What Is Weight Loss Plateau? 12 Easy Ways to Break It And Achieve Sustainable Weight Loss

For most, a weight loss journey is a constant uphill battle. Some days, there are outright victories, and some days, there are only disappointments. The beginning phase of a weight loss journey shows the most results, but as you get closer to your goal, the results are not so visible anymore. The slow results often demotivate people, but what demotivates them even more is the eventual weight loss plateau.

A weight plateau, by definition, is a state of little or no change after a period of activity or progress. A weight loss plateau is when you stop seeing results despite constantly working towards your goal.

But don't lose heart! Slowing down of any progress is natural and expected. Knowing what triggered your weight loss plateau will help you to decide how to respond to it and prevent you from returning to your old unhealthy lifestyle.

If you've been working on your weight loss for more than a few months, you have to understand that your body will eventually become so resistant to weight loss that despite cutting calories and exercising every day, it will maintain the weight instead of shedding it. This mostly happens when your body reaches the ideal and natural weight according to height. 

So, here in this blog, let’s find how to get rid of this stubborn weight loss plateau and understand the science behind it! 

Table Of Contents

1. What Is A Weight Loss Plateau?

2. How To Break A Weight Loss Plateau? 12 Easy Ways

3. How Does Weight Loss Plateau Occur?

4. Signs of A Weight Loss Plateau

5. Dietitian’s Recommendation 

6. The Final Say

7. FAQs

8. References 

What Is A Weight Loss Plateau?

A weight loss plateau is like hitting a traffic jam on the highway to a healthier you: it's frustrating, but it's temporary, and you'll get through it.

A weight loss plateau occurs when an individual stops losing weight despite maintaining a consistent diet and exercise routine. This phenomenon typically arises after an initial period of weight loss, where the body adapts to lower caloric intake and increased physical activity.

As one's weight decreases, the body’s metabolism may slow down, leading to reduced energy expenditure. Factors such as hormonal changes and water retention can also contribute to the plateau. During this time, individuals may feel frustrated as they continue their efforts without seeing results. It’s essential to recognise that plateaus are a normal part of the weight loss journey. 

Also Read: 7 Healthy And Effective Weight Loss Strategies That You Can Start Today!

How To Break The Weight Loss Plateau? 12 Easy Ways 

A weight loss plateau is a test of your willpower: if you can stay committed to your goals, you'll come out stronger on the other side!

Reaching an ideal weight is a challenge! At first, weight loss is usually rapid, but after a while, it can feel as if nothing is working. So, here are 12 tips for breaking your weight loss plateau and accelerating your weight loss journey.

1. Cut Carbs, But Don’t Cancel It!

Moderation and control are good, but don’t go overboard.

A low-carbohydrate diet helps the rapid fat-burning and promotes metabolic changes that favour weight loss. Cutting carbs can help keep your weight right when you feel stuck. Carb restriction boosts metabolic changes, which speeds up the body to burn extra calories. However, some people believe eliminating carbs from their diet would aid their fat/weight loss, which is untrue. If anything, the lack of carbohydrates might reduce your energy levels, give you brain fog and bad breath!

2. Track Your Calories

Every calorie counts!

Keep track of what you eat and how much. Sometimes, you may think you're having a calorie deficit, but when you count your caloric intake, it comes out to be more than you expected. Without that calorie deficit, weight loss is not possible. So, track what you eat and adjust your diet accordingly. For this, a food diary or a fitness app like ToneOp Fit are the best options. 

Please note that small bites of cakes, spoonfuls of dessert, and taste bites of burgers or pizza will also contribute to your daily caloric intake. If you don't account for these, you may be unable to calculate your exact intake.

3. Up Your Workout Game

Strength training, running, or HIIT—you gotta increase the frequency, duration or intensity.

Changing the intensity, duration or frequency of exercise may reverse the plateau. As you lose weight, the metabolic rate slows down, which may make you less likely to exercise harder. If you break through that barrier, you may be able to reverse your weight loss plateau. Opt for resistance training, which is known to be best for weight loss and fat loss.

Also Read: 7 Best Fitness Exercises For Weight Loss: 1 Week Home Workout Plan 

4. Do Not Sleep On The Protein

Because it’s, like, the one thing that will give you some muscle.

