Hitting a weight loss plateau can be frustrating, especially if you are following a diet plan that has caused weight loss in the past. Plateaus are a normal part of a long-term weight loss plan and usually signal that a change needs to be made in your program. If you have been losing weight and suddenly stop, it is important to review your approach to see where some changes can be made.
Less Glycogen
When you consume more calories then you need, the body first converts the food into glucose to be used for energy; any excess glucose is converted into glycogen and stored in the muscles for later use. This stored glycogen tends to retain water, and when starting a diet that restricts calorie intake, the body uses up the stored glycogen and water for energy, which results in an initial loss of weight, says Weight Watchers. The first week or two of a new diet often can result in substantial weight loss. As the stored glycogen and water are used up, weight loss will naturally slow. In addition, as your body weight drops, so does your metabolism, because the body needs less energy to survive. As your body adjusts to your weight loss program, you will naturally hit periods in which weight loss slows or even comes to a halt. However, there are some changes that can be made to start shedding the extra pounds again.
Food Journals and Tracking
As your body weight drops and your metabolism adjusts, you will need to continually reassess how many calories you can eat each day. In addition, after dieting for some time, it is easy to get off track, which might lead to more calories being consumed than you realize. When a weight loss plateau occurs, MayoClinic.com recommends taking a look at your eating habits. It might be helpful to keep a food journal and track what you are eating and drinking, to make sure you are eating only the number of calories you need. It might be necessary to weigh and measure your food to make sure you are using correct serving sizes. If you are not overeating, try reducing your caloric intake by 100 to 200 each day, as long as this does not drop you below 1,200 to 1,500 calories. Sometimes tracking and measuring your food intake or cutting a few more calories will boost your weight loss efforts.
Lack of Exercise
The closer you are to your goal weight, the harder it is to shed those extra pounds. In addition, it is not healthy to cut out too many calories and severely restrict your diet because it can lead to feeling deprived and abandoning your goals. If you have stopped losing weight, it might mean it is time to add more exercise into your day to burn calories. According to the Weight Control Information Network, regular exercise is essential for both reaching your weight loss goals and keeping the weight off. A general goal is to get between 30 to 60 minutes of moderate intensity aerobic activity on most days of the week. In addition to your regular exercise sessions, try moving more throughout the day by taking the stairs, parking farther away, taking a brief walk at lunch or taking up that gets the body moving, like gardening.
Change Your Meal Times
Weight loss efforts also can be helped by changing the time you eat. The best bet is to eat your larger meals when you are busy rather than at night when you are sedentary. Eating during the day allows you to burn the calories. The Cleveland Clinic also suggests limiting carbohydrate and sugar intake after noon, as these foods are not burned off as fast later. Eating several small, healthy, calorie-controlled meals throughout the day also can help boost metabolism, especially if one of those meals is breakfast. Skipping meals or eating erratically can slow metabolism and hinder weight loss efforts.
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