How to Break a Weight Loss Plateau

What Causes a Weight Loss Plateau?

A weight loss plateau can occur due to several factors. Read on to see if any of these factors apply to you.

Changes in Body Composition

As you lose fat and build muscle, the scale may not reflect your progress accurately. Muscle is denser than fat, so even though you’re making progress, it may not be reflected in weight loss.

If you’ve incorporated strength training into your exercise routine, this may be the cause of your weight loss plateau. It’s not a negative thing—in fact, more muscle mass will help you stay healthier over time.

To see whether body composition changes are affecting your weight loss, take measurements of your body. If you’re losing inches, then you’re still making progress.

Water Retention

Dietary choices and hormone level changes can lead to water retention, which affects the number on the scale.

Women can track their menstrual cycles to note when they experience extra water retention. If a plateau occurs during these times, it’s likely caused by hormones.

If you’re eating foods with a lot of salt or carbohydrates, these may be increasing your water retention, as well. Try cutting back on these foods and adding foods rich in fiber and potassium, which can help with water retention.

Psychological Factors

Frustration with perceived diet failures can lead to self-sabotaging behaviors or slipping back into bad eating habits. This yo-yo dieting phenomenon can hinder progress.

Take honest stock of your habits over the last few months. Have you kept up with your diet and exercise routine? Are there areas where you’ve picked up bad habits?

Stress can also increase cortisol levels and hinder weight loss. If you’re experiencing heightened stress, this may explain your difficulty losing weight. Your body is essentially in a state of emergency and may be resisting the loss of extra food storage.

Metabolic Adaptation

Reduced calorie intake can trigger the body’s defense mechanism, which slows down the metabolism. Your body views the loss of fat as a sign to burn fewer calories to avoid starvation.

If you’re experiencing metabolic slowdown, try increasing your protein intake and working to build muscle. Adding more muscle to your body composition typically increases your resting metabolic rate and helps you burn more calories, even at a calorie deficit.

Lack of Physical Activity

Insufficient exercise or being sedentary for long periods can halt your progress.

Incorporate strength training and stay active throughout the day to boost metabolism. If your workout routines are mostly cardio, try adding exercises to build muscle as well as burn fat.

Strategies to Break a Weight Loss Plateau

If you’re trying to lose weight but have hit a standstill, try these tips to improve your nutrition, exercise routine, and response to long-term dieting.

1. Address water retention. Combat water weight by reducing sodium intake and consuming foods with natural diuretic properties, like cucumbers and watermelon.
2. Increase protein intake. Protein helps you feel fuller for longer and aids in weight loss. Add extra servings of beans or lean meats to your meals, and consider having fish and chicken filets more often.
3. Take a mental breather. Engage in stress-reducing activities like yoga or meditation to prevent cortisol buildup, which can hinder progress.
4. Practice self-care. Incorporate regular self-care activities to alleviate stress and maintain a positive mindset during plateaus.
5. Monitor portion sizes. Be mindful of portion control and keep a food journal to track your diet plan and stay on track. You can try online apps like MyFitnessPal or Noom if you need the additional support.
6. Include strength training. Incorporate strength training at least two days a week to preserve lean body mass. Diets often cause a loss of muscle mass, but muscle is important to maintaining and boosting your metabolic rate.
7. Stay active throughout the day. Avoid prolonged sitting by incorporating movement into your routine, such as standing instead of sitting, going for walks at lunch, and doing small 10- to 15-minute exercises between tasks.
8. Consider nutritional needs. Consume a well-balanced diet that includes fruits, vegetables, lean proteins, whole grains, probiotic-rich foods, cruciferous vegetables, omega-3 fatty acids, and anti-inflammatory foods. Avoid foods that are high in saturated fats, sugar, processed ingredients, and sodium.
9. Prioritize recovery. Allow sufficient rest between workouts and include rest days in your routine to promote proper recovery. Your body may experience more stress if you don’t allow it to rest and recuperate, and stress can impact weight loss.

By implementing these strategies and addressing underlying causes, such as water retention and stress levels, you should be able to overcome a weight loss plateau effectively.

Supplements and Prescriptions to Overcome a Weight Loss Plateau

If you’re still struggling with your weight loss plateau despite making the changes above, you may need extra support.

There are supplements and prescriptions that help you stick your diet and exercise routine, along with addressing potential physiological issues that could be causing your plateau.

Lipo-C Injections

Lipotropics can help your body get rid of fat and burn calories. There are various types available that can aid in your weight loss journey.

Lipo-C is an injectable mix of Methionine, Choline, L-Carnitine and B-Complex, which work together to reduce body fat.

B12 Injections

If you’re having difficulty sticking to your weight loss goals, B12 shots may be able to help. B12 supports your metabolism and energy levels to help keep you motivated with your exercise routine.

B12 is also available in capsule form for patients who feel uncomfortable with injections.

Fat Loss Kit

Defy Medicals Fat Loss Kit can help you kickstart your weight loss to break out of plateaus. This kit includes a combination of LIPO-C and Vitamin B12 injections to give you more energy, improve muscle gains, and help you burn fat without losing muscle mass.

LipoSculpt Cream

LipoSculpts contain Aminophylline, which helps keep fat cells from breaking down cAMP. This may help slim down the waist, thighs, and other targeted areas.

Glycyrrhetinic Acid (GA) is also included in the cream. This ingredient comes from licorice root and blocks an enzyme that lowers cortisol levels in fat cells, potentially resulting in weight loss.

Phentermine (Prescription)

This medication can help you lose fat by decreasing your appetite. It’s meant to be used temporarily as an aid in a weight loss program that includes regular physical activity and eating fewer calories.

While not a long-term therapy, phentermine may be able to help you break through a plateau and push you to the next level of your weight loss journey.

Lipo Burn SR (Prescription)

This medication can help patients lose weight by reducing appetite and boosting the metabolism. It includes caffeine, which can help burn calories.

Lipo Burn is meant to be taken for a short period of time while exercising and eating a low-calorie diet.

GLP-1 Agonists (Prescription)

GLP-1 agonists work by mimicking the effects of glucagon-like peptide 1, which is responsible for regulating blood sugar.

Initially created to help diabetic patients control their blood sugar levels, recent studies have shown that these medications can also promote weight loss when combined with healthy eating habits and physical activity.

GLP-1 agonists include Semaglutide, Liraglutide, and Tirzepatide. All of these medications are delivered via injection.

Thyroid Medication (Prescription)

Hypothyroidism is a common cause of weight gain and difficulty losing weight. Defy Medical recommends ordering a Thyroid lab panel to check for a potential thyroid issue.

If your lab results reveal hypothyroidism, there are medications like levothyroxine that can replace the thyroid hormones you’re missing.

Once undergoing treatment, many patients report an easier time losing weight and avoiding weight gain. Learn more about thyroid treatment and weight loss.