Breaking Through Weight Loss Plateaus: Tips and Strategies for Success

Are you stuck in a weight loss plateau and feeling frustrated? 

You’re not alone. It’s normal to hit a roadblock in your weight loss journey where your progress halts. When we lose weight, our body adjusts. This means that the same strategies you used to lose weight in the past, might not work in the future.

With the right approach, you can overcome this obstacle and continue on your path to success. From adjusting your calorie intake to diversifying your exercise routine, our expert advice will give you the tools you need to overcome plateaus and see the results you’re looking for.

We’re diving into just how you can do that below. Let’s go!

Why do weight loss plateaus happen?

Reaching a weight loss plateau is a common experience! 

First off, you need to realise that weight loss is not a linear process. Our bodies are complex systems that respond to various factors, including diet, exercise, stress, and hormones. 

As you lose weight, your body may adapt to the changes, making it more challenging to continue shedding pounds at the same rate. This is a natural physiological response, and it’s crucial to recognize that plateaus are a normal part of the weight loss journey.

By understanding the underlying causes of weight loss plateaus, you can develop strategies to overcome them and get your progress back on track. With patience, persistence, and the right approach, you can break through these plateaus and achieve your desired weight loss goals.

Why do weight loss plateaus happen?

• Metabolism changes

One of the most common reasons for a weight loss plateau is a decrease in metabolism. As you lose weight, your body may adjust its calorie needs, making it more challenging to continue losing weight at the same rate.

• Decrease in NEAT

NEAT is the non-exercise expenditure resulting from spontaneous physical activity that is not specially the result of voluntary exercise. When you enter a calorie deficit often you’ll move less. This could be in terms of fidgeting and talking, or getting steps in and moving around. 

• Change in exercise routine

Another factor that can contribute to a weight loss plateau is a decrease in physical activity. If you’ve been following a consistent exercise routine, your body may adapt to the workouts, making them less effective over time. This can lead to a plateau, as your body is no longer being challenged in the same way.

• Increase in stress

Stress can also play a significant role in weight loss plateaus. When you’re under chronic stress, your body may produce higher levels of cortisol, a hormone that can promote the storage of belly fat and make it more challenging to lose weight. Stress can also lead to emotional eating, which can sabotage your weight loss efforts.

Tips to beat the plateau

1. Track your calorie intake 

Accurately tracking your food intake is a crucial step in breaking through weight loss plateaus. It’s easy to underestimate the number of calories you’re consuming, especially if you’re eating out or snacking throughout the day.

By tracking your food intake using a calorie-counting app or by writing down everything you eat, you can gain a better understanding of your daily calorie intake. This information can help you identify areas where you may be consuming more calories than you realise, allowing you to make adjustments to your diet.

Additionally, tracking your food intake can help you identify patterns or triggers that may be contributing to your weight loss plateau. For example, you may notice that you tend to overeat on certain days or when you’re feeling stressed. Armed with this information, you can develop strategies to address these issues and get your weight loss back on track.

2. Adjust your calorie intake for continued progress

As you lose weight, your body’s calorie needs may change, requiring you to adjust your calorie intake to continue losing weight. If you’ve been following the same calorie-restricted diet for an extended period, it’s possible that your body has adapted to the lower calorie intake, leading to a plateau.

To overcome this, you may need to adjust your calorie intake by reducing it slightly, or by incorporating periods of higher calorie intake (known as “calorie cycling”) to prevent your body from adapting. This can help keep your metabolism engaged and continue your weight loss progress.

3. Seek professional guidance and support

If you’ve tried various strategies to break through a weight loss plateau and are still struggling, it may be beneficial to seek the guidance of a healthcare professional or a certified weight loss coach.

A personal trainer or weight loss coach can help you develop a customised exercise plan that targets your specific needs and challenges. They can also provide motivation, guidance, and accountability to help you stay motivated and overcome any obstacles.

Find a way that works for you

Breaking through weight loss plateaus can be a challenging and frustrating experience, but it can be done. If you’re reaching a plateau it’s probably because you’re already on a weight loss journey, which is a major achievement in itself!

Remind yourself of the progress you’ve already made and the reasons why you started your weight loss journey in the first place. Celebrate non-scale victories, such as feeling more energetic, fitting into your clothes better, or experiencing improvements in your overall health.Contact us today to learn more about defeating weight loss plateaus.