How to Get Past a Weight Loss Plateau

Being stuck at a weight loss plateau happens to almost everyone attempting to lose weight.
Middle aged man walking while holding cell phone

Being stuck at a weight loss plateau happens to almost everyone attempting to lose weight. Many people stop losing weight at about 6 months despite eating well and exercising regularly. Your body eventually adapts to your diet and exercise routine. When the calories you burn equal the calories you eat, you reach a plateau. You may be able to maintain the weight you lost, but you might not continue to lose more weight. 

When you initially cut calories in the first few weeks, weight decreases rapidly as the body gets energy by releasing its stores of glycogen. When glycogen burns for energy, it releases water, resulting in mostly water weight loss. 

As you lose more weight, you begin to lose muscle and fat. Muscle is responsible for the rate you burn calories (your metabolism). As you continue to lose, your metabolism declines, causing you to burn fewer calories than you did at a heavier weight. A slower metabolism leads to slower weight loss, even if you eat the same number of calories. 

To overcome a weight loss plateau, you need to decrease more calories and increase physical activity. Be careful not to eat below 1200 calories, as this will not satisfy your hunger and can lead to overeating. 

Reassess your habits and use these tips to help get over your weight loss plateau:

  • Track your food intake: Hidden calories can hinder your weight loss.
  • Increase your physical activity: Consider switching your exercise routine to keep things interesting, stay motivated, and challenge your body. 
  • Increase your protein intake: Eating more protein can keep you feeling full longer. 
  • Get enough sleep: Sleep deprivation can affect your hormones and hinder your weight loss. Aim for about 7 to 9 hours of sleep each night. 

Weight loss requires persistence and patience. It is a slow and steady process that takes time. Setting realistic goals and focusing on healthy habits can increase your chances of successful weight loss.

© 2023 WellDoc, Inc. 

The information we provide at is not medical advice, nor is it intended to replace a consultation with a medical professional. Please inform your physician of any changes you make to your diet or lifestyle and discuss these changes with them. If you have questions or concerns about any medical conditions you may have, please contact your physician.

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