Have you ever hit a weight loss plateau and wondered how to break it? You’re not alone. Weight loss plateaus are common, but with the right strategies, they can be overcome. In this blog post, we’ll explore 12 ways to break through a weight loss plateau. From increasing your water intake to taking a closer look at your diet, these strategies will help you get back on track and keep you motivated. So, if you’re looking for how to break a weight loss plateau, read on to learn more.
What is a weight loss plateau and why does it happen?
A weight loss plateau refers to a period during your weight loss journey where your progress comes to a halt. Despite your best efforts, the scale doesn’t budge, and you find yourself feeling frustrated and demotivated. This can be incredibly disheartening, especially when you’ve been diligently following a healthy diet and exercise regimen.
There are several reasons why a weight loss plateau occurs. Firstly, our bodies are highly adaptive machines. When we initially start losing weight, our metabolism may slow down as a result of reduced caloric intake, making it harder to shed those last few pounds. Additionally, our bodies may also become accustomed to our exercise routine, resulting in a decrease in the number of calories burned.
Furthermore, plateaus can also be attributed to changes in our body composition. As we lose weight, our muscle mass may decrease, leading to a decrease in our basal metabolic rate. This means that our bodies require fewer calories to function, which can make it more difficult to continue losing weight.
It’s important to understand that weight loss plateaus are a normal part of the process, and they can happen to anyone. However, with the right strategies and mindset, you can break through these plateaus and continue making progress toward your weight loss goals.
1) Track your progress
When it comes to overcoming weight loss plateaus, one of the first things you need to do is track your progress. Without tracking, it’s hard to know if you’re actually making any progress or if you’re simply maintaining your current weight.
There are a few different ways to track your progress. One of the most common methods is to weigh yourself regularly. Weighing yourself once a week is a good place to start. If you’re not seeing any changes after a few weeks, you may want to increase the frequency to once every few days.
Another way to track your progress is to take measurements. Measure your waist, hips, and other areas of your body where you carry weight. You may find that you’re losing inches even if you’re not losing pounds.
Finally, keep a food journal. Write down everything you eat and drink throughout the day. This can help you identify areas where you may be consuming too many calories or not enough protein.
By tracking your progress, you’ll be able to identify any areas where you may need to make changes in order to break through your weight loss plateau.
2) Adjusting your caloric intake and macronutrient ratios
One of the most effective ways to break through a weight loss plateau is by adjusting your caloric intake and macronutrient ratios. When you first started your weight loss journey, you may have successfully lost weight by following a specific calorie deficit. However, as your body adapts to this new routine, it becomes more efficient at utilizing calories and may require fewer calories to maintain your current weight.
To overcome this plateau, it’s important to reassess your caloric intake. You can do this by calculating your basal metabolic rate (BMR), which is the number of calories your body needs to function at rest. From there, you can determine how many calories you should be consuming daily to continue losing weight.
Additionally, consider adjusting your macronutrient ratios. Macronutrients are the three main sources of energy in our diet – carbohydrates, proteins, and fats. Each macronutrient plays a crucial role in our body’s functions and can affect weight loss differently. For example, increasing your protein intake can help preserve muscle mass and boost metabolism, while reducing your carbohydrate intake can encourage the body to burn fat for energy.
By fine-tuning your caloric intake and macronutrient ratios, you can kickstart your metabolism, break through a weight loss plateau, and continue making progress toward your goals. However, it’s essential to remember that these adjustments should be made gradually and with guidance from a healthcare professional or registered dietitian to ensure they are safe and sustainable for your individual needs.
3) Add strength training into your routine
Strength training can also be a powerful tool in breaking through a weight loss plateau. When we lift weights, we increase our muscle mass, which in turn increases our metabolism. This means that we burn more calories even when we’re not exercising, helping us to break through weight loss plateaus.
Strength training can also help to prevent muscle loss, which can occur when we lose weight. By maintaining our muscle mass, we can ensure that the weight we lose comes from fat, not from our muscle tissue.
To incorporate strength training into your routine, you can start by adding simple bodyweight exercises like push-ups, squats, and lunges. As you progress, you can add weights or resistance bands to your routine. Aim for at least two strength training sessions per week, with a focus on all major muscle groups.
Don’t be afraid to mix up your routine and try new exercises. You can also increase the intensity of your workouts by decreasing your rest time between sets, or by doing supersets (where you do two exercises back-to-back without resting).
Remember that consistency is key when it comes to strength training. Don’t expect to see results overnight, but stick with it and you’ll see the benefits over time.