Protein has many benefits. It helps boost metabolism and stimulates the making of hormones such as peptide tyrosine(PYY), suppressing the appetite and keeping you fuller for longer. It also builds muscle, and the more muscle mass you have, the more calories your body will burn throughout the day, increasing your caloric expenditure. So, increasing your protein intake can help you break the plateau.

Also Read: Top 6 Protein Foods And Their Health Benefits

5. Enter Your Intermittent Fasting Era

You have to give it a try because it honestly works, no cap.

Intermittent fasting (I.F.) is eating only in a specific time window and fasting for the remaining hours. Some believe it can help with weight loss and prevent or reverse some diseases. Here are some common types of intermittent fasting:

• Alternate-day fasting: When you usually eat one day and either fast or have a small meal the next day, continue the pattern for an extended period.
  
  

• 5:2 fasting: When you eat normally five days a week, then restrict calories by at least 75% on the other two days
  
  

• Daily time-restricted eating: Eat normally but only within a certain window each day. For example, you eat between 10 AM and 6 PM and fast for the rest of the day, making an 8-hour eating window and 16-hour fasting window.

  
  

Additionally, you can consider ToneOp Fit’s Intermittent Fasting Weight Loss Diet Plan. Our expert coaches will guide you every step of the way, tailoring your eating and fasting windows to fit your lifestyle. Say goodbye to food struggles with our effective craving-busting techniques. Get ready to transform your body and feel amazing with 24/7 support from our dedicated team!

Also Read: 7-Day Intermittent Fasting Diet Plan: Steps, What To Eat and Benefits

6. Less Stressy, Bestie

We all love a stress-eating sesh, but it’s time to level up our coping game.

Comfort/stress eating and giving in to food cravings may seem like a good idea, but it can backfire quickly as you start to rely on food to deal with any stressful situation. It may lead to an increased calorie intake. Besides that, when you're in a stressful situation, your body releases cortisol, and increased cortisol levels can lead to increased food consumption, fat storage and weight gain. 

For this, you need to follow proven stress management skills such as taking a walk in nature after office hours, giving yourself self-love by taking bubble baths or massages, meditation, or listening to your favourite music. Some people also find animal movement exercises as a fascinating way to bust stress. Just remember, do what makes you feel the best! 

7. Say No To The Booze

Might be a hard pass, but try!

Alcohol consumption has several adverse effects on weight loss as it may:

• Increase several calories, especially when mixed with other drinks such as soft drinks, juices, etc.

• Slow down the fat-burning process.

• Increase appetite.

• Impair digestion and nutrient absorption.

8. Get That Fibre

And no, wine doesn’t count (kinda)

Soluble fibre helps to aid weight loss by reducing the calories you absorb from foods. It also makes one feel fuller for longer, reducing hunger and calorie intake. Additionally, it tends to dissolve in water or liquid. All of this helps break the weight loss plateau.

Also Read: Fibre: Soluble And Insoluble In Water, Tips And Precautions For A High-Fibre Diet

9. Switch To Coffee And Water 

I mean, they’re not beer, but better! 

Drinking water before meals helps you eat less. Coffee and tea boost your metabolism and suppress hunger, aiding in weight loss. Caffeine has also shown positive effects on fat burning.

Also Read: 10 Benefits Of Black Coffee For Weight Loss And Tips To Help You Burn Fat!

10. Add Veggies With Every Meal

A meal without veggies is like a phone on 1%—you need that boost!

Veggies are low in calories, high in fibre, and have essential nutrients. They fill your stomach for longer periods without adding many calories, which helps you lose weight and reverse the weight loss plateau.

11. Snooze Like A Boss

Catch those Zs like they're the latest trend!

Sleep-deprived people tend to have a slower metabolism, which prevents the body from losing weight effectively. So, 7-8 hours of sleep are required not just for overall health but also to lose weight effectively. 

12. Stay Moving!

Our bodies were made to move, after all!

Keeping your body active in physical or non-physical exercise is vital to boost your metabolism and promote weight loss.   

Try ToneOp’s Diet+Fitness Weight Loss Plan to lose weight with customised diet plans each day, regular dietician check-ins, live workout and yoga sessions! 

