This Article is About
weight loss plateau
lean muscle mass
exercise program
calorie intake
water weight
losing weight
metabolism
amount of calories
muscles
weight loss programs
weight loss program
liver
Overcoming Weight Loss Plateau - Why You Can't Lose Weight
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Overcoming Weight Loss Plateau  -  Why You Can\'t Lose Weight

Beginning a new weight loss program is exciting! Full of optimism and determined to succeed, we work diligently at eating the right foods and expanding (or starting) our exercise program with the dream of melting the pounds away.

And it works ... for the first few weeks. Once we get to the point where we expect daily changes to our scale, the dreaded weight loss plateau hits. And we wonder, why can't we lose weight anymore?

Weight Loss Plateau - What is It?

A weight loss plateau is when you stop losing weight despite your continued efforts of eating right and exercising. Plateaus are a very normal part of dieting and everyone hits one from time to time. First thing to do is learn why you hit a weight loss plateau. Then, you can take the steps needed to end your plateau and begin losing weight again.

Weight Loss Plateau - What Causes It?

Most weight loss programs require you to reduce your calorie intake. By decreasing the amount of calories you consume, you encourage your body to use stored carbohydrates (specifically glycogen) for energy.

Glycogen - found in your liver and your muscles - retains water in your body. So when the body burns glycogen, it releases retained water and you lose weight.

This is why during the first few weeks of a weight loss program pounds drop so quickly. You are losing mostly water weight and very little fat. And since the water is being released by your muscles, you are also losing lean muscle mass.

Lean muscle mass is a key component in your metabolism. So, by decreasing your calorie intake and decreasing your lean muscle mass, you are also decreasing your metabolism. These elements, combined, lead to a weight loss plateau.

Weight Loss Plateau - How Do I Get Past It?

The first step in getting past your weight loss plateau is to changing your routine. Your body has become accustom to the amount of calories and exercise you are currently doing. If you continue on this path you will maintain your weight, but you will not lose additional weight.

The best way to jump start your weight loss is to change it up.

According to the 7 Day Belly Blast Diet, you should modify your calorie intake every 7 days. This prevents your body from becoming accustom to a certain amount of calories and modifying your metabolism to burn only that many calories.

In addition to modifying your diet, you should modify your exercise program to include intervals or circuit training. Holly Rigsby, personal trainer and owner of Fit Yummy Mummy, has proven that varying the intensity of your workouts boosts your metabolism and burns fat quicker.

You will overcome your weight loss plateau if you choose to change your weight loss program. Modifying your calorie intake every 7 days and your exercise program at least once a month will keep your metabolism high. A high metabolism will lead you to your goals!


Street Talk

Like the way you explained that in simple terms, AJ! And I've found what you said to be absolutely true.

Reply
  about 5 years ago
  

Thanks, Patty! I found this knowledge extremely helpful when losing the last of my baby weight.

Reply
  about 5 years ago
Linda15  

there are many reasons why people get stuck on the "plateau". From our hormones to our daily eating habits and routines, all play important factors in weight management. you better check with a good dietitian for advise and counseling. This is a good post. Keep up a good work,

Reply
  about 5 years ago
  

Great advice, Linda. It's always best to see your doctor and dietician when dieting to ensure you are getting the right nutrients. Thanks for visiting.

Reply
  about 5 years ago

Yeah that blessed plateau and me are old buddies... mixing up the routine and interval intensity seem to be the only way forward for me..nice post direct & to the point

Reply
  about 5 years ago
  

Thanks, J Christian. So many diet and exercise programs don't teach you to mix up your food / exercise every few weeks in order to avoid "the plateau". I think it is one of the reasons so many people quit; they get frustrated and lose motivation.

Reply
  about 5 years ago

I totally agree that changing your routine will push people past plateaus and help boost metabolic rate. Changing routines often also helps to keep your workouts more interesting and makes people less likely to take time off from the gym or their cardio program

Reply
  about 5 years ago
  

Hi Jay! You're right, keeping workouts fresh and interesting is important. The same is true for your diet. Meals should be flavorful, interesting, and diverse.

Reply
  about 5 years ago

Hi AJ, had my wife read this article as she has always said a diet for her works for a few days and then the weight loss stops. This has enlightened her enormously. She has been promising to loose 110 kg of weight for years, but I wont go away, seriously this will help her to persevere and get through the hiccups, due to her age and cancer problems exercise is slightly different to others, but she does get a lot when the grand kids are around. Thanks for the article.

Reply
  about 5 years ago
  

Hi Rob! I'm beginning a series of articles on beating weight loss plateaus. I hope they do help your wife, as hitting a plateau is one of the hardest parts of dieting.

Reply
  about 5 years ago

Thanks AJ, will keep her reading, anything that will help her is appreciated. Never worried much myself.

  
  about 5 years ago
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