Hitting a Weight-Loss Plateau: Understanding and Overcoming It

Hitting a Weight-Loss Plateau: Understanding and Overcoming It

The scale has come to a standstill—you've encountered a weight-loss plateau. Don’t get discouraged—it's typical for weight loss to slow and even stall. By understanding what causes a weight-loss plateau, you can decide how to respond and avoid backsliding on your new healthy habits.

Why Do Weight-Loss Plateaus Happen?

Weight loss often starts off drastically because, when you initially cut calories, the body gets needed energy by releasing its stores of glycogen. Glycogen is a type of carbohydrate found in the muscles and liver. When it's burned, it releases water, resulting in a temporary water loss and a larger weight loss effect.

However, weight loss inevitably includes some muscle loss, which interferes with metabolism since muscle is a key driver of metabolism. A slower metabolism equates to slower weight loss, even if you’re consuming the same number of calories as you did during your initial weight loss phase.

Ultimately, weight loss is directly related to a calorie deficit—burning more calories than you consume. When this balance evens out, you hit a plateau.

How to Break Through a Weight-Loss Plateau

When you hit a plateau and aim for further weight loss, you have two choices: burn more calories or consume less. Here are some steps to help you move past this plateau:

1. Double-Check Portion Sizes and Processed Foods: Reassess how much you’re eating and reduce the amount of processed foods you consume.

2. Consider Further Calorie Reduction: While never going below 1200 calories per day, consider reducing your daily intake slightly. Going below 1200 can result in constant hunger and negative symptoms associated with malnutrition.

3. Increase Physical Activity: Aim for 300 minutes of moderate aerobic activity per week. Weightlifting is highly encouraged to help maintain muscle mass and boost metabolism.

4. Stay Active Throughout the Day: Don’t limit movement to your workouts. Any movement is beneficial and burns calories. Take the stairs, park further away, or stand while working instead of sitting.

Celebrate Your Progress

Remember to celebrate the progress you’ve made. Even modest weight loss improves your health and mitigates complications associated with being overweight. Don’t give up or revert to previous patterns. Embrace your journey and keep pressing forward with determination. Every effort you make brings you one step closer to achieving your goals. You've got this!