How Does Weight Loss Plateau Occur?

In order to lose weight, one has to follow a calorie deficit, where you need to eat fewer calories than your caloric expenditure. After a while, the number of calories you burn starts equalling the calories you expend. This can happen for several reasons:

Remember: Plateau is believed to be a healthy part of weight loss and helps manage your expectations. It is not viable to shed too much weight in a short time. Losing almost 500-700 grams of weight a week is considered healthy. 

Also Read: 10 Fruits That Boost Metabolism With Ways To Include It In Your Diet

Signs Of A Weight Loss Plateau

Weight loss plateaus occur when weight loss stops despite continued diet and exercise. Recognising its signs can help determine if you need to adjust your approach.

1. Stalled Weight Loss

The most obvious sign is that your weight remains unchanged over several weeks, typically more than two weeks. Despite consistent dietary and exercise efforts, the scale fails to reflect progress.

2. Measurements Don't Change

Sometimes, even if the scale doesn't budge, your body composition may shift due to changes in body fat and lean muscle mass. However, if your body measurements (waist, hips, arms) also remain constant along with your weight, this could indicate a plateau.

3. Lack of Energy

As you lose weight, your body may adapt to a lower caloric intake, reducing energy levels. If you find yourself feeling fatigued or lacking motivation during workouts, it might signal that your metabolism has adjusted, contributing to a weight loss plateau.

4. Hunger Levels Fluctuate

An increase in hunger or cravings can also be a sign. Your body may start sending signals to eat more, which can be a response to metabolic adaptations.

5. Muscle Soreness or Fatigue

If your workouts are becoming increasingly difficult for you or you feel more sore than usual, it might indicate that your body needs a break or a change in routine.

Also Read: 9 Common Weight Loss Mistakes You Must Avoid! 

Dietitian’s Recommendation

Avoiding a weight loss plateau requires focus on meal timing and composition. Try eating smaller, more frequent meals to stabilise blood sugar levels and curb hunger. Incorporate more fibre-rich foods, like fruits, vegetables, and whole grains, to enhance satiety. Increase your protein intake to support muscle maintenance, which can boost metabolism. Additionally, consider varying your exercise routine—mix cardio with strength training or try high-intensity interval training to challenge your body.

Dt. Akshata Gandevikar

The Final Say

It is difficult to continue a weight loss regime when the results slow down even after following a proper diet and exercising consistently. This is known as a weight loss plateau, which is considered normal in every weight loss journey. 

After a certain period, our body adapts to daily activities and diet and stops shedding pounds. Some lifestyle changes, like drinking lots of water, cutting carbs, and consuming enough vegetables, can help reverse the weight loss plateau.

FAQs

1. How long does a weight loss plateau last?

It depends from person to person. Generally, it lasts 8-12 weeks, but if a person has an excellent metabolic rate, it may take less time to reverse the situation and vice versa.

2. What are the reasons for a weight loss plateau in a woman?

Sleep deprivation, stress, overeating, and certain medical conditions like insulin resistance and menopause can cause a weight loss plateau in women.

3. How to avoid a weight loss plateau?

To avoid a weight loss plateau, keep changing your diet and exercise, using your newer weight to calculate a calorie deficit.

4. Can I still lose weight during the plateau?

When your calorie expenditure equals your calorie intake, you reach a plateau and stop losing weight. To lose weight, you need to either increase your physical activity or decrease your calories. 

5. Should I eat more to break the weight loss plateau?

To break the plateau, you do not have to eat more, but you have to eat in the right way. For example, eating more fibre-rich foods, more water, and lots of vegetables in the correct quantity can help.

6. Why am I stuck on a weight loss plateau?

A weight loss plateau happens when your weight stops decreasing despite sticking to your diet and exercise plan. This can occur because your body adapts to the changes you've made, balancing the calories you consume with the calories you burn. As you lose weight, your body requires fewer calories to function, which can slow down your progress.

7. What is a fat loss plateau?

Fat loss plateau is when your body adapts to the changes you've made to your diet and exercise routine. Fat loss refers to losing only fat, while weight loss can include losing fat, muscle, water, and more.

References 

• https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss-plateau/art-20044615

• https://novi-health.com/library/weight-loss-plateau

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.