You're losing weight, you're losing weight, you’re losing weight … and then, you’re not.
You're not a failure. In fact, you’re encountering a common phenomenon known as a weight loss plateau, which can stall your efforts for a variety of reasons.
It can feel defeating. You're working hard, and time and time again you step on the scale to find no change.
You've perfected the balance of calories in and calories out through meticulous meal planning and a consistent gym program. You should see that number slowly come down every time you step on the scale—small, but meaningful victories that motivate you to continue.
It's important to understand why weight loss plateaus happen, and how to get past them to ensure your progress continues.
What is a weight loss plateau?
A weight loss plateau is a result of the gradual shift in how many calories your body needs when you lose weight.
As you get leaner, your body needs fewer calories to function.
If you don't adjust your diet or exercise accordingly, it can result in the dreaded weight loss plateau.
What causes weight loss plateaus?
While it’s a bummer when your fat loss slows, hitting a weight loss plateau is completely normal and even expected.
"The leaner you get, the harder it gets to lose those last few pounds," says Dr. Holly Lofton, obesity medicine expert at NYU Langone.
The mechanism is interesting: As you continue losing weight, your metabolism starts to slow down, so you either need to eat fewer calories or burn more calories to see continued weight loss.
In fact, a five to ten percent decrease in body weight can drop your metabolic rate by about 15 percent. Psychological contributors may also cause these stagnant moments.
Life changes can cause you to fall off the wagon a bit, and eat or drink a bit more than you normally would, but it can be so minuscule that you don't recognize you're doing it.
“Stress, emotional eating, and adherence to dietary restrictions can influence weight loss outcomes,” says Dr. Lofton.
Medications and their side effects can be a cause or contributing factor to weight loss plateaus.
If you’re concerned this could be the case for you, speak to your physician.
On the bright side, there are ways to overcome whatever factor has contributed to that needle on the scale getting stuck despite your best efforts—even if you’re pounds away from your goal weight. “While weight loss plateaus are common, they are not insurmountable,” says Dr. Lofton.
Consider the following tips and strategies your new weight loss plateau battle plan.
15 Tips to Break a Weight Loss Plateau
To break a weight loss plateau, you have to either eat less or exercise more.
Depending on other factors like your sleep schedule or stress levels, this can be easier said than done.
Here are ways you can get back on track:
Eat Enough Protein
Your metabolism slows when you lose weight because your body doesn't require the same level of energy to maintain your size.
To combat this, keep your protein intake between 0.8 grams to 1 gram of protein per kilogram of body weight. Protein helps preserve muscle mass, which burns more calories.
Consider adding a protein powder supplement to your diet if needed.
Portion Out Your Food
Many men undervalue the importance of portion sizes.
Eyeballing your food portions can add up extra calories.
Measure your food portions meticulously until you are familiar with what the correct amount looks like.
Keep Moving
Avoid falling into the habit of being inactive after working out.
Incorporate more movement throughout your day to keep your metabolism up.
Take walks, play with your kids, or set a daily step count target.
Fuel Up the Right Way
Eating a light pre-workout snack can prevent post-workout overeating.
Choose simple carbs like an apple or a handful of almonds to give you energy and stave off hunger.
Be Consistent in the Gym
Skipping workouts increases the odds of missing future sessions.
Consistency matters for progress. Stick to a routine long enough to master it, then add new exercises as you grow proficient.
Do Recovery the Right Way
Proper recovery is crucial. Soreness can impede your ability to work out regularly.
Ensure you give your muscles time to rebuild.
Track Your Food
Food journals can help you stay aware of your intake.
Tracking workouts, calories, and sleep can ensure consistency, though it may trigger disordered eating in some individuals.
Eat Enough Food
Your body adapts to fewer calories, so ensure you don’t drastically cut your intake.
Experts recommend losing weight slowly, aiming for about a pound per week.
Drink Enough Water
Hydration is vital. Dehydration can be mistaken for hunger, leading to unnecessary snacking.
Staying hydrated keeps you feeling fuller longer.
Limit Alcohol Intake
Alcohol can add significant calories and prompt overeating.
Reducing alcohol consumption or choosing low-calorie options can aid weight loss.
Mind Healthy Snacks
Even healthy snacks can be high in calories.
Nuts, dried fruit, and nut butters are calorie-dense, so be mindful of portions.
Eat Breakfast Like a King, Dinner Like a Peasant
Timing your meals can influence weight management.
Eating more calories earlier in the day aligns better with your body’s circadian rhythms, aiding weight loss.
Listen to Your Body
Practice intuitive eating. Pay attention to hunger cues and avoid eating out of boredom or because food is available. This mindful approach can support healthier eating habits.
These strategies can help you overcome a weight loss plateau and continue your journey towards your goal weight.
