Hitting a weight loss plateau can feel frustrating and discouraging. You’ve been putting in effort, but progress stalls. Plateaus are a natural part of the weight loss process. With the assistance of a general surgeon, they can help with understanding their causes and ways to address them.
Common Causes of Weight Loss Plateaus
Weight loss plateaus can occur when the body adapts to a consistent diet and exercise routine, causing metabolism to slow down. Another common cause is a decrease in muscle mass, which can reduce the number of calories burned at rest. Additionally, insufficient sleep, high stress levels, or even overtraining can contribute to a plateau by affecting hormone levels and overall energy expenditure. When weight loss becomes difficult, individuals may consult a general surgeon for advice on additional medical interventions.
Muscle Loss
Losing muscle mass alongside fat decreases your resting metabolic rate (RMR). RMR is the number of calories your body burns at rest. If your weight loss plan relies too heavily on caloric restriction without strength training, muscle loss may occur.
Calorie Creep
Over time, small indulgences or untracked snacks can add up. This is known as “calorie creep.” These extra calories can offset your calorie deficit, making weight loss difficult to maintain. Tracking everything you eat is key to avoiding this issue.
Strategies to Break Through a Plateau
To break through a weight loss plateau, consider varying your exercise routine by incorporating new activities, increasing intensity, or trying strength training to build muscle. Adjusting your diet by reducing calorie intake slightly or increasing protein can also help jumpstart progress. Additionally, ensuring adequate sleep, managing stress, and giving your body time to recover help optimize hormonal balance and overall metabolic function.
Adjust Caloric Intake
As you lose weight, your calorie needs change. Revisit your daily calorie requirements. Adjusting your intake can help create a deficit again. Start by recalculating your Total Daily Energy Expenditure (TDEE). Reduce calories by 100-200 per day to maintain a reasonable deficit.
Prioritize Strength Training
Strength training is vital for preserving muscle mass. It increases your RMR, helping you combat metabolic adaptation. Aim for 2 – 4 strength training sessions each week. Weightlifting, bodyweight exercises, and high-intensity resistance training (HIRT) are all effective.
Increase Protein Consumption
Protein is important for muscle repair and growth. It also helps curb hunger, reducing unplanned snacking. Incorporate lean meats, eggs, dairy, and plant-based protein sources into each meal. Aim for 0.8 – 1.2 grams of protein per pound of body weight, depending on your activity level.
Vary Your Workout Routine
Repeating the same exercises can cause your body to adapt. To avoid this, switch up your workout routine. Introduce new exercises, increase intensity, or try new workout types like HIIT, cycling, or swimming. This keeps your body challenged and helps you break through a plateau.
Track Food Intake
Accurate food tracking is key to avoiding calorie creep. Use a journal or app to monitor portion sizes. Pay attention to your intake of macro and micronutrients. Track hidden calories from sauces, dressings, and drinks, as they can add up unnoticed.
Stay Hydrated
Dehydration can slow your metabolism and increase hunger. Drinking enough water supports your body’s ability to burn calories. Aim for 8 – 10 cups of water daily. If you exercise intensely, you may need more. Infusing water with fruit can also make it more enjoyable.
Manage Stress
Chronic stress raises cortisol levels, which can lead to weight gain. High cortisol levels increase cravings for high-calorie foods. Combat stress with relaxation techniques like yoga, meditation, and deep breathing exercises. Engaging in hobbies or spending time outdoors can also help reduce stress.
Consulting a General Surgeon
There are some instances where one might take their weight loss plateu into the hands of a general surgeon. This could be for health or cosmetic pusposes. A surgeon can consult a patient on the best next steps to improve their health an appearance through surgical weight loss procedures.
Making the Most of Your Weight Loss Journey
Weight loss plateaus are a common part of the journey. While frustrating, they offer a chance to reassess your habits. Focus on recalibrating your calorie intake, maintaining muscle mass, and staying consistent with hydration and food tracking. Managing stress also plays a crucial role in overcoming plateaus. Some individuals may consider taking larger measures to move their weight loss forward by working with a general surgeon. Be sure to consult with your physician to determine the best fit for your unique circumstances when it comes to weight loss.
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