How to Break a Weight Loss Plateau and Crush Your Goals
You've made a lot of changes, and are following a healthy diet and getting active. You've been steadily losing weight and have been feeling well. But suddenly –– boom! –– you get on the scale and have lost no weight. You've hit a weight loss plateau. Why does this happen, and what can you do to get past the plateau and reach your weight loss goal?
What is a Weight Loss Plateau?
When people have reduced their calorie intake and initially lose weight, it's natural to think that process will continue from day to day without changes. Although you might experience rapid weight loss when you first start your weight loss journey, our bodies are designed to adjust to our activity levels. What's more, if you're not eating enough protein, you risk losing muscle mass instead of fat, which can slow your metabolic rate, as muscle burns more calories at rest.
When weight loss slows and stalls, this is the dreaded weight loss plateau. Weight loss plateaus are frustrating, but normal. You can get past them by understanding how they work, and how they can be overcome.
Why Does a Plateau Happen?
Holly F. Lofton, a bariatric medicine physician at NYU Langone, told Men's Health Magazine that when people lose between 5% and 10% of their body weight, their base metabolic rate (BMR) will often decrease by 15% and sometimes more, making losing the last 5 pounds challenging. In addition to our body's natural ability to lower our metabolic rate as we lose weight and become more active, other causes of stagnant weight loss include stress, and getting tired of a restricted diet. People also tend to secrete more of the hunger hormone, ghrelin, when they're losing weight, and less of the satiety hormone leptin. Additionally, medications can also play a role, as some of them can slow weight loss progress, too.
Signs of a Weight Loss Plateau
A stubborn figure on the scale is the most significant sign of a weight loss plateau, but it's not the only one. There are also emotional signs, from growing tired of a restrictive diet, to stress reactions and increased hunger. All together, the related problems of a weight loss plateau can be frustrating and understandably, lead to many people giving up on their weight loss efforts.
How Many Weeks is Considered a Weight Loss Plateau?
Some people mistake the normal fluctuations we have in weight with plateaus. Normally, our weights can fluctuate between two to five pounds up or down within a week. Diet, exercise levels, hormone levels, and stress all influence short-term weight fluctuations, which are primarily due to water retention. These short-term changes aren't the same as a longer-term weight loss plateau.
A weight loss plateau varies from person to person, but it takes at least four weeks after your body starts to adapt to its calorie deficit for a plateau to be official.
Most weight loss plateaus don't last longer than about eight to twelve weeks. The good news is, if you can make it through the frustrating plateau period of the weight loss process, your body is likely to readjust to its new normal, and you will begin to lose weight again.
If you're stuck at a single weight, and it doesn't seem like you'll ever lose more weight, don't lose hope. You can overcome this frustrating period and continue your weight loss journey.
Tips to Breaking a Weight Loss Plateau
One of the biggest pitfalls of a weight loss journey is losing valuable muscle mass, which helps our metabolism and body to function at its best. If your weight loss stalls, one of the best strategies is increasing how much protein you're consuming without increasing calories. Consider eating .8 grams to 1 gram of protein per every kilo of your body weight.
Increasing your protein intake isn't the only way to revamp your diet. Here are some more effective strategies to overcome the plateau and lose weight:
Revamp Your Diet
Measure portions carefully, as "eyeballing" food at this stage could be accidentally derailing your weight loss. Also introduce more fiber-rich foods as well as more protein into your diet, and consider trying intermittent fasting to improve insulin sensitivity and promote fat burning.
Change Your Exercise Regimen
Try adding ten to fifteen minutes more of physical activity per day, and adopt new fitness activities, like strength training or High-Intensity Interval Training (HIIT). Studies show that doing more than the recommended amount of exercise (150 minutes per week) can support weight loss efforts.
Pay Attention to Weight Loss Helpers
A good night's sleep, seven to eight hours, is essential for health and successful weight loss. Stay hydrated, and also try to reduce stress.
Track More Than Scale Progress
Look at all of your wins, not just the number on the scale. Do your clothes fit better? If so, that's a win. Do you have more energy, and have you been able to take on more projects or do more things than before? Another big win.
Try a Rest Week
Your body is designed to keep you going under all conditions. Sometimes just giving your body a rest from a strict diet and exercise program for a few days can give your body the break it needs before continuing to lose weight.
Increase Motion
Your total daily energy expenditure doesn't have to go down as you lose weight. You can burn calories while fidgeting, using a standing desk, practicing light yoga or stretching, or even just getting up and walking a few steps every hour.
Don't Give Up
If you're stuck at a certain number on the scale, don't give up. Although they can last a long time for some people, weight loss plateaus don't last forever.
During this time, your body is continuing to get healthier. If you're stuck in a weight loss plateau, continue with your healthy habit and count your non-weight-related wins. Remember, breaking through a plateau takes patience and consistency. At Proti, we’re here to support you every step of the way with nutritious, protein-packed products designed to help you push past the barriers. Keep moving forward, trust the process, and you'll soon see the progress you’ve been working so hard for!