So, you can’t move forward, but you can’t wait either. What should you do? Here are 5 of my dietitian suggestions on how you can take action or things to consider when it comes to diet and exercise to break a weight loss plateau:
1. Take a Closer Look at Calories and Macronutrients
Simply put, you may simply need to adjust the number of calories you’re consuming. Now, we’ve spoken here in the past about why weight loss may seem stalled even while in a calorie deficit. However, it’s totally possible that you’re just eating too many calories unknowingly.
Furthermore, even if you are eating the right number of calories to lose weight, you may need to take a look at the macronutrient ratio. This means getting a complete picture of the percentage of fat, protein and carbs that make up the calories you are eating.
Choosing Your Macro Amounts
This specific percentage varies from person to person. However, generally speaking, you usually want to keep your protein intake high, carbohydrate intake moderate and fat intake low for weight loss. Talk to a nutrition professional to find out the precise number of grams you should be consuming from these macros within your calorie prescription.
2. Improve Sleep Quality
It’s becoming well-known in the health community that there is a strong link between sleep deprivation and weight gain. Studies seem to suggest that a nightly sleep of 7-8 hours is the optimal duration to sustain healthy weight. So, if you have been staying close to your diet, but haven’t been sleeping well, this could be a reason for weight loss resistance.
3. Manage Stress
Studies have consistently shown that stress from a multitude of sources can contribute to weight gain or a stall in weight loss. This may have something to do with the hormone cortisol, which is released when the body is under mental and emotional stress.
Scientists believe that high levels of cortisol can hinder the way the body burns fat and promote hunger. So, being aware that stress can affect your weight loss and finding ways to minimize that stress can make a difference.
4. Assess Alcohol Intake
Make no mistake, you don’t have to abstain from alcohol completely to be successful in your weight loss journey. However, due to alcohol’s powerful ability to change your metabolism in a way that doesn’t dance with weight loss, you definitely want to be mindful of how much and how often you drink.
The extra calories for what may seem like just occasional social drinking can massively sabotage your progress if you are not aware.
5. Reboot Your Exercise Routine
If diet is the primary driver of weight loss, I like to think of exercise as the fun side kick. Nutrition is more important than exercise in this situation, but both together make a powerhouse of a team.
So, if you’re going through a plateau and have been following the same exercise routine for some time, it might be worthwhile to have a fitness professional take a look and see if improvements can be made. If you don’t have a routine at all, then you should consider starting one that works for you.
6. Consider Refeeding
Refeeding is a tactic used by nutrition professionals to “reboot” the metabolism. Sometimes, when someone is in a deficit for too long, the body stops recognizing the deficit and thus stops letting go of the weight.
So, you may want to bump your intake up to a surplus for about 6-8 weeks (in what is called a refeeding) and then drop back down to a deficit to see if that breaks the plateau. This can be a bit unnerving to do when you’re used to dieting, so I often recommend working with a dietitian for an individualized approach.
7. Reframe How You Track Your Progress
Putting in 100% effort, but the scale isn’t moving? You may want to just shift to a different way of tracking progress. For example, if you’re not losing weight, but losing inches then you’re probably gaining some muscle while losing fat.
Shift to tracking your progress to more objective measures like waist circumference, how you look in the mirror, and how your clothes fit. You may find your plateau isn’t a plateau after all.
How to Stay Motivated During a Weight Loss Plateau
It’s easy to maintain motivation when everything is progressing, but when one stops seeing that progress and has no clear path to move forward, maintaining motivation can be extremely difficult. Here are some ways you can stay inspired:
Remember why you wanted to lose weight in the first place. Do you want to prevent chronic disease later in life? Upcoming wedding? Fitness goals?
Make goals that don't involve your weight. Do you want to squat more than you ever have? Do you want to try new vegetables? Do you want better times on your morning runs?
Find a friend who also has wellness goals and go on the journey together. Have them hold you accountable and do the same in return. Share your challenges and victories and know you’re not alone.
The Bottom Line on How to Break a Weight Loss Plateau
A plateau can be the worst nightmare for some who have been putting everything they have into losing weight, just to be denied results every time they step on a scale. Breaking through one is tough without the help of a health professional because it can be difficult to know where to turn.
That’s why having a solid weight loss program that is personalized to you can save you a lot of time and headache. My program not only helps you determine how many calories you are burning to ensure you are following the right deficit, but I’ll also tell you the proper macronutrient ratio, and assess lifestyle factors like sleep and stress that may be holding you back. As a certified personal trainer, I can also provide tips on your fitness regimen to optimize your fat loss and allow you to exercise with confidence.
Weight loss plateaus are tricky. And if you are going through a plateau, having one-on-one support from a fitness and nutrition professional can provide a complete assessment with personalized next steps. If this sounds like something for you, check out my services.
