We all know how it goes. One minute, you have started your weight loss journey and the weight is coming off so fast that you are shocked. And the next, the scale stops moving regardless of how much you push yourself – that’s the dreaded weight loss plateau that often discourages people from even trying to lose weight.
Some people take the weight loss plateau as a sign that they have failed and their bodies can’t take the dieting anymore. Others take it as a prompt to start exercising more and eating less. And others just get stumped, wondering what they can do to salvage the situation.
Well, it turns out that getting past the weight loss plateau might be actually easier than you think.
What Defines A Weight Loss Plateau? Are You In One?
The first thing you want to do is ensure that you are actually in the plateau phase. More often than not, people start worrying if their weight stagnates even for a few days or a week. But a plateau is about more than just stagnating for a while.
A weight loss plateau implies that for about 3 to 4 weeks in a row, you have noticed the following:
- Your weight has remained stable throughout this period yet you are following an exercise program and are eating at a calorie deficit.
- Your body measurements have remained the same – your hips, waist, and other core measurements are not changing.
Please note that it’s possible for your weight to remain the same yet you seem to be losing inches off your waist and hips. If that’s the case, you are not in a plateau as your body is losing fat which implies progress.
In addition to the unchanging weight and measurements, you may also notice that you are hungrier than usual and may not be seeing much of a change in your stamina when you work out. In some cases, you may feel like your stamina has taken a hit.
So, You Are In A Weight Loss Plateau. What Now?
While many people address weight loss plateaus by eating much less and working out more, this is not the right approach. Calories in versus calories out is not the answer to all weight loss issues. In fact, if you want to get past the plateau, here are simple yet practical ways to go about this:
Hydrate More.
Water retention is a likely cause of a weight loss plateau which is likely to occur when you are not hydrating enough, especially if you are following an active exercise routine. The typical water intake recommendation is often eight glasses. However, you are free to adjust this to meet your requirements based on how active you are and the current weather.
For example, I average three liters of water in a day plus a few cups of tea here and there. And even then, I can sometimes still get thirsty. Take thirst as a sign that you need more hydration. And avoid dehydrating drinks like colas and coffee.
Eat Less Salt.
As someone who loves salty foods, I know that avoiding a high salt intake can prove challenging to many people. But here is the thing. The more salt that you eat, the more that your body retains water, which can affect your ability to enjoy any weight changes, especially if they are minimal.
Try to season your food with spices as this reduces the reliance on salt. Also, reduce your intake of ultra-processed foods and takeout – these tend to have more salt than necessary. But you should not eliminate salt entirely – your body needs it for various processes that are vital to your overall health.
Take a Diet Break.
Metabolic adaptation can occur when you have been following a calorie deficit for a prolonged time. If your weight loss plateau also includes symptoms like fatigue, irritability, and cravings, this may be a sign of deprivation. You can address this by taking a diet break.
Below are articles that can walk you through how to go about this process correctly so you can get back on track without compromising your well-being.
Track Your Calories.
Weight loss only happens when you eat at a calorie deficit. The minute you start eating at your maintenance calories, the weight loss stops. Moreover, the minute you start eating at a calorie surplus, you pile on the pounds. So, how can you know how much you are eating and how best you can enjoy a deficit?
First, keep track of all the hidden calories you have been consuming. You may not know this but things like snacking, eating out, using a lot of oil in your food, and enjoying alcoholic drinks with your friends often add up to extra calories. For example, a simple habit of eating one pack of 6 Oreos a day can add up to almost 300 calories which you may not even think of when reviewing your plateau.
Secondly, you may want to find a way to track your calories or macros. However, this comes down to your relationship with food. If working with numbers triggers you, there are other ways to ballpark your portions to ensure you are not consuming more food than you need.
Get Enough Rest.
At the end of the day, your body responds to its hormonal levels. The more stressed you are, the higher your cortisol levels, and the harder it will be for you to lose weight. There are easy ways to deal with this, as follows:
- Get more sleep. Most people need about 7 hours of sleep each day. Some, like me, do better on at least 8 hours. Find what works for you and get that shuteye.
- Find ways to relax. Dieting and exercising can be stressful. Find outlets for this – examples include meditation, light stretching, watching a show on TV, talking to friends, etc.
Sometimes, you can get better results by just taking a diet break. You can always come back when you are in a better headspace.
Be Patient.
Sometimes, a weight loss plateau is just that – a plateau. And you can get past this setback by biding your time. While this might sound a tad complacent, your body might need some time to adjust to the new normal which could take weeks. So, if you have tried all the above and are yet to see a change in the scale, just hang in there – it will all work out.
Need Help Getting Past Your Weight Loss Plateau? I’m Here to Help!
Knowing what to do when you are facing a weight loss plateau can be hard. After all, do you give in, give up, or give it all you have? I specialize in diet coaching and can offer you advice tailored to your specific needs and wants. To book a consultation with me, please fill out the form below and I will be in touch. 🙂