Not seeing the results you expect? Here’s how to keep going when you reach a weight loss plateau
Hitting a plateau during weight loss can be frustrating, but it’s also very common. You might have seen quick results in the first few weeks as your body burns stored carbohydrates first.
But as that fades and your metabolism adjusts to a smaller body, weight loss naturally slows.1
To keep progressing, your approach may need a small shift, like more movement, fewer kilojoules, or both.
Plateaus are simply a sign that your body is adapting to its new normal and that it’s time to shake things up. With a few small tweaks, you can break through and keep moving forward.
Check in with your habits
Over time, it's easy for old habits to sneak back in. Maybe portions have crept up, you're snacking on processed foods more often, or you’ve been less active than usual.
Review your routine to see what’s changed and make the adjustments you need to reset and refocus.
Reassess your kilojoule intake
The typical recommended adult kilojoule intake to maintain your weight is 8,700 kJ per day, but this will vary depending on factors including your level of physical activity, your muscle mass, and your age, weight, and sex.
As you lose weight, your body burns fewer kilojoules than it did before. That means the same eating plan that worked in Week 2 might need a slight adjustment now.
Adding more vegetables and protein to your meals and limiting sugary drinks and sauces can make a big difference.
Exercise a little more (or differently)
Increasing your physical activity can help you push past a plateau. You could try extending your daily walk by 10–15 minutes, or adding some hills to increase the incline.
Strength-based exercises like weight lifting and Pilates can also help you build muscle, which can speed up your metabolism.
Increase your incidental exercise
This is the movement outside of your regular workouts. It’s taking the stairs instead of the elevator and parking your car further from the train station on your commute.
Every bit of movement counts, so finding small ways to move more can really add up.
Take your medication exactly as it's prescribed
Taking your medication at the same time and in the correct dose helps it work as effectively as possible.
Missing doses or changing your schedule can affect your progress and make it harder to overcome a plateau.
Before you make any adjustments to your eating or exercise routines, or if you’re just not sure what’s right for you, speak to your TerryWhite Chemmart Pharmacist.
They’re here to help you navigate plateaus and keep going.
Sources
1https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508
General sources
https://www.healthdirect.gov.au/kilojoules