4) Increase your cardiovascular activity
Cardiovascular activity, such as running, cycling, or swimming, can help boost weight loss by burning more calories and improving overall fitness. However, if you’ve hit a weight loss plateau, it may be time to ramp up your cardiovascular activity to help kick-start your metabolism and keep the pounds coming off.
One way to increase your cardiovascular activity is to add more intensity to your workouts. This can mean increasing the speed or incline on your treadmill, adding more resistance to your bike or elliptical, or incorporating high-intensity interval training (HIIT) into your routine. HIIT involves short bursts of intense activity followed by periods of rest, and has been shown to be particularly effective for weight loss.
Another way to increase your cardiovascular activity is to simply add more minutes to your workouts. Aim for at least 30 minutes of moderate-intensity cardio, such as brisk walking, most days of the week. You can also try adding a longer, steady-state cardio session once a week, such as a 60-minute bike ride or swim.
Remember to listen to your body and gradually increase your cardiovascular activity to avoid injury. And don’t forget to mix things up to keep your workouts fun and challenging!
5) Try different types of exercise
One common reason for weight loss plateaus is that your body becomes accustomed to the same routine, so it’s important to shake things up and try new types of exercise. If you’ve been exclusively doing cardio, consider incorporating strength training to build lean muscle mass. Not only will this help with weight loss, but it can also increase your metabolism and overall fitness level. Alternatively, if you’ve been primarily strength training, switch things up by trying a new form of cardio like running or cycling.
Additionally, adding in new workouts can keep you mentally engaged and motivated. Try signing up for a dance class, kickboxing class, or yoga class to mix things up. Not only will you burn calories and improve your fitness level, but you might discover a new activity you love. It’s important to remember that exercise doesn’t have to be a chore – finding a type of exercise you enjoy can make all the difference in sticking to a consistent routine.
6) Reassess your sleep and stress levels
It’s no secret that a good night’s sleep and low-stress levels are important for overall health and weight loss. If you’ve hit a plateau in your weight loss journey, it might be worth reassessing your sleep routine and stress levels.
Firstly, aim for 7-9 hours of sleep each night. This will help regulate hormones that are important for weight loss, such as cortisol and leptin. Establish a sleep routine by going to bed and waking up at the same time each day, avoiding screens for at least an hour before bed, and creating a calming environment in your bedroom.
In addition to sleep, high levels of stress can hinder weight loss progress. When stressed, our bodies release cortisol which can cause fat to be stored in the abdominal area. To reduce stress, consider incorporating stress-reducing activities such as meditation, yoga, or deep breathing exercises into your routine.
Remember, weight loss plateaus happen and are completely normal. Reassessing your sleep and stress levels might just be the key to breaking through and reaching your goals.
7) Add more protein to your diet
One effective strategy to overcome a weight loss plateau is to add more protein to your diet. Protein is an essential nutrient that helps build and repair tissues, and it also aids in satiety, making you feel fuller for longer. By increasing your protein intake, you can boost your metabolism, preserve muscle mass, and enhance fat burning.
Here are some tips on how to add more protein to your diet:
1. Include lean sources of protein such as chicken breast, turkey, and fish.
2. Opt for plant-based proteins like tofu, tempeh, and legumes.
3. Incorporate dairy products such as Greek yogurt and cottage cheese.
4. Snack on protein-rich foods like nuts, seeds, and hard-boiled eggs.
5. Use protein powder to make shakes or add to recipes like pancakes or oatmeal.
By including more protein in your meals and snacks, you can increase your overall protein intake and promote weight loss. Remember to balance your protein consumption with a variety of fruits, vegetables, and whole grains to ensure you’re getting a well-rounded, nutritious diet.
8) Be mindful of liquid calories
While most people are careful about the calories they consume through their meals, they tend to overlook the calories they take in through liquids. Liquid calories are often considered “empty calories” as they don’t provide the same satiety and nutrition that solid foods do. However, these calories can quickly add up and sabotage your weight loss efforts.
Sodas, sweetened teas, fruit juices, sports drinks, and even alcohol are examples of drinks that contain significant amounts of calories and sugar. Cutting down on these beverages or switching to lower-calorie options can make a big difference in your weight loss journey. Water, unsweetened tea, black coffee, and sparkling water are excellent options to hydrate yourself without adding unwanted calories.
It’s also important to be mindful of portion sizes. A large smoothie or coffee drink from a café can easily pack in several hundred calories. If you can’t resist indulging in a sugary drink occasionally, try to downsize your drink or choose lower calorie options.
By being more mindful of the liquids you consume and choosing healthier alternatives, you can make a significant impact on your weight loss journey and help break through that frustrating plateau.
