A weight-loss plateau is when you are stuck at the same weight even though you are practicing a healthy diet and working out. Let’s just say you have been running two miles a day and eating the same diet. You lost fifteen pounds on that routine. This week you continued that routine, but the scale stayed the same. You did everything you were supposed to, but your weight hit a plateau. The more weight you lose, the higher chances are for hitting a plateau.
Why Do Plateaus Happen?
As you lose muscle from working out, your metabolism slows down. When you gain muscle your metabolism speeds up. As you lose weight, your body burns calories a lot slower, because it has less to feed. Your body is also smart, it knows when you are trying to take away from it. If you are constantly in fat burning mode it will fight against you making it more difficult for you to lose weight. You have to trick your body.
Plateaus are frustrating. They happen to almost everyone who is on a weight-loss journey. When I was on my journey I hit one almost every month. I once hit a plateau that lasted 45 days. I can’t explain how frustrating that was. I felt like my hard work was for nothing.
It is important not to get frustrated with plateaus. Finding motivation to push forward and not fall back into old habits is important. There are a bunch of different methods to escape them, but how do you know which one to choose?
I have tried just about every method. Some worked and some…a disaster. Here are some do’s/don’ts based on my experience:
Do:
– Increase your calories and increase your workouts.
– Change your workout routine. Try new classes or focus on new muscles.
– Continue to eat healthy, but take a couple days off working out to allow your body to relax and your muscles to rebuild.
– Have a cheat meal to increase your leptin levels, shocking your metabolism, causing it to speed up.
– Relax. Find a way to relive your stress. Yoga a couple times a week can help relax your body and muscles.
– Treat yourself. Depriving can cause stress and binge eating.
– Add strength training and weight lifting into your work out routine to speed up metabolism.
– Calorie cycle. Don’t eat the same amount of calories everyday. Go up and down, but never under your recommended intake. If you go under, you will put your body in a starvation mode. That will seriously damage your body.
– Increase your water intake to speed your metabolism.
– Eat more fiber.
– Increase your social life activities. Going out and clearing your mind from a weight-loss plateau can help you relax and push forward.
– Be patient. It didn’t take you overnight to gain the unwanted weight. It won’t come off overnight either.
Don’t:
– Weigh yourself. Focus on the measuring tape. Your scale may not be changing, but you may be losing inches.
– Cut your calories and increase your workouts.
– Cut your calories and decrease your workouts.
– Eat junk food after working out.
– Eat the same thing over and over.
– Take a diet supplement.
– Cut out fruits.
– Eat strictly three meals a day.
– Give up.
These are some of my trial and errors when it comes to the weight loss plateau. It’s important to not give up. Try a couple different things. I’d love to hear your plateau tips too!
Shannon says
Thanks Taralynn for these tips, I’m definitely going to have to try these! I’m so frustrated because I lost weight, didn’t change how I was eating or working out, and have now started to gain the weight back. Obesity, and it’s related illnesses, run in my family so I’m determined to not follow their path. I’m not sure what’s happening, but I’m hoping you can help/ know of a resource that can help.
Thanks a ton! You’re such an inspiration to me, that I am constantly checking your blog and finding tips. Will you ever do a post about maintaining lost weight? What about a post about surviving family functions/ parties?
You are AWESOME!!
jessica says
Hi. Firstly, thank you so much to you for sharing this information by opening the website. My problem is psychological about eating. I’m losing weight with healthy nutrition and sport. However after this, I’m gaining weight because when I’m sad, I eat so much. I read a lot of book about this but this was not enough. What can I do? Please, help me. I’m waiting your thought about this. Have nice day.
Anna says
Dear Taralynn! I’m so glad you wrote this post, I’m experience this right now, I lost 2 kg in a month, but it came back right after it, in 2 weeks, so now I’m on the same weight and it doesn’t go anywhere. It’s so frustrating, but I always find motivation in your posts! So thank you!
Love, Anna
Elia says
There is research suggesting that your hypothalamus regulates your weight within a range that is genetic and unchangeable – somewhere within 10 and 15 pounds. Going below that is very difficult, particularly if you’re trying to avoid yo-yo-ing.
She has some really good points and explains it very well: http://www.ted.com/talks/sandra_aamodt_why_dieting_doesn_t_usually_work
Massi says
Thanks Tara, this helps me a lot because I’ve been stuck for a while and is extremely frustrating and stressful … ah! But even so, this will help me a lot. Thank you!
Kristin says
I have also hit this! It can be so damaging too. You have to let go, because I think if you don’t it makes it that much worse. Lifestyle change for sure. I start my journey in October 2012 as a bet with friends who could lose 7 pounds first to go on our vacation. Oh my. That first week was sooo easy. I didn’t exercise on a normal basis. I made sure that I ran on the treadmill at least 3 to 4 days a week. Ate healthy foods and when I won the bet by losing a total of 11 pounds before our vacation I was so proud. I didn’t want to stop there. Starting back then I weighed 152lbs 5’5 Which to me was a gigantic number. I came back from vacation weighing around 140 pounds. I continued to workout, switch things up like you mentioned. Track my food intake so I could see what I was putting in my body. By June of 2013 I was at 116lbs!! Yes!! I was finally there! I surpassed what I wanted to weigh. My goal was 120…but then come November I started noticing that my weight was going up! 123 then 125, what?!? I stop taking my birth control pills…honestly, I don’t know if that had part to do with it? I didn’t deny myself of sweet treat. I watched my intake. Nothing different from 2012 though. So I tried a different workout since my normal go-to is the treadmill with some weights, read material about what to do, pin meals & didn’t fitness programs. Here it is April and my weight is at 133. Grrr. I’m so disappointed. How did that happen?? I’m so stuck. I have been going back to my normal routine and I’m not seeing nothing happen. Nothing. Nada. Any insightful information would be wonderful 🙂
Lauren says
Thanks Taralynn! I know what worked for me 100% was I started lifting heavier weights! I had the same toning and general strength training for so long, that when I increased my calories slightly and REALLY challenged myself in the gym I noticed results right away! Ladies, don’t be afraid of the heavy weights. Of course know the proper form and technique, and build up slowly to avoid injury, but nothing is a bigger confidence booster than squatting your own body weight (or what you used to weigh!) 🙂