Hit a Weight Loss Plateau? A Dietitian Reveals 3 Ways To Break It

When it comes to weight loss, it feels rewarding seeing all your hard work in the gym and the kitchen pay off. But what happens if your consistent routine suddenly stops working? If the number on your scale seems stuck, you may have hit a weight loss plateau. Hitting a plateau is a frustrating, but common, experience that can leave you wondering what went wrong. 

But there’s good news: it is possible to overcome it and get back on track with your weight loss goals. We spoke with Amie Alexander, RD, a Registered Dietitian at Nutri Peak, to help understand why these plateaus happen and how to recognize when you’ve hit one. Plus, learn her tips for how to break through one.

What is a weight loss plateau?

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“A weight loss plateau typically describes a period when you observe no noticeable change in weight, even though your diet and activity have been spot on,” says Amie Alexander, RD, a Registered Dietitian at Nutri Peak. This happens after an initial weight loss as your body adjusts to changes in your lifestyle. It’s common and can happen to anyone on a weight loss journey.

So, what causes it? Alexander explains that “your body becomes acclimatized to a new lower calorie intake and level of activity, making a balance where you are not burning more than you are feeding it.” In other words, your metabolism has likely slowed down. “The body may become more energy efficient, making it that much harder to part with more weight than has already been lost,” she adds.

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However, it’s important to remember that weight loss plateaus can result from various factors. Alexander says these include “stress, sleep and hormonal changes,” as well as changes in physical activity levels and reduced muscle mass from weight loss. 

How do you know if you’ve hit one?

Recognizing a weight loss plateau isn’t always straightforward. Fluctuations in weight can occur due to other factors such as water retention, eating habits or hormonal changes. 

However, Alexander says, “if you do not lose any weight or inches over a period of about three to four weeks, it can be regarded as a weight loss plateau.” She advises to look for a “general consistency in no progress. Tracking over a span of several weeks gives you an easier insight.” 

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Remember, plateaus are a natural part of the weight loss process. But identifying them early on can help you make necessary adjustments to continue your progress and improve your overall health.

How to break a weight loss plateau 

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According to Alexander, “what is needed when facing a plateau in weight loss is changing the routine and challenging the body with new stimuli.” Her advice to help you get back on track:

• Reassess your caloric intake: As your weight decreases, the number of calories you need daily changes. “You can try out breaking your caloric intake pattern by slightly dropping calories or cycling down your caloric intake to confuse your metabolism,” says Alexander. But remember to not go below 1,200 calories a day, the baseline needed for your body to function. 
• Increase physical activity: “You can also try to push intensity or variance in exercises: practice strength or interval training or different types of cardio,” recommends Alexander. This can help boost your metabolism and burn more calories.
• Take care of your body: “Make sure you get enough sleep, control stress and stay hydrated. These can all largely affect your weight-loss effort,” says Alexander. If these factors go unchecked, they can negatively impact your metabolism and lead to weight gain.

If your weight loss plateau persists, it’s best to consult with your primary care provider, nutritionist or fitness expert who can provide personalized advice and adjustments to help you break through.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.