How to Break a Weight Loss Plateau


How to Break a Weight Loss Plateau

Why am I stuck at the same weight? Have you ever asked yourself this rather frustrating question? This is often referred to as a “weight loss plateau” within clinical circles. It is therefore unfortunate to highlight that many (if not the majority) of individuals will experience this scenario at some point. Let’s take a look at why a plateau in weight loss may occur as well as what steps you can take in order to achieve the results that you have been looking for.

What is a Weight Loss Plateau?

As the term suggests, a weight loss plateau is defined as an instance when all of your ongoing efforts seem to be producing no viable results. This normally takes place after you have already enjoyed significant changes. You may also notice that your ongoing progress is much more incremental when compared to the past.

The problem here is that it can be difficult to learn how to get out of a weight loss plateau. As a result, a short-term “weight loss stall” could derail your previous efforts and even cause you to abandon the programme altogether. So, the first step therefore involves appreciating what causes weight loss plateaus. It will then be much easier to implement specific techniques which can be used to break the proverbial cycle.

Why do Weight Loss Plateaus Happen?

There is actually no single answer to address this relevant question. Any type of plateau will primarily depend on the individual. There are nonetheless two components which commonly come into play:

  • Your mental and emotional state.
  • Basic physiology.

Some would even argue that mental outlook is actually the most important influencing factor. If you have begun to ask yourself “why am I plateauing?”, the chances are high that you have already failed to experience progress for some time. The issue here is that failing to achieve the desired results can quickly sap your motivation; making it much more difficult to maintain an exercise regimen or to adhere to a healthy diet. Furthermore, some may begin to believe that they have gone as far as they can go. Either way, plateaus and your mental outlook are inextricably linked.

There is another reason why some will plateau and even begin regaining weight. The body is a very complex biological machine and when placed under physical or metabolic stress, it will inevitably adapt. This is why strength training athletes will normally change routines in order to to “shock” their muscles into additional growth. In other words, your efforts may begin to falter due to the fact that the body is no longer responding as it once did. A bit of innovation is therefore in order.

How to Break a Weight Loss Plateau

Will a weight loss plateau go away on its own? In many cases, sadly not. This is when the power of thinking outside of the box comes into play. Let’s now examine some tried-and-tested techniques that can provide the mental and physical boost that you have been looking for.

Reexamine Your Habits and Routines

It can be difficult to maintain a strict dietary regimen for an extended period of time. Some of us may begin to “loosen the rules” without being aware that they are slipping. So, make it a point to reevaluate what tasks you are performing on a daily basis. Pay particular attention to specific variables such as your caloric intake as well as if you have once again been consuming refined carbohydrates. Along with less physical activities, these issues can quickly lead to a plateau.

Modify Your Exercises

As mentioned earlier, it is always wise to change up your training routine every six to eight weeks. Not only will this help to stave off boredom, but it ensures that your body never knows what to expect; leading to more noticeable results.

Decrease Your Caloric Intake

Physically demanding exercises will make you feel hungrier. Therefore, it is not uncommon to succumb to post-workout cravings. These will nonetheless detract from your ongoing efforts, so try to keep this temptation at bay. In the event that you require more calories from a metabolic point of view, it could also be wise to pack more activities into your daily routine.

Use the Buddy System

It can be difficult to remain motivated without the help of others. So, try to find a friend or family member who is enduring the same journey. You can support one another when the going gets tough; increasing the chances that you will both achieve your goals.

Weight Loss Plateau FAQs

Let’s finally address some common questions that will shed additional light upon weight loss plateaus.

Why is My Weight Stuck Even After Exercise and Diet?

This could be result of an inadequate training regimen. Also, keep in mind that muscle is denser than fat. If you happen to gain lean muscle, you might begin to notice that your weight has not decreased (even though you could indeed be burning away those pesky love handles).

How Long do Weight Loss Plateaus Last?

How many weeks is considered a weight loss plateau? This will once again depend on the individual as well as the effort that is being put forth. Most experts nonetheless agree that four weeks of no progress signals that you have entered into a plateau. This scenario can continue for months if no modifications are made.

Are Male and Female Weight Loss Plateaus Different?

Due to the fact that women naturally hold more body fat when compared to men, it can be more difficult to ascend through a plateau. Still, this is directly related to the techniques employed as well as realising that a problem exists.

How Can I Boost My Metabolism?

Knowing how to increase your metabolism is a key tenet of any successful weight loss strategy. Common methods include exercising more frequently, getting plenty of sleep, remaining hydrated, and consuming adequate amounts of protein.

Could I be Overtraining?

There can also be times when a plateau occurs as a result of chronic fatigue. If you overtrain and do not allow your body enough time to recover, the chances are high that you will begin to experience burnout. This will inevitably impact your ability to lose weight as well as to maintain the proper amount of motivation. Moderation is therefore another key to ultimate success.

Ascending to the Next Level

Envision a weight loss plateau in a similar manner as ascending a mountainous peak when hiking. This event provides you with a unique opportunity to develop a different perspective if viewed with a positive mindset. Plateaus can and will occur. Knowing what to do when you hit a plateau in weight loss is all about embracing a flexible mentality.

Of course, many have already ablated their plateaus thanks to the help of the adjustable Spatz3 gastric balloon, In the event that your efforts seem to be producing few results, it could be time to speak with one of our professionals. We will be happy to discuss how this revolutionary approach can provide the solutions that you have been searching for.

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