However, many people reach a weight loss plateau, where their weight stays the same despite dietary changes and exercise. People can become frustrated when they hit a weight loss plateau, which can sometimes cause them to abandon their weight loss plan.
Most people are aware that weight loss requires them to burn more calories than they eat. However, many other factors also influence weight loss, including behavioral, hormonal, and environmental conditions.
Keep reading to learn more about why weight loss plateaus happen and what people can do to break through them. When a person reaches a weight loss plateau, they will no longer lose any weight, despite following a diet and fitness regimen.
Research shows that weight loss plateaus happen after about 6 months of following a low calorie diet. They believe that the weight loss plateau happens due to a person no longer adhering to their diet plan. Sticking to a restrictive or low calorie diet plan every day can be challenging or, sometimes, unrealistic. Small, unconscious fluctuations in daily calories can cause early weight loss plateaus.
More research is necessary to determine why weight loss plateaus occur. Below, we cover some ways to break through them. Research shows that people tend to underestimate their energy or calorie intake significantly.
Once people are fully aware of their eating and drinking patterns and understand where unnecessary calories are coming from, they can make changes. These participants had:. Keeping a food diary or using a food tracker app can help people see exactly how many calories they are consuming. Some trackers even show whether people are getting enough or too much of one particular macronutrient, such as carbohydrate or fat.
Limiting or avoiding the intake of alcohol and sugary treats can help eliminate empty calories that do not provide nutritional value. Exercise helps people maintain weight and build muscle, which can improve metabolism.
How much exercise a person requires depends on many factors, including their weight and age. The Physical Activity Guidelines for Americans recommend that adults do at least — minutes every week of moderate intensity exercise or 75— minutes of vigorous intensity activity.
Many people need more than minutes of moderate exercise per week to maintain their body weight. People who engage in more than minutes of moderate physical activity every week and perform muscle strengthening activity of moderate intensity can experience additional benefits. When a person starts dieting and exercising, their fitness level will improve. Over time, they may reach a certain level of fitness that allows them to progress to higher levels of activity.
For instance, stress increases cortisol levels , which can stimulate your appetite. Sugary, high-fat foods also seem to counteract the effects of stress, which may be why people often crave comfort foods when they feel tense. To help you manage stress and resist junk food, consider creating a list of relaxing activities you can do instead of eating, such as meditating or practicing deep breathing techniques.
You may also find it helpful to talk to a therapist. Other factors, such as body measurements, increased energy and improved fitness levels also demonstrate success. You may be building muscle but losing fat while keeping a stable weight. We understand that losing weight can be challenging and that everyone has different needs and goals.
We will use the cell phone number provided above to respond to your question. By submitting this form you consent to these types of communication. You have to agree on terms in order to proceed to the subscription. Thank you! You're now signed up to receive text messages from Synergy Wellness Center. Just one more step! We sent a text to to confirm your subscription. Back to blogs. Are You on a Weight Loss Plateau? What Is a Weight Loss Plateau? What Causes Plateauing Weight Loss? You Shed Water Weight First When you begin a weight loss plan, your body releases its store of glycogen for energy.
Your Metabolic Rate Decreases Your metabolism naturally slows down as you lose weight because your muscle mass decreases. Your metabolism may also adapt to a lower caloric intake and slow down to conserve energy.
Your Body Needs Time to Reset plateau may mean your body is adapting to a new set point. Weight loss is a lifestyle change, and it takes time to reach your goals. Cutting your calories too much will only make your metabolism slow down, and you could miss out on critical nutrients. Over-exerting yourself can also be harmful and lead to an injury. With a new plan, realistic expectations and a positive mindset, you can overcome the plateau. It may seem as though you have little control over the stress in your life, but research has shown that learning to manage stress can help promote weight loss 30 , In one eight-week study of 34 overweight and obese women, a stress-management program that included muscle relaxation and deep breathing led to an average weight loss of 9.
