Overcoming Plateaus In Weight Loss

You’ve been dieting and exercising like a champion, and for the past few weeks the pounds have been melting off. Your waistline is thinner and you look and feel better than you have in years.

But over the past few days, the scale’s stopped moving. Your waistline has stopped shrinking. What’s going on?

You’ve hit a plateau.

What Is A Weight Loss Plateau?

A plateau is when you stop losing weight. It can feel very frustrating, especially if you’ve been here before; because you’re still dieting and exercising.

The important thing to know is that, if you’re trying to lose weight with diet and exercise alone, a plateau is perfectly natural. Sooner or later, it happens to everyone who tries to lose weight by this method. That doesn’t mean that losing weight and keeping it off is impossible! It just means that now is a great opportunity to step back, regroup, and figure out your next steps on your weight loss journey.

Why Do Weight Loss Plateaus Happen?

Plateaus are a natural part of your weight loss journey. They happen for a few reasons.

First, when you begin to lose weight, you’re losing a lot of water weight. You’re eating fewer calories, and so your body responds by releasing its stores of glycogen. Glycogen is a carbohydrate that is partly made of water; so when your body burns glycogen, you lose water weight.

Second, if you don’t lift weights as part of your exercise regime, then as you lose weight your body is going to lose muscle mass. Muscle accelerates your metabolism, so losing muscle mass slows your metabolism down. That can contribute to a plateau.

Finally, if you suffer from obesity, when you start to lose weight your body will go into what’s called “starvation mode.” Your body has a ‘set point’ that it thinks is its ideal weight, and when you lose weight it will try to return to that set point. This means that if you suffer from obesity, losing weight and keeping it off via diet and exercise alone can be very difficult. One study found that 80-95% of patients who tried to lose weight with diet and exercise alone eventually put the weight back on.

How Long Does A Weight Loss Plateau Last?

A plateau can last 8-12 weeks on average, but the length of time also varies person to person. The plateau is caused by your body trying to get back to its ‘set point’ (i.e. normal weight); but if you lose weight slowly and gradually, your set point can actually change. As your body adapts to its new set point, it can begin to lose weight again.

How Can You Overcome A Plateau?

So how can you overcome a plateau? There are a few ways.

Diet

What role does diet play in overcoming a weight loss plateau?

As you lose weight, your body needs fewer calories to sustain it. So, cutting down further on your caloric intake might be a good next step. But, if you begin to decrease below the 1200 calorie barrier daily, then for your safety you need to consult with a physician trained in weight loss

As you’re revising your diet plan, consider getting rid of processed foods and animal based foods. Processed foods make it very easy for the body to rapidly absorb and store calories which undermines your weight loss goals. Processed foods also may increase our appetites to consume more calories.  There is some evidence to suggest that eating a plant based whole foods diet can also boost your metabolic rate by up to 14%.

You can also try eating more non-starchy vegetables such as leafy greens. These vegetables are low in calories, and have lots of fiber and other essential nutrients. As an article in Healthline puts it, “diets that include lots of vegetables tend to produce the greatest weight loss.”

Exercise

If you’re dealing with a plateau, you can also increase how much you exercise. Weight lifting and resistance training can help you to build and maintain muscle, which makes weight loss easier. Cardio also has profound benefits. The Mayo Clinic recommends at least 150-300 minutes of moderate physical activity per week. 

If you don’t feel comfortable going to the gym, consider gardening or going for more walks. Find ways to work exercise into your daily routine, such as taking the stairs instead of using the elevator.

Weight Loss Surgery

If you suffer from obesity and you have recently hit a plateau on your weight loss journey, please know that it is not your fault. Your body is hardwired to try to return to its old weight, which is one reason that losing weight and keeping it off long-term can be very difficult with just diet and exercise.

However, there is a solution. Bariatric surgery has helped thousands of patients just like you to lose weight, keep it off, and get their life back. Bariatric surgery involves anatomical changes to make you less hungry and change your set point, leveling the playing field in your battle against obesity. Many of our patients lose 65-100% of their excess body weight and keep it off. Imagine how that would feel.

Bariatric surgery is a very effective weight loss method. Many of our patients say that the decision to undergo bariatric surgery was the best decision they ever made.

“I am so happy with the results of my bariatric surgery. I am no longer considered diabetic (even my ophthalmologist has confirmed that I am not diabetic). I can exercise more and have more energy. My weight is almost down to a normal BMI. Lots of people are commenting how much better I look. Now all I have to do is get new clothes!”—Rose Martinez, gastric bypass patient.

Getting weight loss support in this way can absolutely change your life.

(For more information on your surgical weight loss options, and how each can help you to achieve sustainable weight loss and get back to healthy living, see our page “What Is Bariatric Surgery?“)

Don’t Get Discouraged

Above all, don’t get discouraged. Plateaus happen to everyone. Use this as an opportunity to regroup and strategize about next steps, and potentially get more weight loss support. You absolutely deserve to get down to your ideal weight and do all the things you dream of doing.

If you’re ready to take the next step on your weight loss journey, reach out to our friendly office staff today.