What to Do When You Hit a Weight Loss Plateau

When you start a new exercise program, you'll burn as much as 300 calories per hour. This is a significant increase over the usual 200 calories you'd burn in half an hour. Don't try to follow what your friends do - everyone's body will react differently to diet and exercise. Reassess your diet and try something new. If none of these tips work, talk to a dietitian or personal trainer.

Reassessing your eating habits

Reassessing your eating habits when you hit stalemate can be a great way to get back on track and reach your goal weight. Many people find that hitting a plateau is frustrating, but it can also be a useful checkpoint to recommit to healthy habits and practice new strategies. Weight loss plateaus are also a good time to reevaluate your goals. You might have lost weight in hopes of feeling healthier and fitter. However, losing weight does not only result in a smaller body and better mood; it is a reflection of the overall health of the person.

A common cause of a weight loss plateau is a decrease in the number of calories you eat. You may notice fluctuations in your weight loss, but by recording these habits, you will be better equipped to make common-sense health decisions. Furthermore, you will be able to provide valuable data to your doctor if you've noticed that your weight loss plateau is due to underlying health conditions or a lack of exercise.

Switching up your diet

Changing your diet is a vital part of weight loss and should be considered if you've reached a plateau. You've likely found that you've lost weight steadily for several weeks, but then plateaued for a couple of reasons. Typically, this is a result of calorie creep. It's possible to lose weight, but the more you eat, the slower your metabolism will be.

Luckily, there are several ways to identify a weight loss plateau. One way is by tracking your food and activity records and identifying areas where your weight loss has plateaued. If you're consistently eating below your maintenance calorie level, you could be causing your body to experience a plateau. Cutting your calories too far too quickly can lead to constant hunger and overeating. Instead, switch up your meals and snacks.

Rewarding yourself

Rewarding yourself when you reach a weight loss plateau is a great way to stay motivated. A Cornell University study found that spending money on experiences, rather than objects, makes us happier. Instead of buying a large-screen TV, treat yourself to a vacation. Registering dietitian Christy Brissette suggests an active vacation filled with fun activities and adventures. She also recommends buying yourself something new and beautiful.

If you've been working out regularly for a long time and have been making progress, it can be hard to reward yourself when you hit a plateau. Keeping yourself motivated can be as simple as buying yourself new clothes in a smaller size. A reward that has to do with your life can help you push yourself past the plateau and move forward. However, it's important to remember that weight loss is a lifestyle change, not a diet plan.

Speaking with a dietitian

When you've reached a weight loss plateau, the first thing to do is to review your food and activity records. Try to find loosening of the rules that could be contributing to this plateau. If you've recently cut your calorie intake, avoid going below 1,200 calories. Cutting calories below this level will leave you constantly hungry and could lead to overeating. Another way to avoid a plateau is by changing your eating habits.

The most common causes of a weight loss plateau are calorie restriction and a physical activity requirement. While calorie restriction and physical activity are necessary to lose weight, without exercise, you're unlikely to maintain your weight loss. There may be other factors contributing to your weight plateau, such as adrenal gland disorders, medications, pregnancy, breastfeeding, quitting smoking, and hormone imbalances. Your portion size may have increased, and your exercise has slowed down. Some people may have started eating more food high in calories than they should.

Managing expectations

You may not know what to do next when you hit a weight loss plateau. You may lose faith or become frustrated. To overcome a plateau, it's important to make small adjustments. You may need to change certain habits or focus on different diet plans. Learning to manage expectations can help you overcome a plateau and achieve your weight loss goals. Keep these tips in mind when you hit a plateau:

Before you start another weight-loss diet, you should assess your current habits and make sure that they are still in line with your goals. Many people fail to analyze the reasons for their weight-loss plateau because they do not look at the root cause of the problem. For example, new habits may result in a weight loss plateau, as can stopping training. You should take a look at your food and activity records to determine if you have relaxed any of the rules. For example, cutting your calories too much is a sure way to hit a weight loss plateau, and if you go below your goal you will be constantly hungry and overeating.