Weight loss plateaus are common, and they’re frustrating. A lot of people think that the only way to lose weight is to do it slowly and steadily, but this just isn’t true! There are ways you can avoid a plateau and continue losing weight once you’ve hit one—you just have to be smart about it.
One of the most common questions I get from my clients is, “Why am I not losing weight?” It’s a valid question, and it can be frustrating to feel like you’re stuck in a rut. But don’t worry: plateaus are normal! They’re actually a sign that your body is responding well to what you’re doing and changing for the better.
It’s important to remember that any weight loss plateau you experience shouldn’t last forever—and if it does, there could be a more serious health condition at play. If you’ve done all the right things but still aren’t seeing results yet, there are several possible explanations for why this might have happened:
It’s important to note that the causes of weight loss plateaus are multifactorial and not well understood. However, it may come down to the body fighting to regain homeostasis—the normal, healthy range of weight for your body type. Your body wants to maintain its natural weight range, and when you start eating less or moving more than usual, it will fight back by slowing down your metabolism so that you burn fewer calories than before. This is why some people can lose weight quickly at first but find themselves stuck in a plateau after some time passes: their bodies begin working against them!
Some experts believe that people may be more prone to plateau if they lose weight fast. The body fights to regain homeostasis and making changes too quickly can cause your body to try to slow down metabolism.
If you’re losing weight too fast, you might need to cut calories or increase activity level.
When your body metabolically slows down, sometimes you need to cut calories even more.
Calorie restriction can lead to weight loss plateaus because it can cause a metabolic slowdown.
Metabolic slowdown is caused by a series of metabolic adaptations that occur after you’ve been restricting calories for some time. The most important factor in whether or not your metabolism slows down is how long you’ve been restricting your calories (1).
When this happens, it becomes harder and harder to lose weight as time goes on.
Muscle strength is crucial for continuing to burn calories as you get smaller. The more muscle you have, the more calories your body burns during rest. That’s because muscle is metabolically active tissue that uses energy even when it’s not actively working out or moving around.
Muscle also helps protect against diseases like diabetes and can keep bones strong, which are all important benefits of weight training. Your goal should be to maintain your lean body mass by building up lean muscle while losing fat—not just shedding pounds overall! While some people may lose weight without changing their eating habits or exercising much at all, this approach won’t help them achieve their best possible health outcomes in the long run.
It’s very important that you get enough physical activity to prevent a plateau. If you’re not getting enough exercise, then your body will begin storing fat as your metabolism slows down and adjusts to the new weight.
Exercise helps maintain a healthy weight.
It can also help with stress relief and sleep quality, which are both linked to better health and a lower risk of heart disease, stroke and Type 2 diabetes.
In order to avoid weight loss plateaus, it may be helpful to increase the frequency with which you eat. This can also help prevent boredom and cravings, two factors that can contribute to overeating and weight gain.
When packing your lunch each day, try swapping out one of your larger meals with a smaller one. For example: if you usually eat an apple with peanut butter as a snack at 2 p.m., try having a small salad instead. You can also add additional healthy snacks to your diet like nuts or fruit (instead of chips). This will allow for more frequent feedings throughout the day that provide ample nutrition without getting in the way of other commitments such as work or school.
A weight loss plateau is a temporary halt in the progress of your weight loss. It’s not uncommon for people to hit plateaus, and they can be caused by many different factors.
You may have changed your diet or exercise routine recently. If you’ve started eating more carbohydrates (which raises insulin levels and makes it harder to burn fat), or if you’ve stopped working out as regularly, then this could have been enough to cause a plateau.
Your body might be adjusting to its new size, which means that it will take longer than usual for the next round of weight loss to kick in. Don’t get discouraged! It’s important not to get angry when this happens—it’s just part of the process and can happen whenever we make changes in our lives (like starting a new job or moving).
It’s not all bad news, though. While a diet plateau can be frustrating and difficult to overcome, there are ways you can get past it.
First, don’t panic! This is just a temporary setback that happens sometimes while dieting. You need to take some time off from your regular routine and focus on what made you achieve weight loss in the first place.
After that? Get back into the swing of things with a new exercise routine or some new ways to make healthier food choices—and then start tracking your progress again!