A weight loss plateau is a period of time where an individual does not experience any weight loss, despite dieting and exercising. Plateaus can last for days, weeks, or even months. Many people become frustrated when they hit a plateau, as they may feel like they are doing everything right and still not seeing results.
I’m going to be honest with you here, I know there are some of you out there who have been struggling to lose weight. You’re on a plateau and don’t know what to do about it. It’s not your fault! There are many different reasons for experiencing a weight loss plateau and the good news is that they all can be fixed! Here at Modern Body Clinic we’ve got answers for you so please keep reading.
What is a weight loss plateau and why does it happen?
Many think the worst thing that can happen when you are trying to lose weight is a Plateau. This means your body has adapted and stopped losing fat, which makes dieting seem hopeless at times! The good news? There’s always something we can do about this frustrating situation so our hard work doesn’t go up in smoke. There are many different reasons for experiencing a weight loss plateau, including:
- Eating too many calories.
- Not eating enough protein or fiber.
- Not drinking enough water.
- Not including strength training in your workout routine.
- Increasing your cardio workouts without also increasing your calorie intake.
- Experiencing a growth spurt, if you’re under 25.
The importance of tracking your progress while weight loss
Tracking your progress while losing weight is extremely important, as it can help you see if you are meeting your goals. It can also motivate you to continue pushing yourself and working toward a healthier you.
There are many different ways to track your progress during a weight loss journey:
- Weigh yourself frequently.
- Weighing yourself every day or every other day can help you see the progress you are making.
- Take measurements of your waist, hips, and thighs. Measuring your body fat percentage can also be helpful.
- Use a fitness tracker to monitor your heart rate, steps taken, and calories burned.
- Keep a journal of your food intake and workouts. This can help you see where you may need to make changes in your diet or exercise routine.
- Take photos of yourself periodically so that you can track your progress visually.
- Get a body composition analysis done every few months to track your muscle mass, body fat percentage, and water weight.
- Have a friend or family member help you stay accountable and motivated.
- Join an online weight loss support group to connect with others who are on a similar journey.
- Celebrate every victory, no matter how small it may seem.
Tracking your progress is an essential part of any weight loss journey; it can help you stay on track and motivated to reach your goals.
Why you should keep going even if you don’t see results right away
Many people become discouraged and stop pushing themselves if they don’t see results right away. Even though everyone has different weight loss journeys, it’s important to keep pushing yourself and working hard to achieve your goals.
Remind yourself that:
- Everyone has a different weight loss journey; don’t compare yourself to others who seem to be losing weight faster than you.
- Losing weight is a marathon, not a sprint; it takes time and patience to see results.
- Rome wasn’t built in a day; you can’t expect to lose weight overnight.
- You may not see progress on the scale every day, but that doesn’t mean that you aren’t making progress.
- You are more than just your weight; you are beautiful and perfect no matter what the scale says.
- Weight is not an accurate measure of health; it’s more important to focus on living a healthy, active lifestyle than weighing yourself every day.
How to stay motivated during a weight loss plateau
There are a number of things you can do to stay motivated.
- Focus on your health instead of just weight loss
- Be proud of yourself for what you have achieved, not disappointed in what you haven’t yet accomplished.
- Remind yourself that a diet is about consistency and slow changes over time, not losing ten pounds overnight or in a week.
- Remember that when it comes to weight loss, slow and steady really does win the race.
- Hang pictures of your goal weight or your favorite healthy foods on your fridge or in your workout room as a visual reminder of what you are working for.
- Find a weight loss buddy who can help keep you accountable and motivated.
- Reward yourself with non-food items after reaching milestones along your weight loss journey.
- Avoid comparing yourself to others.
- Stay positive and optimistic, even when the going gets tough.
- Celebrate every victory, no matter how small it may seem.
How to break through a weight loss plateau
There are many things that you can do to break through a weight loss plateau:
- Review your diet and make sure that you are eating enough protein and fiber.
- Make sure that you are drinking enough water.
Drinking plenty of fluids is one way to help break through a weight loss plateau. When the body is dehydrated, it responds by holding onto water which results in an increase in weight. Drinking more fluids can help to get rid of this excess water weight, effectively breaking through the plateau.
- Include strength training in your workout routine.
- Increase your cardio workouts.
Increasing your physical activity can also help to break through a weight loss plateau. If you’re currently inactive, start by adding in some light exercise such as walking or swimming. As you become more active, you can gradually increase the intensity and duration of your workouts.
- Try a weight loss supplement.
- Consult with a professional.
If you’ve been struggling to break through your weight loss plateau, it may be helpful to seek the help of a professional. A nutritionist, physician or personal trainer can provide you with guidance and support to help you reach your goal weight.
- Get more sleep.
- Drink green tea.
- Avoid eating late at night.
- Cheat on your diet occasionally.
We all know how important it is to stick to your diet. There’s no denying it – you need to stay away from junk foods and unhealthy treats if you want to lose weight. However, one of the best ways to get over a plateau is by cheating on your diet occasionally.If you’re following a low carbohydrate diet, then eat some carbs. If you’re eating low-fat foods, then have a fatty meal every now and then. This will help to break up the monotony of your diet and help your body to reset.
- Try a different diet.
- Track your progress frequently to see if you are meeting your goals.
- Don’t give up if you have a bad day; it will happen from time to time.
- Take a break
If you’ve been following the same diet day after day with no change in your body weight, it may be time to take a break from dieting. Go back to eating normally for a week or two and then begin dieting again. This will give your body a chance to reset and may help to break through the plateau.
Coming to a weight loss plateau can be frustrating, but there are many things that you can do to help yourself see results again!
A weight loss plateau is a point in your weight loss journey where you stop losing weight, even though you are following all of the same rules and eating the same foods. There are many reasons why you may experience a weight loss plateau, but there are also many things that you can do to break through it.
It’s important to remember that everyone has a different weight loss journey; don’t compare yourself to others who seem to be losing weight faster than you. Losing weight is a marathon, not a sprint; it takes time and patience to see results. You may not see progress on the scale every day, but that doesn’t mean that you aren’t making progress.
There are many things that you can do to break through a weight loss plateau;
- Review your diet and make sure that you are eating enough protein and fiber
- Make sure that you are drinking enough water
- Get enough sleep
These are a few things that can help.
Don’t give up if you have a bad day; it will happen from time to time. Remember that you are more than just your weight and breaking through a weight loss plateau is possible!
At Modern Body Clinic, we can help you create a personalized weight loss plan that will help you track your progress and break through any plateau. Contact us today for more information!