A weight loss plateau is one of the most common things that ends up sinking a weight loss plan. You worked hard, you ate well, you exercised regularly and you got plenty of sleep, only to find that you haven’t lost a single pound in the last week. Being disappointed by the numbers on the scale can leave you questioning if all that effort is worth it, and sometimes it can lead people to give up on their weight loss pursuits.
The truth is that weight loss is typically easier in the beginning and then it gets harder and has the propensity to plateau at times. So how can you get weight loss back on track once it has stalled and prevent a plateau from torpedoing your weight loss goals? In today’s blog, we share some tips for getting past a weight loss plateau.
What To Do When Weight Loss Stops
If your weight loss has slowed or stalled, don’t get discouraged! You’ve worked hard to get down to where you’re at now, and you shouldn’t let this minor speed bump derail everything you’ve worked for. Instead, consider these tips to help you get over the mental and physical challenges of a weight loss plateau.
Acknowledge That It Was Always Going To Get Harder
Because of the way fat is stored, weight loss is often easiest at the beginning of a weight loss plan. When your body needs extra energy, it gets it from stored glycogen, which is a type of carbohydrate stored in the muscles and liver. Glycogen is partly made of water, so what you tend to experience in the beginning stages of a diet routine is your body dropping some excess water weight. You’ll lose less of this as your diet continues, which can make it seem like your diet is stalling. Just know that it’s completely normal for it to seem like it’s getting harder to lose weight as your diet continues, because this water weight is typically the first to go.
Really Examine Your Past Week
Really look back and take stock of the past week. Can you honestly say that your eating and exercise habits were as good as they were at the beginning of your weight loss journey, or did you cheat or reward yourself more in the past week? It’s completely fine to reward yourself for your hard work, but don’t do it regularly and then get mad that your weight loss has stalled a bit. Next week, make sure you really dive back into those healthy habits that drive weight loss.
Cut Calories/Add Exercise
Calorie reduction and exercise are the two pillars of weight loss, and as you lose weight you may need to reduce calorie intake or increase activity levels even more to continue seeing the results you’ve hoped for. Do whatever works best for you, but most people find it easier to add exercise instead of reducing calories at this point, because the weight loss they’ve already experienced has worked to improve their endurance and conditioning. Strive to exercise a little more or increase your workout duration in the face of a weight loss plateau.
Find Ways To Increase Activity Throughout The Day
Find little ways to stay active throughout the day even when you’re not exercising in a normal fashion. All these little things will add up and can make the difference in losing an extra pound or two over the course of a week. Take the stairs at work, walk around the living room while taking that phone call or do an extra 15-minute workout while watching television at night.
Consult With A Specialist
Finally, if you’re really struggling to get over the hump and continue losing weight, consider reaching out to a specialist like the ones you’ll find at the Bhatti Weight Loss Center. We can take a look at your diet, exercise and lifestyle choices and find opportunities to help fuel your weight loss. For others, who can also recommend a more hands-on approach that can even include some minimally invasive weight loss surgeries if diet and exercise haven’t proved successful. We’ve helped countless patients reach their weight loss goals, and we are confident that we can do the same for you. For more information, give our clinic a call today at (952) 368-3800.