Will a Weight Loss Plateau Go Away on Its Own? How Can You Overcome It?

Will a weight loss plateau go away on its own? It’s frustrating when you’re trying to lose weight, and the numbers on the scale don’t seem to be budging. You’ve been sticking to your diet and exercising regularly, so what gives? Unfortunately, weight loss plateaus are a normal part of the weight loss journey. But the good news is that there are things you can do to break through a weight loss plateau.

Reasons Why a Weight Loss Plateau May Occur

There are many reasons why your weight loss may have come to a standstill. Here are a few common culprits:

You’re not eating enough calories:

If you’re not eating enough, your body won’t have enough energy to fuel your workouts or other activities, and you won’t lose weight. Track your calorie intake for a few days to ensure you eat enough.

You’re not sleeping enough:

Sleep is crucial for weight loss. When you don’t get enough sleep, your body produces more stress hormone cortisol, leading to increased hunger and cravings. Shoot for 7-8 hours of sleep a night.

You’ve been dieting for too long:

If you’ve been restricting your calories for too long, your body may start to hold on to fat stores because it thinks it’s starving. This is why giving your body a break from time to time is important, and allowing yourself to eat more calories. This is called a “refeed.”

You’re not challenging yourself enough:

If you’re not challenging yourself with new and different workouts, your body may have adapted to the ones you’re doing, and you’re no longer seeing results. Change your routine every 4-6 weeks to keep your body guessing.

You have a medical condition:

Sometimes, a weight loss plateau can be due to a medical condition such as hypothyroidism or insulin resistance. If you think this may be the case, speak to your doctor.

Tips to Help You Break Through a Weight Loss Plateau

If you’re stuck at a weight loss plateau, don’t despair! Here are a few tips to help you break through:

Eat more protein:

Protein helps to keep you full and helps your body repair and build muscle after workouts. Aim for 20-30 grams of protein per meal.

Eat more fibre:

Fibre helps keep you full and can help with digestive issues like constipation. Good sources of fibre include fruits, vegetables, and whole grains.

Drink more water:

Water helps to keep you hydrated and can also help fill you up so you eat less. Shoot for 8 glasses of water per day.

Cut back on sugary drinks:

Sugary drinks like soda and juice can add a lot of empty calories to your diet. Stick to water, unsweetened tea, or coffee instead.

Add in strength training:

Strength training helps to build muscle, which in turn helps to boost your metabolism. Aim for 2-3 strength-training workouts per week.

Increase your workout intensity:

If you do not see results from your current workout routine, it may be time to increase the intensity. Add some HIIT (high-intensity interval training), or try working out at a higher intensity for a shorter period.

Try a different workout routine:

If you’re bored with your current workout routine, it may be time to try something new. There are many different workout programs, so find one that sounds fun and give it a shot!

If you’re still not seeing results, don’t give up! Weight loss can be a slow and difficult process, but with perseverance and these tips, you’ll eventually break through that plateau.

Start Intermittent Fasting:

Try switching your diet to intermittent fasting. Do not give up for at least two weeks. That’s the time frame when you start to see some solid results.

Re-evaluate Calorie Intake

One reason for a weight loss plateau is that your calorie intake requirements change as you lose weight. For instance, a person who weighs 100kg needs more calories to sustain themselves than someone who weighs 50kg. If you’ve lost a significant amount of weight, you may find that you can now ingest more calories than your body needs, and therefore, you’re no longer in a calorie deficit.

To overcome a weight loss plateau, adjusting your calorie intake every 2-3kg lost is crucial. This will ensure that you continue progressing towards your weight loss goals. However, it’s important to note that you should never exceed a calorie deficit of 500 a day. Doing so can trigger your body to enter “famine” mode, causing it to release hormones that slow down your metabolism and store fat.

Control Calorie Creeping

It is natural for motivation to wane the longer you diet, but it is imperative that you still stay strict with yourself. For example, common mistakes people make are snacking and ordering the wrong food and drinks at restaurants. A study published by the Journal of the American Academy of Nutrition and Dietetics found that restaurant food is almost as bad as fast food. A staggering 92% of meals from restaurants, both small and large, have more calories than recommended for an average person, with the average being 1,205 calories per meal. Therefore, be mindful of what food and drink you order at restaurants and aim for fresh organic vegetables, lean meats and whole grains while avoiding alcohol. 

When to Seek Help From a Healthcare Professional

If you’ve been following a healthy diet and exercise routine for a few months and have hit a weight loss plateau, it may be time to seek help from a healthcare professional. Consulting with a healthcare professional can help you determine if there are any underlying medical conditions causing your weight loss plateau and provide you with additional tips and advice on losing weight.

To determine if there are any underlying medical conditions, your healthcare professional may want to run some tests. They may also recommend adjustments to your diet and exercise routine to help you break through your weight loss plateau. If you’re still not seeing results after making these changes, your healthcare professional may suggest weight loss medication or surgery, particularly if your weight situation is serious.