Weight loss is a journey. Weight loss has many ups and downs, and the process isn't always linear. Weight loss success depends on finding what works for your body and your lifestyle, and sometimes this can look like losing weight slowly one week, gaining two pounds the next, and losing even more after that. You might be feeling discouraged if you've hit a weight loss plateau, or what some call Weight Loss Plateau Syndrome (WLPS).
Weight loss plateaus happen to everybody on occasion. Although it may seem like your body is just being stubborn, plateaus are rarely about your body. They are actually more likely to be caused by something you're doing (or not doing) with diet or exercise.
What is a weight-loss plateau?
Weight loss plateaus are periods of time when the scale doesn't seem to move, despite continued efforts with your diet and exercise. Plateaus can last for any number of days, weeks, or months. People often experience weight-loss plateaus when they are doing everything right nutritionally and exercising regularly. The unpleasant truth is that even well-planned weight-loss efforts can come to a halt.
What can you do if you hit a weight-loss plateau?
When you hit a plateau, it's time to reconsider your current approach. You may have lost all of the weight on your present diet and exercise plan. If you're content with your present weight and just want to lose a few pounds, you'll need to modify the way you go about losing them.
If you truly want to reduce weight, consider the following strategies for overcoming a plateau:
- Reevaluate your eating and exercise habits. Look at how you've eaten in the past and what you've done throughout the day. Make sure you haven't relaxed any of the standards, allowing yourself to eat more or less than before. According to research, off-and-on loosening of rules causes plateaus.
- Reduce your calorie intake. Cutting calories any more might put you below 1,200 per day. Fewer than 1,200 calories each day may not be enough to keep you from being hungry all the time, which raises your risk of overeating.
- Get your exercise going. Most individuals should do 30 minutes of activity each day, at least five days a week. People attempting to reduce weight, on the other hand, should work out more frequently or increase the intensity of their workouts in order to burn extra calories. Increasing your muscle mass by weightlifting will help you burn more calories.
- Make the most of your day by adding more activity. Consider what you can do beyond the gym. Increase your daily physical activity by walking more and driving less, or try to accomplish more yardwork or spring cleaning. Any sort of exercise will help you burn calories faster.
Weight loss plateaus happen for many different reasons. Sometimes your weight loss will stall because you're not getting enough protein in your diet or because you've been traveling a lot and eating out more than usual. Plateaus may also occur if you've been exercising more than usual or if your body is adjusting to the amount of lean muscle you have. Weight loss plateaus happen from time to time, but that doesn't mean it's time to give up!