Stress-reduction strategies may help promote weight loss. Intermittent fasting has become very popular recently. The practice has been credited with promoting the loss of body fat and weight, in addition to other health benefits. Alternate-day fasting is a form of intermittent fasting in which people alternate between eating very few calories on one day and as much as they want the next. One review found that this way of eating helped protect against muscle mass loss more than daily calorie restriction To learn about six different methods of intermittent fasting, read this article.
Intermittent fasting may help you consume fewer calories, maintain muscle mass and preserve your metabolic rate during weight loss. Alcohol may be sabotaging your weight loss efforts. Although one alcoholic drink 4 ounces of wine, 1.
In addition, many people have more than one drink at a sitting. Another problem is that alcohol loosens inhibitions, which may lead you to overeat or make poor food choices. This may be especially problematic for those trying to overcome impulsive food-related behaviors. One study of adults who completed a behavioral weight loss program found that reducing alcohol intake led to a reduction in overeating and greater weight loss among those with high levels of impulsivity If your weight loss has stalled, it may be best to avoid alcohol or only consume it occasionally in small amounts.
Alcohol may interfere with weight loss by providing empty calories, making it easier to overeat and increasing belly fat storage. Including more fiber in your diet may help you break through a weight loss plateau. To begin with, soluble fiber slows down the movement of food through your digestive tract, which can help you feel full and satisfied Although research suggests that all types of fiber may be beneficial for weight loss, a large review of several studies found that a soluble fiber known as viscous fiber was most effective at keeping appetite and food intake under control 36 , Another way that fiber may aid weight loss is by decreasing the number of calories you absorb from other foods.
Based on a study analyzing calorie absorption among diets with varying amounts of fiber, researchers estimated that increasing daily fiber intake from 18 to 36 grams could lead to fewer calories being absorbed from mixed meals Fiber promotes weight loss by slowing the movement of food through your digestive tract, decreasing appetite and reducing the number of calories your body absorbs from food.
While sugary beverages lead to weight gain, some beverages may help reverse a weight loss stall. This may translate into weight loss over time, especially in those who consume water before meals, which may help reduce food intake. However, these effects seem to be strongest in lean individuals 42 , 43 , 44 , Moreover, research suggests that consuming caffeinated beverages can significantly enhance the metabolism-boosting, fat-burning effects of exercise 46 , Drinking water, coffee or tea can help boost your metabolic rate and assist with weight loss.
Caffeine and EGCG have been shown to promote fat burning. Consuming protein throughout the day provides you with several opportunities to boost your metabolism through the thermic effect of food TEF.
Experts in protein metabolism recommend that adults consume a minimum of 20—30 grams of protein per meal, based on three meals per day Here is a list of 20 delicious, high-protein foods that can help you meet this goal.
To boost your metabolic rate and promote weight loss, include at least 20 grams of protein at each meal. Sleep is extremely important for good mental, emotional and physical health. One study found that healthy adults who slept four hours per night for five nights in a row experienced an average 2.
Insufficient sleep can interfere with weight loss by reducing your metabolic rate and shifting your hormone levels to promote hunger and fat storage. Although working out is important, other factors also influence the number of calories you burn each day. For example, your metabolic rate increases in response to fidgeting, changing posture and similar types of physical activity. These types of activity are known as non-exercise activity thermogenesis , or NEAT. Research has shown that NEAT can have a major impact on your metabolic rate, although the amount varies significantly from person to person 54 , 55 , An easy way to increase your NEAT is by standing up more often, including using a standing desk.
Another study found people who stood rather than sat during the afternoon portion of their workday burned nearly additional calories, on average Increasing your daily non-exercise physical activity can help boost your metabolic rate and promote weight loss.
Most vegetables are low in calories and carbs, high in fiber and loaded with beneficial nutrients. In fact, studies have found that diets that include lots of vegetables tend to produce the greatest weight loss 59 , Here is a list of healthy, low-carb vegetables to include at mealtimes. Vegetables are loaded with important nutrients, yet low in calories and carbs.
Including them at every meal may help you reverse a weight loss plateau. When trying to lose weight, hopping on the scale is likely part of your daily routine. Rather than weight loss, your goal is actually fat loss.
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