Weight Loss Plateaus: What They Mean and How to Push Through
Understanding why weight loss stalls and evidence-based strategies to get moving again.
You've been making progress, then suddenly the scale stops moving. Welcome to the weight loss plateau—a frustrating but completely normal part of the THINNR weight loss journey.
Why Plateaus Happen
Plateaus are a sign your body is adapting, not that you're failing. Several factors contribute:
- Metabolic adaptation: As you lose weight, your body needs fewer calories, so your previous deficit shrinks.
- Water fluctuations: Weight can fluctuate several pounds day-to-day based on water retention.
- Muscle gain: If you're exercising, you might be gaining muscle while losing fat.
- Calorie creep: Small increases in portions or snacks add up over time.
How to Know If It's a True Plateau
A real plateau is no weight change for 3-4 weeks while consistently following your plan. A few days or even a week without movement is normal fluctuation.
Strategies to Break Through
1. Reassess Your Intake
Are you still accurately tracking portions? Consider weighing food for a week to recalibrate.
2. Adjust Calories
You may need to reduce intake slightly since your smaller body needs fewer calories.
3. Change Your Exercise
If your body has adapted to your routine, try something new. Add intensity, change activities, or try strength training.
4. Focus on Non-Scale Measures
Are clothes fitting better? Energy improving? Sometimes progress continues even when the scale doesn't show it.
5. Be Patient
Plateaus end. Continue your healthy habits and trust the process.
Working with Your Provider
This is exactly what THINNR providers are for. If you're experiencing a plateau, your provider can review your plan and make targeted adjustments. You don't have to figure it out alone.
Learn more about staying motivated during challenging times.
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