Breaking Through Weight-Loss Plateaus
A weight-loss plateau happens when your weight stops changing. Being stuck at a weight-loss plateau eventually happens to almost everyone who tries to lose weight. Even so, most people are surprised when it happens to them because they're still eating carefully and exercising regularly. The frustrating reality is that even well-planned weight-loss efforts can stall.
Whatever your reasons for not losing weight, you’re not alone in your struggle. Multiple medical and government agencies believe that half of the American population will be overweight by 2030. A statistic like that tells us there are a lot of people with the same struggle.
Common Causes of Weight-Loss Plateaus
To lose weight, you need to either increase your physical activity or decrease the calories you eat. But sometimes we stall out despite doing this.
Here are a few other reasons you may be struggling to see changes on the scale.
- Stress – the stress hormone cortisol can cause weight gain or retention.
- Mixed hunger signals – am I really hungry or is it another feeling or emotion?
- Dehydration – can prevent metabolism from operating efficiently.
- Poor sleep quality
- Weakened digestive system – not efficiently digesting foods.
- Nutrient deficiency – are you getting everything you need?
- Inflammation – can limit movement and exercise.
- Lack of support – who do you have around you to keep you going?
- Lack of training – maybe you need some direction to get the most out of your workouts.
Which reasons stood out to you? Now think back on your previous weight-loss attempts. How many of those reasons did your program address?
Tips to Jump Start Your Weight Loss
Here are a few tips to jump-start your weight loss and work through that plateau:
Before you eat, think: “Am I really hungry?” Learn how to distinguish between emotional cues and real hunger cues. When you think about the feelings that lead you to eat, are there other activities you can do instead? Bored or lonely? Instead of reaching for a treat, redirect your attention to a book, or call a friend.
Choose homemade meals. Eating homemade meals instead of eating out increases your chance of achieving positive results on your weight loss plan. It is easier to control your portion sizes and your intake of sugar, fat, sodium and calories. If you’re working in an office, pack your lunch at home and bring it to work.
Get some sleep. A study presented at the American Heart Association shows that sleep and weight gain are linked together. People who sleep less tend to crave more food the next day. So, if you’re trying to lose weight, make sure to get your sleep.
Ask yourself why you really want to lose weight, then write it down. If you're going to make real, sustainable lifestyle changes, you are going to need a deeper source of motivation than "I want to see a certain number on the scale. Ask yourself: “Why do you want to be at that weight?” The most motivating reasons tend to be connected to something personal. Maybe you have kids or grandkids you want to be active with, or your best friend has asked you to do a hiking trip together, or you just want to feel better about yourself.
Tell your friends your plans. When it comes to weight loss, having accountability is very important. Sharing your plans and goals with someone will help keep you on track – even on those days when you don’t feel like it.
Schedule your workouts. If you have an important meeting like a doctor’s appointment, hair appointment or meeting with your accountant, you aren't going to break it. You work the rest of your schedule around it. The same should be true with your exercise time. So instead of trying to fit workouts into whatever time you have left, plan out the next week's workouts ahead of time. Stick to it – it’s important!
When to Ask for Help
If your efforts to get past a weight-loss plateau aren't working, talk with your health care provider or a registered dietitian about other tactics to try. If you can't further decrease the calories you eat or increase your physical activity, you may want to revisit your weight-loss goal. Appreciate the weight you've lost. Maybe the number you're striving for is unrealistic for you.
Because you've already improved your diet and increased your exercise, you've already improved your health. Even modest weight loss improves chronic health conditions related to being overweight.
Whatever you do, don't give up and go back to your old eating and exercise habits. That may cause you to regain the weight you've lost. Celebrate your success and continue your efforts to maintain your weight loss.
Learn more about health and wellness benefits.
By Jeremy Butterfield, LiveNOW Health Coach