9) Consider a cheat meal or re-feed day
It may seem counterintuitive, but incorporating a cheat meal or re-feed day into your weight loss plan can actually help you overcome a plateau. The idea behind these types of meals is to give your body a break from the calorie deficit and strict regimen it has been following.
A cheat meal is a one-time indulgence in a food or drink that you have been avoiding in your healthy eating plan. It can be something like a slice of pizza, a piece of cake, or a glass of wine. The key is to enjoy it in moderation and not let it turn into a binge.
A re-feed day, on the other hand, involves increasing your caloric intake for a day or two. This can help boost your metabolism and give you the energy you need to power through your workouts and stick to your plan in the long run.
It’s important to remember that these types of meals should be planned and not used as an excuse to derail your progress. It’s also crucial to get back on track with your healthy habits the next day.
Incorporating a cheat meal or re-feed day can provide a mental and physical break from the strictness of your diet and help you stick to your weight loss goals in the long run.
10) Seeking support from a professional or community
Sometimes, no matter how hard we try, we hit a wall when it comes to weight loss. That’s when it may be helpful to seek support from a professional or a community.
A registered dietitian can help you evaluate your current eating habits and create a personalized plan that suits your needs and preferences. They can also teach you how to properly fuel your body for weight loss and provide you with tips and tricks to help you overcome plateaus.
Alternatively, you may want to consider joining a weight loss community or support group. These groups are often a great source of motivation and encouragement. They allow you to connect with like-minded individuals who are going through similar experiences. Additionally, they provide a space where you can share your struggles and triumphs, receive advice and feedback, and get the support you need to continue on your weight loss journey.
Whether you choose to work with a professional or join a community, remember that the most important thing is to never give up. Plateaus can be frustrating, but with the right mindset and support, you can push through them and achieve your weight loss goals.
11) Staying patient and persistent in your efforts
It can be easy to get discouraged and want to give up. However, it’s important to remember that weight loss is a journey with ups and downs, and it’s not always going to be a smooth ride. Staying patient and persistent in your efforts is key to overcoming a plateau.
One of the first things you can do is adjust your mindset. Don’t think of the plateau as a setback, but rather as an opportunity to learn more about your body and make changes to your routine. Remember that everybody is different, and what works for one person may not work for another.
Another helpful strategy is to keep your goals in mind. Why did you start on your weight loss journey in the first place? Are you looking to improve your health, feel more confident, or simply look and feel better? Keep these goals at the forefront of your mind and remind yourself of them often.
Finally, it’s important to remember that weight loss is not just about the number on the scale. Focus on non-scale victories, such as feeling stronger, more energized, or fitting into smaller clothes. Celebrate these victories and use them as motivation to keep going.
Overall, staying patient and persistent in your efforts is crucial to breaking through a weight loss plateau. Keep your mindset positive, remember your goals, and focus on the progress you’ve already made. With time and dedication, you will overcome the plateau and continue on your weight loss journey.
12) Drink Water, Coffee & Green Tea
Dehydration can lead to water retention, which can make it appear as though you’ve hit a plateau. By drinking plenty of water throughout the day, you can help flush out excess water and keep your body functioning properly.
In addition to water, coffee and tea can also help boost weight loss efforts. Coffee contains caffeine, which can increase metabolism and suppress appetite, leading to fewer calories consumed throughout the day. Green tea, in particular, has been shown to aid in weight loss due to its high levels of antioxidants and metabolism-boosting compounds.
However, it’s important to note that sugary or calorie-dense additions to these beverages can sabotage weight loss efforts. Stick to plain water, black coffee, and unsweetened tea to reap the most benefits.
Incorporating these simple strategies into your weight loss plan can help break through plateaus and keep you on track toward your goals. Remember to be patient, persistent, and mindful of your overall health and well-being.
Summary
Dehydration can lead to water retention, which can make it appear as though you’ve hit a plateau. By drinking plenty of water throughout the day, you can help flush out excess water and keep your body functioning properly.
In addition to water, coffee and tea can also help boost weight loss efforts. Coffee contains caffeine, which can increase metabolism and suppress appetite, leading to fewer calories consumed throughout the day. Green tea, in particular, has been shown to aid in weight loss due to its high levels of antioxidants and metabolism-boosting compounds.
However, it’s important to note that sugary or calorie-dense additions to these beverages can sabotage weight loss efforts. Stick to plain water, black coffee, and unsweetened tea to reap the most benefits.
Incorporating these simple strategies into your weight loss plan can help break through plateaus and keep you on track toward your goals. Remember to be patient, persistent, and mindful of your overall health and well-being.