How to Overcome a Plateau

Weight loss is all about the journey. There are times when the pounds come off a little faster in the beginning, and then progress stalls. This frustrating obstacle is the dreaded weight loss plateau—a time when the pounds no longer melt away even though you’re dieting and exercising. As a weight loss coach, it’s a common issue clients complain to me about. It’s actually a normal part of the process because, as you lose weight, you’re also shedding lean muscle. When lean muscle mass deceases, your metabolism slows down.

While plateaus are frustrating and seem difficult to break through, don’t get discouraged. There are several strategies to help you break through and start seeing results again.

Reduce Carb Intake

Decreasing carb consumption can help you overcome a plateau. Low-carb diets often help control hunger, promote satiety and boost the production of ketones, which have been shown to decrease appetite. As a result, you’ll eat less without feeling hungry or deprived, making it easier to lose weight again.

Practice Portion Control

Portion control can help you push through stalled weight loss. One of my favorite tips to share as a weight loss coach is to start a food diary—taking a fresh look at how much you’re eating can be the key to losing weight again. Research published in the American Journal of Preventive Medicine found that dieters who recorded their daily intake lost twice as much weight as those who didn’t. Studies also show that we tend to underestimate the amount of food we eat each day. Examine and record your portion sizes by weighing and measuring them to see if you’re eating too much. Take photos of proper portion sizes on your smartphone for easy reference so you can compare them to your meals throughout the day. You’ll likely discover that your portions are bigger than they should be.

Do Strength Training

Cardio is great for burning calories and overall health, but most of the calories burned in high-intensity cardio workouts are from carbohydrates. This can leave you feeling hungry and lacking energy after working out. Try incorporating strength training into your routine. Studies show that it burns more fat than cardio while building lean muscle, which stokes your metabolism. Strive for a minimum of two strength/resistance workouts per week.

Eat More Lean Protein

A study published in The American Journal of Clinical Nutrition in 2015 found that eating protein with every meal and snack throughout your day can help with appetite control and weight loss. Protein fuels your muscles and boosts your metabolic rate more than carbs or fats because it helps build lean muscle mass. The greater our lean muscle mass, the more calories we burn. You’ll burn even more calories through the digestive process since your system has to work harder to process protein. Protein also boosts the production of hormones like PYY that help reduce hunger and cravings.

Try Intermittent Fasting

Intermittent fasting is an excellent way to kick start weight loss again. It helps you eat less calories and promotes fat and weight loss while maintaining your metabolic rate. There are several intermittent fasting methods that you can learn more about in one of our recent blog posts.