Breaking a Weight Loss Plateau

Weight loss is a journey, and with that journey will come many struggles! A common discussion we have with patients is overcoming a stall or “plateau” in weight loss. Below are some tips to help break out of a weight loss plateau.

First of all, consider how far you have come!
- Before you hit your plateau, you were most likely experiencing successful weight loss for quite some time.
- Remember your non-scale victories! This can include feeling better, having more energy, clothes fitting better, being able to do things you haven’t been able to in a while, and feeling more confident! Success is not always measured by the amount of weight that you lose!
Work with a dietitian to reassess caloric needs.
- Based on the amount of weight you have lost so far, your calorie needs may have changed and will need to be adjusted. This can include changing the amounts of protein, carbohydrates, and fat in the diet as well, which all contribute to calories in the diet.
- Sometimes the timing of your meals will need to be adjusted rather than the amount of calories.
- Adding variety into your diet can help add different nutrients into your diet and ramp up weight loss.
- If you aren’t tracking food already, get back into it to see if any extra calories are sneaking into your diet somewhere. Ideally, use our Healthtrac app so that our team has access to your data!
Ramp up your workout routine.
- Increasing the amount or intensity of your workouts could help you break out of a weight loss plateau because it can:
  - Help you burn more calories.
  - Make you feel better mentally and physically.
  - Bring more structure into your day.
Weight loss isn’t only related to what you eat. Consider if there are other factors in your life affecting your ability to lose weight.
- Lack of sleep, excessive stress, and mental health issues can cause the body to produce more cortisol, which can tell the body to store more fat.
- Seek medical advice if these things are affecting your life.

We hope these tips help you to explore the cause of a weight loss plateau and find ways to remedy it. Remember: You are NOT a failure for falling into a stall with weight loss, you are doing the best you can!