It’s normal for weight loss to sometimes stall, and there can be a variety of reasons for this. Some common reasons for a weight loss plateau include:
- You may have reached a new weight set point. Your body may have adjusted to your new weight and is now burning fewer calories to maintain that weight.
- You’re not eating enough: If you’re eating too few calories, your body may go into “starvation mode,” which can slow down your metabolism and make it harder to lose weight.
- You’re not getting enough exercise: Regular physical activity is important for weight loss. If you’re not getting enough, it can contribute to a plateau.
- Are you tracking your intake accurately? It’s important to be mindful of what you’re eating and how much you’re eating. If you’re not accurately tracking your intake, you may be consuming more calories than you realise.
To overcome a weight loss plateau, try the following strategies:
- Re-evaluate your diet. Make sure you’re getting enough protein, fiber, and healthy fats. Consider tracking your food intake to ensure you’re not consuming more calories than you realise.
- Get enough sleep: Lack of sleep can disrupt your metabolism and make it harder to lose weight.
- Stay hydrated: Drinking enough water can help support your weight loss efforts.
- Seek support: Consider working with a healthcare professional or a registered dietitian, or joining a support group to help you stay motivated and on track.
- Eat more protein. Protein can help you feel fuller for longer, which can make it easier to stick to a healthy diet. Aim for at least 20-30 grams of protein per meal.
- Eat more fibre. Fibrous foods can help keep you feeling full and satisfied, which can make it easier to stick to a healthy diet. Aim for at least 25 grams of fibre per day.
- Watch your portion sizes. Paying attention to portion sizes can help you control your calorie intake and lose weight. Use measuring cups or a food scale to ensure you are eating the right amount.
- Increase your physical activity. Try adding more exercise to your routine or increasing the intensity of your workouts.
It’s also important to remember that weight loss is not always a linear process. It is normal for progress to sometimes stall. Don’t get discouraged, and keep working towards your goals. You got this.