by Lori Skurbe, RDN
You have been exercising, eating healthier and working toward your goals, but suddenly, you are no longer seeing progress. A weight-loss plateau can be frustrating, but it does not mean your efforts are failing. Plateaus are common and may be an opportunity to reassess your habits and make a few thoughtful adjustments.
Here are four possible reasons your progress may have slowed:
1. You May Not Be Consistently in a Calorie Deficit
To lose body fat, you generally need to consume fewer calories than your body uses over time. Tracking what you eat and drink can help you determine whether you are staying within your calorie goals.
Accuracy matters. Most people have difficulty estimating portion sizes, which can lead to consuming more calories than they realize. Be sure to account for items such as cooking oils, butter, mayonnaise, salad dressings, sauces and beverages. Although they may seem insignificant, these extras can add considerably to your daily calorie intake.
If you are tracking your food but not seeing progress, measuring portions more carefully may provide a clearer picture of your actual intake.
2. You Are Not Getting Enough Quality Sleep
Sleep plays an important role in overall health and weight management. Inadequate sleep can affect hunger, appetite, energy levels and food choices. It may also leave you feeling less motivated to exercise or prepare balanced meals.
If you regularly have difficulty falling asleep, staying asleep or feeling rested, speak with your healthcare provider about steps you can take to improve your sleep.
3. You Are Using the Scale as Your Only Measure of Progress
If you are losing body fat, but gaining muscle, you won’t necessarily see a change on the scale. It is important to have more than one data point to measure progress. Did you lose inches around your waist or hips? You can be losing inches, but not pounds. Muscle is dense tissue that takes up less “room” so if you lose a pound of fat and gain a pound of muscle there is no change in your weight, but you may lose inches.
Consider tracking other indicators, such as:
- Waist and hip measurements
- How your clothing fits
- Strength and physical endurance
- Energy and focus
- Sleep quality
- Improvements in your eating habits
4. Your Exercise Routine May Need an Adjustment
Your body adapts to repeated activity over time. If you consistently perform the same exercises at the same intensity, your routine may no longer provide the same challenge.
Depending on your health and fitness level, you may benefit from gradually adjusting the duration, frequency, resistance or intensity of your workouts. You can also incorporate different forms of cardiovascular exercise, strength training and movement throughout the day.
A certified personal trainer, exercise physiologist or healthcare professional can help you develop a safe and effective exercise plan based on your individual needs.
How to Move Beyond a Weight-Loss Plateau
If you feel you are “stuck” use that as a chance to review what you are doing and determine how you can take it to the next level. Also remember change takes time and you may not always “see” the progress you are making.