A weight-loss plateau can be discouraging.  So, you are doing great on your program and the pounds are coming off.  In addition, your clothes fit better, people are complementing you, and you feel great.  And, yes you found your waist again.  You are on top of the world. 

Then, without any notice, the scale seems stuck.  So, you take off your bra and panties and get back on the scale naked.  Hmm.  OK, you shake the scale and move it to a different spot on the floor.  The weight is still the same.  However, you are still 15 pounds from your goal.  So, what’s a sister supposed to do when she’s hit a weight-loss plateau?  Keep reading and I will tell you.

What Is a Weight-Loss Plateau?

Well, it’s normal for weight loss to slow down or even come to a screeching halt.  Many dieters think that they will to continue lose weight until they reach their goal weight.  However, this is wishful thinking.  Why?  Because hitting a weight-loss plateau is normal. 

So, what is a weight-loss plateau? Well, a weight loss-plateau is a normal part of the weight loss cycle.  And, it occurs when your body stops losing weight, even when you’re still trying hard to do so.  You lose a few pounds. Then, you stop losing weight. And, then, you start losing weight again.

The bad news is that a weight-loss plateau can last for several weeks.  However, the good news is that if  you continue on your program, you will begin to lose weight again. 

Why Does Your Weight Hit a Plateau?

Now, it is important for you to understand why your body goes through a weight-loss plateau.  First, you lost weight in the beginning because it was new to your body.  Second, your exercise program and new eating habits allowed you to lose those first few pounds.  Third, when you lost weight, your body composition changed.  And, that means that your nutritional needs also changed. Fourth, when you lost weight, you not only lost fat but also water and a small amount of muscle.  And, muscle mass is important for keeping your metabolism running efficiently.

So, it all boils down to this.  When you lose weight, your metabolism drops, and your weight loss slows down.  However, the weight will begin to come off again if you are persistent with your diet, exercise, stress management, and other lifestyle changes.

Examine Your Eating Habits

It’s important to examine your eating habits during a weight-loss plateau to see if you need to make any changes.  So, be honest with yourself:

• Are you eating enough food?  Many dieters starve themselves and don’t eat enough calories.  And, this can trigger a weight-loss plateau because the body resists starvation.  Remember, women should not go lower than a 1200-calorie diet for weight loss.  And, men should not go lower than a 1500-calorie diet. 
• Do you cheat cheating on your diet? Let’s be honest.  We all cheat a little on our diet. And, sometimes we cheat a lot. 
• How big are your portions? And, are you measuring your food? Remember, bigger portions mean extra calories. Learn the difference between a portion and a serving.  
• Do you eat out often? Going out to eat at your favorite restaurant is fun, but it can be a major problem in trying to lose weight. Learn how to stick to your meal plan when you eat out.

Vary Your Exercise Routine During a Weight-Loss Plateau

It’s easy to get into a rut and do the same exercise routine day in and day out.  So, I admit that I do a lot of cardio activities, but not enough weight lifting.  I can stay on the treadmill or ride a stationary bike for an hour. However, I have to force myself to lift weight.

So, vary your exercise routine during a weight-loss plateau.  Instead of just walking every day, try riding a bike, going to an aerobics class, or add a few extra planks, push ups, and squats at home when you’re watching TV.  And, lift weights two to three days a week.  And, if you lift weights regularly, then add a few more pounds to your weight lifting routine.

All of this is important because our muscles have memory and easily adapt to our regular routine.  So, mix it up and keep your muscles guessing as to what you’ll do next. You’ve got this!

Forget the Scale for a While

Weighing yourself too often and not seeing any change during a weight-loss plateau can make you feel discouraged, frustrated, and depressed.  So, what’s the solution?  Well, go a few weeks without going on the scale.  Don’t let that demon-possessed thing determine how you will feel today.  

Stick to your program and be faithful in keeping your food and exercise log.  Track what works for you and get the scale moving again.

Celebrate Your Progress and Small Wins During Your Weight-Loss Plateau

Please don’t get discouraged during a weight-loss plateau.  And, please do not go back to your unhealthy diet and destructive eating habits.   Celebrate your progress and each small win that you make.  Get a new haircut, try a new hair color, or buy a new pair of sneakers.

Your weight might be stuck, but your clothes are fitting better.  So, stay motivated and positive.  And, look at it this way—you aren’t losing weight, but you aren’t gaining any either.

Now, It’s Your Turn

Well, I hope you feel more confident and educated about overcoming a weight-loss plateau.  If your efforts to get past a weight-loss plateau aren’t working, consider working with a personal trainer or consulting with a registered dietitian nutritionist.  And, always appreciate the weight you’ve lost.

Whatever you do, don’t give up and go back to your old eating habits and sitting on the couch.  So, take a look at what you are doing or not doing to keep your weight on track.

1. List 5 things that you are doing to keep your weight on track.
2. List 5 things that you need to stop doing to keep your weight on track. 

Well, we look forward to hearing about your experience in the comment section of this blog.  And, you can join the conversation on the Keep It Tight Sisters Facebook Group.

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Keep It Tight Sisters.

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