Is it a Plateau? What are the next steps?

If you've been on a weight loss journey for some time, you might have experienced it:

the dreaded plateau. After weeks or even months of steady progress, the scale suddenly stops moving. You’re eating the same, working out just as hard, but the pounds aren’t budging anymore. It can feel discouraging, frustrating, and even like you’ve hit a dead-end. But don’t worry—plateaus are a normal part of the process. In this blog, we’ll talk about what a weight loss plateau is, why it happens, and most importantly, how to break through it.

What is a Weight Loss Plateau?

A weight loss plateau is a period where your weight loss slows down or stalls, even though you’ve been sticking to your diet and exercise routine. It is important to remember that in order for it to be a plateau, the stalled progress needs to be consistent for at least a month, otherwise you could just be seeing other variables impacting the scale, like water weight changes. It can be discouraging when the numbers on the scale don’t reflect the effort you’re putting in. But before you let frustration set in, remember that plateaus are a natural part of the process, and they don’t mean you’ve failed—they might even be a good thing!

Why Does a Plateau Happen?

Understanding why plateaus happen can help you maintain your motivation and find ways to break through. Here are some of the common reasons why your weight loss may stall:

1. Calorie Intake (Energy In): As you lose weight, your body will need fewer calories to maintain your new, lower weight. If your calorie intake hasn’t decreased to account for this change, it can lead to a stall in weight loss.

2. Loss of Muscle Mass: Sometimes, the weight loss you experience in the beginning is due to a combination of fat and muscle loss. As you lose more weight, your body may start conserving muscle mass, slowing the overall weight loss process. Additionally, muscle burns more calories than fat, so less muscle means a slower metabolism.

3. Increased Fitness (Energy Out): As you become fitter, your workouts become more efficient. The same routine that once burned a lot of calories might now burn fewer, because your body has adapted to the exercises. This can make it harder to continue losing weight at the same rate, and shows that an adjustment in the intensity of your workouts or even in your everyday activities needs adjusting.

How to Break Through a Weight Loss Plateau

The good news is, a plateau doesn’t mean the end of your weight loss journey. There are several strategies you can use to break through this barrier and start losing again.

Reevaluate Your Calorie Intake

If your weight loss has stalled, it might be time to reassess how many calories you’re eating. As you lose weight, your calorie needs decrease, so what worked for you at the beginning might not be enough now. Try tracking your calories and adjusting to lower your intake to fit your new body weight going forward, also called adjusting your energy in.

Change Up Your Workout Routine

If you have been doing the same routine for awhile, or training at the same level of intensity your body will adjust to the level of exercise and become accustomed to it over time. Adding variety to your workout like increasing resistance training instead of only doing cardio. Building more muscle will increase metabolism, as muscle burns more energy than fat does. Another adjustment is the intensity of the exercises, for example swapping out standard cardio machines for HIIT (High Intensity Interval Training) workouts, this will get your heart rate up faster and higher while working different muscle groups.

Focus on Strength Training

If you haven’t already been incorporating strength training (weightlifting or bodyweight exercises) into your routine, now is the time to start. Strength training can help increase your muscle mass, which boosts your metabolism and helps you burn more calories even when you're not exercising.

Even if the scale isn’t moving, you may be losing fat while building muscle. This can lead to better body composition, even if your weight remains the same or increases slightly. Remember, muscle weighs more than fat, so the scale isn’t always the best measure of success.

Don't Stress About Plateaus, they are important ques that you are succeeding!

Weight loss plateaus can be frustrating, but they are a normal part of the process and a sign that your body is adjusting to the changes you’ve made. By reevaluating your diet, mixing up your exercise routine, focusing on strength training, managing stress, and being patient, you can break through this plateau and continue making progress toward your goals.

Remember: Progress isn’t always linear. Just because the scale isn’t moving doesn’t mean you’re not making positive changes. Stay committed, keep challenging yourself, and trust that your body will eventually respond. You’ve got this!