If you’ve ever been on a weight loss journey, then you’ve probably come across this obstacle at least once. You know what I’m talking about…that dreaded P word we’ve come to fear and loathe. I’m talking about plateaus, as in weight loss plateaus. Yuck, I know. It would be lovely if weight loss was strictly a linear process but it’s not and instead full of ups and downs. The good news is that plateaus are perfectly normal and do NOT mean you’re stuck at the weight you’re at. Check out our top tips for weight loss plateaus and how you can overcome them to keep progressing towards your weight loss goal.
Weigh, measure, track. Plateaus occur due to multiple reasons and could mean that you need to adjust your food intake, change up your workout routine, or maybe just be more consistent with what you’ve already been doing. To start with, how often are you weighing yourself? While the most common answer is once a week, weighing yourself daily can be more effective and provide better insight into your weight loss patterns. Those weekend indulgences could be impeding your weight loss efforts more than think and by weighing in daily, you’re able to pinpoint which foods (and drinks!) help and hinder your weight loss more so than weighing in just once a week.
Along with weighing yourself daily, take body measurements and progress photos consistently (we recommend once a month minimum). Yes, the scale is an effective and unbiased tool for weight loss; however, it is just one of many tools for measuring your weight loss success. Sometimes while the scale is at stall, it helps to see how far we’ve progressed in our physical transformation. Maybe you’ve gone done in pant sizes, maybe you’re starting to see definition in arms and legs, maybe that mile you were once walking has now become a jog. Don’t forget to celebrate your victories on AND off the scale!
Track what you eat and drink…and when you eat and drink! You won’t know what to adjust in your habits if you’re not adequately tracking them. Are your portions increasing? Are you sneaking in more sweets and treats than you did when you first started losing weight? Keeping a food journal will give you a clear view of what you’re consuming, how much you’re consuming, and what time of day you’re consuming it. When measuring alongside your daily weigh-ins, tracking will help assess how your nutritional habits are affecting the numbers on the scale.
Reassess your nutrition and habits. We discussed previously tracking what you ate, how much you ate, and when you ate it. Now, let’s take it a step further about adjustments you can make to your nutrition to get that scale moving…down!
Intermittent fasting can be a great way to nudge that stubborn scale and give your body a reset at the same time. And no, it doesn’t require to starve yourself either. There’s multiple forms of intermittent fasting (i.e. 16:8, 20:4) and if you’re used to eating something first thing when you wake up and then right before bed, adjusting your eating timeframe, even slightly, could have positive impacts on your weight loss.
Increase your protein and fiber, decrease your carbs. Don’t worry, we’re not telling you to go full keto and throw away those delicious carbs…we’re merely suggesting you cut down on your current carbohydrate intake and add more protein and fiber in its place. Protein and fiber not only contain more nutrients and are better supported for weight loss, they also help keep you feeling fuller longer.
Treat yourself to some self-care and acknowledge your progress so far. Hitting a plateau can be frustrating and discouraging, especially if you feel like you’ll never see the numbers on the scale go down EVER. But it will if you don’t give up. Take a breath, practice the tips we discussed above, and treat your body with self-care and love. What does this mean? Stay hydrated by getting your daily water intake, workout to detox from stress and build up those endorphins, and get sleep! All of these: hydration, physical activity, and sleep are vital for healthy living, not just weight loss.
Now that you have our top tips for weight loss plateaus, here’s one tip to help you stay motivated in your weight loss journey (including plateaus): start a HealthyWager! It’s the individual weight loss challenge customized to you, where you could get paid up to $10,000 for hitting your personal weight loss goal! Ready to get started? Enter your information in the HealthyWage Prize Calculator to find out how much you can win!!
