Breaking Through a Weight Loss Plateau: Tips for Success

Hitting a weight loss plateau can be frustrating, but it's a common hurdle for many people on their journey to better health. When you first start losing weight, the pounds drop quickly due to changes in diet and exercise routines. However, after a certain point, your body adapts, and progress slows down. Here's how to break through a weight loss plateau and reignite your progress.

1. Reassess Your Caloric Intake

When you lose weight, your body requires fewer calories to function. This means that what worked at the beginning of your journey may no longer be effective. Start by calculating your current caloric needs based on your new weight. Tools like online calorie calculators or a consultation with a healthcare professional can help.

Once you have an updated caloric goal, track your food intake carefully. Even small miscalculations can add up. Using a food journal or app can help you stay accountable and ensure you're eating within your updated calorie range.

2. Incorporate Strength Training

If your workout routine has been focused solely on cardio, it might be time to mix things up. Adding strength training to your regimen helps build muscle, which increases your resting metabolic rate. The more muscle you have, the more calories you burn at rest.

Lifting weights or incorporating bodyweight exercises like squats, lunges, or push-ups can be a game changer for breaking through a plateau. Aim for two to three days of strength training per week to see results.

3. Revamp Your Cardio Routine

Just as your body adapts to caloric intake, it also adapts to repetitive exercise. If you've been doing the same cardio workout for weeks or months, your body might not be as challenged as it once was. Try switching things up by:

• Increasing the intensity of your workouts

• Incorporating high-intensity interval training (HIIT)

• Trying a new form of cardio, such as cycling, swimming, or running

Changing your routine can shock your body and push you past the plateau.

4. Focus on Quality Sleep

Sleep plays a critical role in weight loss. Inadequate sleep can lead to hormonal imbalances that increase hunger and decrease your body’s ability to burn fat. Aim for 7-9 hours of quality sleep each night.

Additionally, stress can contribute to weight loss plateaus by increasing cortisol levels, which promote fat storage, particularly around the abdomen. Incorporating stress-reducing practices like meditation, yoga, or deep-breathing exercises can help regulate cortisol and support weight loss efforts.

5. Reevaluate Your Macros

Beyond calories, the types of foods you're eating matter. If you’ve plateaued, consider adjusting your macronutrient (protein, carbohydrates, fats) ratios. A higher protein intake can help preserve muscle mass while dieting, and cutting back on refined carbs may prevent blood sugar spikes that can lead to overeating.

If you're unsure how to adjust your macros, consult a nutritionist or use macro-tracking tools to find the best balance for your body.

6. Stay Hydrated

Dehydration can slow down your metabolism and make it more difficult to lose weight. Drink plenty of water throughout the day, especially before meals, to help control appetite. Water also supports digestion and can prevent bloating, making you feel lighter and more energized.

7. Set New, Non-Scale Goals

While the scale is a useful tool, it shouldn't be the only measure of success. Weight loss plateaus are common, but that doesn’t mean you're not making progress. Focus on other indicators of health, such as:

• How your clothes fit

• Improvements in strength and endurance

• Better mood and energy levels

Setting non-scale goals, such as increasing your weights during a workout or trying a new physical activity, can keep you motivated and help you push through a plateau.

Conclusion

Breaking through a weight loss plateau requires patience, determination, and a willingness to make adjustments. The above methods are great ways to help break through a plateau at home. At FreshRx, we communicate with patients frequently throughout treatment so we can spot potential plateaus and prevent them from delaying our patients' progress!

Remember, plateaus are a natural part of the weight loss journey. Keep pushing forward, and you WILL get back on track toward your goals!