How to Break a Weight Loss Plateau

The early stages of weight loss are exciting and motivating, but as time goes on, it’s common to hit a plateau where progress seems to stall. This can be frustrating and demotivating, but there are strategies you can use to break through the plateau and continue making progress.

In this blog post, we will explore different approaches to overcome a weight loss plateau and provide tips to help you stay on track.

How to Break a Weight Loss Plateau

Make Sure You’re Actually Plateaued

Before jumping to conclusions about being stuck in a weight loss plateau, it’s important to determine whether you’re truly plateaued or experiencing temporary fluctuations. Weight fluctuations, even significant ones, are normal and not indicative of a plateau.

A true weight loss plateau occurs when your average weight remains unchanged for a few weeks or longer. Factors like water retention, muscle growth, and menstrual cycles can mask fat loss, so it’s essential to stay consistent and track your progress accurately. Giving it a few more days or even a week of adherence may be all you need to break through the plateau and resume weight loss.

You’re in a Weight Loss Plateau, Now What?

If you have been diligently following your weight loss plan for weeks but still haven’t seen any progress on the scale, it’s possible that you’ve reached a true weight loss plateau. This can happen because, as you lose weight, your body naturally burns fewer calories due to having less total tissue.

Additionally, as you reach lower body fat percentages, your body may adapt in ways that make weight loss more challenging. So how can you break a weight loss plateau?

Option 1: Increase Activity or Reduce Caloric Intake

To create a new energy deficit for continued progress, you can either increase your activity level or reduce your caloric intake. Increasing your step count is often a preferred option, especially if you’re already consuming low-calorie diets. If you’re willing to further reduce your calorie intake, consider lowering your carbohydrate and/or fat intake by about 5-10%.

However, it’s important to maintain a high protein intake to prevent muscle loss and keep you feeling satiated. By establishing a new energy deficit, you should start seeing the scale move again within a few days or weeks.

Option 2: Take a Diet Break

For some individuals, taking a diet break may be a better option. If you’re new to dieting, have a history of yo-yo dieting, or feel drained from months of dieting, a diet break can provide much-needed relief. A diet break involves increasing your calorie intake to maintenance level for about a week, essentially taking a break from dieting.

This allows for more food, an increase in energy expenditure, and replenishment of muscle glycogen levels. Not only will you feel better physically and mentally, but you may also experience improved sleep quality, enhanced gym performance, and increased spontaneous movement.

These benefits can help you break through the plateau and overcome any chronic water retention. Keep in mind that during a diet break, weight loss is not expected, as the goal is to give your body a break and restore balance.

Overcoming Your Weight Loss Plateau

After completing a diet break, you can return to your previous calorie deficit and continue with your weight loss plan. If you still don’t see progress, you may need to revisit option 1 and establish a new deficit by increasing activity or reducing calorie intake further. Remember, hitting a plateau is not the end of the world.

Patience, increased activity, or taking a diet break are viable options to overcome the obstacle. If you find yourself daydreaming about pizza while reading this article, a diet break may be the best choice for you. It’s essential to listen to your body and prioritize your mental and physical well-being.

Conclusion

Breaking through a weight loss plateau can be challenging, but it’s not impossible. By assessing whether you’re truly plateaued or experiencing temporary fluctuations, you can make informed decisions about your weight loss strategy.

Whether you choose to increase your activity level, reduce your calorie intake, or take a well-deserved diet break, remember that progress takes time and patience. Stay consistent, listen to your body, and don’t get discouraged.

Breaking through a weight loss plateau is a testament to your determination and commitment to a healthier lifestyle. So, embrace the challenge, make the necessary adjustments, and keep pushing forward towards your goals.

The early stages of weight loss are exciting and motivating, but as time goes on, it’s common to hit a plateau where progress seems to stall. This can be frustrating and demotivating, but there are strategies you can use to break through the plateau and continue making progress.

In this blog post, we will explore different approaches to overcome a weight loss plateau and provide tips to help you stay on track.