Busting through plateaus

You’re moving along on your weight loss journey and all of a sudden, out of nowhere, you feel like you hit a wall. Despite your continued efforts, the weight loss slows and then stalls. Despite maintaining all of your healthy habits, you’re no longer seeing results. If this sounds familiar, you’ve likely hit a weight loss plateau.

Plateaus are common. Most people trying to lose weight will hit a plateau. But just because they’re common doesn’t mean they’re not frustrating. The good news is, with some renewed effort and the right mindset, you can move past them. Let’s dive into what plateaus are and why they happen, and we’ll uncover ways to bust through them.

What is a plateau and why does it happen?

A plateau is when you stop losing weight even though you’re still putting in the effort. It can feel like you’re running on a treadmill that won’t go any faster, even though you’re working hard. 

Here are a few of the reasons plateaus happen:

• A change in body weight and size: When you lose weight, your body usually requires fewer calories. If you’re eating the same amount as when you started, you may need to cut back. Try tracking your food to get a better understanding of how much you’re eating. If you’re not sure how much you should be eating, talk with a coach. They can help you navigate eating and mealtimes.
• Your diet and/or exercise habits have slipped: Perhaps you’ve begun to add a little bit more to your dinner plate. Or maybe you’ve started to skip a morning workout (or two) thinking it wouldn’t make that much of a difference. Slipping back to old habits can stall your weight loss. Be honest with yourself about your current habits. Another tip? Keep track of your workouts and what you’re eating from the start. You may forget weeks or months down the line where you were when you began. Having a record to look back at will help keep you on track. You’ll also feel great about all the work you’ve put in. 
• The set point theory: Set point theory is the idea that our body has a set point, or a set weight, that it tries to stay at. When we lose weight, our metabolism slows down to prevent further weight loss. It wants our bodies to store as much energy as possible for future needs. The theory is that our body responds this way to stay close to the “set point.” Another factor is a shift in hormones. When we lose weight, our leptin levels decrease. Leptin is the hormone that tells us we’re full. At the same time, ghrelin, also known as the hunger hormone, increases. The set point theory suggests that this happens to try and keep our body from losing weight.
• A shift in the body’s fat stores and muscle mass: When we lose weight, we lose both muscle and fat. But if you are strength training, you can limit the amount of muscle that you lose. Muscle is a good thing because it helps keep our metabolism up. At the same time, muscle weighs more. So, if you’re losing fat and gaining muscle, you might not see such large changes in your weight even though you are progressing.

6 things you can do to bust through a plateau

1. Shift your perspective

A positive attitude is one of the most powerful tools you have when facing a plateau. Instead of seeing the plateau as a failure, try to see it as a challenge to grow. Remind yourself that plateaus are common and temporary. Pushing through will make you stronger. This change in how you think can make all the difference!

2. Apply the FITT principle to your workouts

If you’ve been doing the same exercises for a while, your body has likely gotten used to them. Use the FITT principle to switch things up and keep your body guessing. Tweak Frequency, Intensity, Time or Type of workouts to change your routine.

3. Make changes to your diet 

What you eat plays a big part in your progress. If you’ve hit a plateau, it might be time to rethink your meals. Make sure you’re eating enough protein to help your muscles recover and grow. Adding healthy snacks or adjusting your portions can give you the energy you need to push past your limits.

4. Connect with your coach

Sometimes, you just need a little extra support. That’s where your Teladoc Health coach comes in. They can help you figure out what needs tweaking to break through the plateau.

5. Get enough rest 

Your body needs time to recover. If you’re not resting enough, it can be harder to make progress. Aim for seven to nine hours each night. And make sure you take a day or two each week to rest and recover from working out.

6. Track your progress 

Keep a journal or use an app to track your progress. Sometimes, we don’t realize how much we’ve improved because we’re too focused on the next goal. Looking back at how far you’ve come can be a great reminder that you’re moving in the right direction.

Remember, plateaus are just part of the journey. With a positive mindset, new challenges and a little extra effort, you can push through and keep growing!