Helpful Tips to Overcome the Inevitable
Weight Loss Plateau

At some point on your program, you may hit a weight loss plateau where you find that your rate of weight loss slows down or seems to stop. Even if you’re following your weight loss program properly, you may experience a temporary change in your body weight from time to time, even at different times within one day. So, in addition to weighing yourself, take into account how your clothes are fitting and how you feel.

If you have already lost a significant amount of weight, congratulate yourself! Celebrate! That is a great accomplishment and you should try not to focus too much on how little you are losing right now but remember how much you have already lost.

That said, though, if you notice you haven’t lost any additional weight within the past two weeks, consider the following:

Is it a plateau? – A plateau is 1-2 weeks, not 1-2 days! When was the last time the scale moved? Are you really facing a weight loss plateau?

Follow your plan – Be sure you are following your weight loss program eating guidelines each day and are not inadvertently eating non-approved foods or too much of the higher-carbohydrate foods.

Too many carbs? – Reduce the total carbohydrates in your plan. For example, if your weight loss program includes a lot of vegetables, choose the lower carbohydrate vegetables for a week or two. Also, consider your choice of condiments. For example, are you adding high-carbohydrate salad dressing to your salads?

Do not skip meals – Skipping meals can cause your metabolism to slow down and cause you to lose weight more slowly. If anything, you should consider eating smaller amounts more frequently, 5-6 times per day.

The little things – Do you add a lot of cream in your coffee? If so, try a creamer with less fat. Do you chew gum or eat mints? These can add a surprising amount of sugar throughout the day, depending on your choice of gum or mints.

Women – If you are female, are you on your menstrual cycle? This can certainly cause a temporary slow-down of your weight loss.

Water – Do you drink enough water? A minimum of 64-ounces per day is recommended. More is usually better!

Near your goal weight? – Are you nearing your goal weight? If so, you can expect the rate of weight loss to slow down. Be patient and persistent.

Exercise – Are you exercising? If not, start – but slowly. If you are already exercising, try adding a few more minutes (or more) of daily exercise. On the other hand, it is possible to be getting too much exercise to where your body is fatigued. Maybe you need to back off a little. It may also help to change the type of exercise you do for a while. For example, if you always run on the treadmill, try using a stationary bike instead for a couple of weeks.

Stress – Have you been under more stress lately than normal? Additional stress can cause your body to change and slow your weight loss. It can also cause you to behave differently. For example, when you are stressed and tired, you may grab some fast food on your way home from work, then feel guilty about your food choice.

Illness – Have you been sick lately? Even having a cold, for example, can cause your body to lose weight less efficiently as you fight the cold symptoms. Focus on getting healthy again and then resume your regular program.

Rest – Are you getting enough sleep? Most of us don’t but this is one of the most important things we can do for ourselves. A lack of sleep can wear your body down and affect your weight loss efforts.

The main thing when facing a weight loss plateau is to not worry too much about it. Take a look at all aspects of your daily routine and try to identify anything that has changed significantly - from your diet, to your rest and exercise. Again, if you are nearing your goal weight, expect your rate of weight loss to slow. Don’t weigh yourself every day; instead, try weighing in only once a week. This will help you avoid thinking that your normal short-term weight fluctuations are cause for concern. Have a good weight loss plan and stick to it. By being patient and persistent, you can overcome your weight loss plateau and reach your goal!

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