Dealing With Weight Loss Plateaus

In this article, we'll discuss what a weight loss plateau is and how to identify one. We'll also go over some strategies for breaking through them so that your progress doesn't stall out.

Set Realistic Goals

You should set realistic and achievable goals. Break them down into smaller steps, and keep track of your progress. If you're not losing weight as quickly as you'd like, look for ways to improve your eating habits or increase the amount of exercise that you do each day.

Dietary Changes

Reduce calories. If you're not losing weight, try reducing your daily caloric intake by 500 to 1,000 calories per day.

Increase protein. Protein helps keep you full and satisfied longer than other nutrients, so it's an excellent way to help curb cravings while also supporting muscle growth and repair after exercise.

Cut out processed foods. Processed foods often contain added sugars or fats that can contribute excess calories without providing any nutritional value--and they may even make it harder for your body to burn fat efficiently! Instead of focusing on processed foods like chips or cookies (which are high in both carbs and sugar), focus on whole foods such as fruits and veggies; lean meats like chicken breast; low-fat dairy products like yogurt or cottage cheese; whole grains like quinoa or brown rice

Exercise

High-intensity interval training: This type of exercise involves short bursts of high-intensity activity, followed by a rest period. You can do HIIT workouts on a treadmill or elliptical machine at the gym, or you can try one of these at home:

Pushups (using your own body weight)

Squats and lunges (with weights)

Jump rope and/or jump squats

Sleep

Sleep. Aim for 7-9 hours of sleep each night. When you're well rested, it's easier to stick with your diet and exercise plan.

Reduce stress by taking time out every day to do something you enjoy--whether that's reading a book or listening to music, going for a walk in nature or chatting with friends over coffee (or tea).

Avoid screens before bedtime so they don't interfere with your sleep cycle by stimulating your brain too much before bedtime--and make sure any devices are out of reach so they don't distract you while trying to fall asleep!

Make your bedroom a sanctuary where only relaxing activities happen: no work emails allowed!

Seek Professional Help

If you've reached a plateau, it's time to seek professional help. A doctor or nutritionist can help you figure out what's going wrong and how to get back on track. They will also be able to prescribe medications that may be necessary for your health, as well as give advice about dieting and exercise programs that are right for your body type.

A fitness coach can provide support as well as personalized advice based on their knowledge of exercise science and human physiology. A physical exam by a medical professional is another way of determining if there are any underlying medical issues causing weight loss problems--for example, thyroid problems or diabetes could affect metabolism--which would require specific treatment before beginning any kind of diet plan or exercise routine

Take Time for Self-Care

Practice mindfulness. Mindfulness is the practice of being present in the moment, and it can help you get out of your own head and focus on what's going on around you. This can be as simple as taking five minutes every morning to sit quietly with your eyes closed and breathe deeply before starting your day.

Journal about your feelings. If you're feeling frustrated or discouraged by a weight loss plateau, journaling can help give voice to those emotions so they don't become overwhelming or overwhelming others around them (like loved ones).

Take time off from exercising if needed--but don't give up altogether! It's important not only for physical health but also mental health that we take breaks from exercise sometimes; just make sure they're planned ahead of time so they don't derail other goals like eating right or sleeping well.* Reward yourself for progress made toward reaching goals instead of focusing solely on results achieved thus far

Find Support

Join a support group. If you're having trouble losing weight, it can be helpful to find others who are in the same boat. A support group can provide encouragement and help you learn from others' experiences.

Talk to friends and family members about what's going on in your life right now--and how their advice might affect your weight loss goals. If they offer suggestions that don't seem like they'll help (like suggesting that you eat less or exercise more), ask them why they think those things will work for you specifically instead of just generally helping everyone else lose weight!

Find an accountability partner who will hold themselves responsible for helping keep track of each other's goals and progress towards them (or even just making sure both parties show up).

Be Patient

Weight loss is a marathon, not a sprint. You're going to have ups and downs along the way. Don't get discouraged by small setbacks--they're normal and can be overcome with persistence and patience. Celebrate each success, no matter how small it may seem!

Conclusion

Weight loss plateaus can be a demoralizing experience. But there are ways to deal with them, and you don't have to give up on your weight loss goals.

Set realistic goals: If you're trying to lose 20 pounds in two months, that's not going to happen! And if it does, it will likely come back when the scale stops moving as quickly as before. Instead of setting yourself up for failure by aiming for unrealistic results, create a plan that is within reach and stick with it until those numbers go down for good (or at least until they're closer).

Make dietary changes: Sometimes the reason behind your plateau is related directly or indirectly with what goes into your mouth each day--and this could include everything from how much water or food intake per day affects metabolism rate all the way down through what types of foods are consumed most often during meal times throughout each week (e g., carbohydrates vs fats). For example: If someone eats too many carbs throughout their day but doesn't exercise much then chances are high they'll gain weight rather than lose any pounds off their frame because carbs turn into fat very easily when not burned off through physical activity such as walking around town every day after work hours ends at 5 pm sharp."