4 Tips For Getting Past Weight Loss Plateau
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Kaelin Tuell Poulin ‧ Former IFBB Pro athlete and Co-founder of LadyBoss Weight Loss
As you shed pounds and get closer to your ideal weight, you might experience a common event - the weight loss plateau. A plateau occurs when your body reaches an equalising point and the number of calories it burns each day is the same as the number taken in as you eat.
Overcoming this plateau can be difficult, but it is possible to bust through with a few changes to your daily and workout routine. So, how to fix a weight loss plateau?
#1. Track Your Intake
Maybe you are doing really well in maintaining your lower-calorie diet, or maybe you cheated a few times for a birthday party or special dinner.
Whatever the case, when you reach a weight loss plateau and your body does not want to let go of more pounds, it is a good practice to track what you eat with a food journal and calorie calculator apps. Writing what you eat, and when you eat, it helps you understand how you are nourishing your body.
The practice will alert you to any times where you have not been faithful to your diet or when you have not eaten enough calories to energise your body so that you can adjust your eating habits and keep losing weight.
#2. Keep Decreasing Calories, Or Not
TIP: When you reach a weight loss plateau and your body does not want to let go of more pounds, it is a good practice to track what you eat with a food journal and calorie calculator apps.
As you lose weight, your metabolism actually decreases. With less body mass, you need to burn fewer calories in order to energise your body.
This may lead to a weight loss plateau since you are still taking in the same number of calories that you were before, but your body is not utilising them because it does not necessarily need them. Reevaluate how many calories you consume every day and, if possible, decrease that number by 200, but never go below 1,200 calories.
On another note, it is possible that you are not getting enough calories and that your body has gone into starvation mode. You can figure this out when you reevaluate, and if that is the case, go ahead and add more calories back into your diet to kick your metabolism into motion and spur further weight loss.
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#3. Increase Your Exercise
Increasing your exercise in duration or intensity is another effective way to break through a weight loss plateau, since it burns more calories and speeds up your metabolism. Some ways that you can boost your exercise include:
If you have been following the same exercise routine, mix it up and try doing different exercises. Changing your exercise routine will keep your weight-loss going and help you bust through that plateau.
#4. Move Around More
TIP: Anytime you move you are burning calories, so finding ways you can be more active throughout the day can help you continue burning off the pounds.
Burning calories does not have to happen only during a sweaty workout; moving around more frequently at work can help you continue burning unwanted fat weight. Find ways you can get going during the day:
Anytime you move, you are burning calories, so finding ways you can be more active throughout the day can help you continue burning off the pounds. So be as active as possible to influence the number of calories you burn each day.
The Bottom Line
Overcoming a weight loss plateau is a difficult, frustrating, and discouraging task, but you are not alone; weight loss plateau happens for everyone who attempts to lose weight.
Keep following your diet and exercise routine to maintain the weight loss that you have already achieved, but revise and see if there is anything that you could improve to help you bust through to your ideal size! No matter what happens, be thankful for the weight you have lost so far.
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FAQ
A plateau can last anywhere between eight to twelve weeks, but it also varies on an individual level. After this, it's much easier for us to recommence a period of weight loss.
Body weight fluctuates by a few pounds. It depends on the foods you are eating, and hormones can also have a major effect on how much water your body keeps (especially in women). Also, it is possible to gain muscle at the same time as you lose fat.
A planned cheat day can sometimes shock your body into breaking through the plateau and going back to weight loss mode. It can also give you a mental break from being so careful with what you eat.
Therefore, a person on a 1,200 calorie diet may burn fewer of them. This can slow weight loss. It is possible that some people might not lose any weight or will need to remain on a restricted calorie diet for a significant time before seeing results. Weight loss will vary among people.
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