Are you stuck at the same weight even though you’re eating right and working out regularly? If so, don’t despair. As a nurse practitioner who specializes in weight loss, I often see clients stuck in weight-loss limbo. But the good news is that there are plenty of things you can do to get yourself out of that rut. In this blog post, I’ll share a few ways to break through a weight-loss plateau and start seeing results again. So, if you’re ready to jumpstart your weight loss journey, read on!
Reasons for Weight Loss Plateau
Hitting a weight-loss plateau is incredibly common, especially if you’ve been trying to lose weight for a while or have recently lost weight. There are a number of reasons why this can happen:
- Your body may have adapted to your new diet and exercise routine, so you’re no longer burning as many calories as you were when you first started.
- You hormones may have been adjusting due to the changes in insulin resistance due to weight loss or diet changes.
- You may be drinking more calories than you realize, especially if you’re a fan of sugary coffee drinks or alcoholic beverages.
- You may be retaining water due to hormonal changes, stress, or other factors like medications.
Whatever the reason, it’s important to remember that a weight-loss plateau is not a reason to give up on your weight-loss goals. It’s not hitting rock bottom; it’s a speed bump. Speed bumps are meant to be overcome. So, if you find yourself stuck at the same weight, then with a little bit of effort, you can start seeing results again and get back on track.
How to Break Through a Weight-Loss Plateau?
1. Consult a Healthcare Professional
If you’re struggling to lose weight, it’s always a good idea to consult with a healthcare professional. As a nurse practitioner, I often work with clients at my weight loss clinic in Spokane who are trying to lose weight and have hit a plateau. In this case, my first step is to review their diet, body metrics, movement and stress routine to see if there are any changes that can be made and to rule out any underlying health conditions that may be contributing to the plateau. All you have to do is schedule an appointment with a healthcare provider who can help you assess your situation and make a plan to get you back on track. Remember, a weight-loss plateau is not a reason to give up on your goals!
2. Make Adjustments to Your Diet
If you’re eating healthy and exercising regularly but still not seeing results for over 6 months, it may be time to make some adjustments to your diet. Here are a few things you can do to shake things up and jumpstart your weight loss:
- Cut out processed foods and eat more whole foods.
- Increase your protein intake.
- Reduce your intake of simple carbohydrates.
- Eat more fiber.
- Increase your water intake.
- Cut out sugary drinks.
- Eat smaller meals more frequently throughout the day.
- Make sure you’re getting enough sleep.
Know that it’s normal to feel a little bit hungry when you first make these changes but trust me, it’s worth it! Additionally, there is a surprising relationship between sleeping well and weight loss, so make sure you’re getting enough shut-eye. Anything that you can do to reduce stress will also help, as chronic stress can lead to weight gain .
3. Make Adjustments to Your Movement Routine
If you’re already exercising regularly but not seeing results, it may be time to mix things up and try a new workout routine. So, first thing first: assess your current routine. Are you doing the same thing every day? Are you only doing cardio? Are you lifting weights but not challenging yourself? Are you not working out frequently enough? What is your heart rate zone while you are working out – is it weight loss or performance? Once you’ve identified what might be holding you back, it’s time to make some changes.
From my experience, one of the best ways to break through a weight-loss plateau is to enjoy and add more variety to your workouts. You could try a new workout class, go for a hike instead of your usual walk, or add some intervals to your runs. Even your house chores can be turned into a workout! For instance, if you usually just do the dishes, try adding some squats or lunges while you wash and dry. The key is to find something that you enjoy and that challenges you so that you can stick with it long-term.
Wrapping Up
I hope these tips have helped you and that you now feel more equipped to break through your weight-loss plateau. Remember, a weight-loss plateau is not a reason to give up on your weight-loss goals. In addition, you might just do nothing and wait out the inflammation that is still decreasing. Moreover, I am here for you as a resource should you need more support. So please do not hesitate to contact me if you have any questions or need some guidance. Trust me; you’ve got this!
