{"id":277542,"date":"2022-12-14T00:34:34","date_gmt":"2022-12-14T05:34:34","guid":{"rendered":"https:\/\/www.noomtest.com\/how-to-break-weight-loss-plateau\/"},"modified":"2022-12-16T01:11:20","modified_gmt":"2022-12-16T06:11:20","slug":"how-to-break-weight-loss-plateau","status":"publish","type":"post","link":"https:\/\/www.noomtest.com\/au\/blog\/how-to-break-weight-loss-plateau\/","title":{"rendered":"How To Spot \u2014 And Break Through \u2014 A Weight Loss Plateau"},"content":{"rendered":"\n
Have you ever had that frustrating experience where you\u2019ve consistently losing weight and then all of a sudden, it all comes to a halt? No matter what you try, that stubborn number on the scale just won\u2019t seem to budge? If this sounds familiar, you\u2019ve probably experienced what\u2019s called a \u2018weight loss plateau\u2019 (maybe you\u2019re even stuck in one right now?)<\/p>\n\n\n\n
When people set out to lose weight, they tend to assume that their weight will continue to drop steadily, in a linear manner. In reality, weight loss tends to be more like a rollercoaster than a straight line. Your weight will likely go up and down \u2014 and sometimes, you\u2019ll even face unexpected stops that leave you wondering \u201cHow long will I be stuck here?\u201d <\/p>\n\n\n\n
The good news is, plateaus are a completely normal part of losing weight. And with the right tools, you can easily push past it and straight back on the path to a healthier, fitter you. In this article, we\u2019re covering everything you need to know: from how to know when weight loss has plateaued, to how long the plateau lasts and how to break the plateau.<\/p>\n\n\n\n
<\/div>\n\n\n\n
What is a weight loss plateau?<\/strong><\/h2>\n\n\n\n<\/figure>\n\n\n\n
A weight loss plateau is when you temporarily<\/em> stop losing weight. <\/p>\n\n\n\n
You might be wondering \u201chow many weeks is considered a weight loss plateau, exactly?\u201d Well, a weight loss plateau is when you go two or more weeks without weight loss, even if you had previously been losing weight at a steady pace. <\/p>\n\n\n\n
That\u2019s right, when you step on the scale for 14 days straight without seeing progress, you\u2019re officially in a weight loss plateau. But don\u2019t panic! Notice that above, we put emphasis on the temporary nature of weight plateaus? That means this isn\u2019t forever. It\u2019s just a small blip in your journey to weight loss success.<\/p>\n\n\n\n
Here are some things to keep in mind if you find yourself in the weight loss plateau:<\/p>\n\n\n\n
\n
Weight plateaus are normal.<\/li>\n\n\n\n
Weight plateaus are frustrating. (Permission to scream into a bag of spinach, granted)<\/li>\n\n\n\n
Weight plateaus don\u2019t mean you\u2019re doing something wrong<\/li>\n\n\n\n
Weight plateaus don\u2019t mean you\u2019re not making progress<\/li>\n<\/ul>\n\n\n\n
<\/div>\n\n\n\n
What causes a weight loss plateau?<\/strong><\/h2>\n\n\n\n\n\n
A quick reminder: Your weight fluctuates daily based on how hydrated you are, how much sodium you eat, the scale you use, hormonal factors and so much more.<\/p>\n\n\n\n
Sometimes, it\u2019s easy to pinpoint why the scale didn\u2019t budge (or even crept up) from one day to the next \u2014 like that burger and beer you inhaled at the pub last night. <\/p>\n\n\n\n
But, it can be a lot trickier to pinpoint why you\u2019ve hit a plateau \u2014 especially if you\u2019re still doing all the things that have worked for you up until now (Like staying within your Noom calorie budget, getting your exercise in and making more mindful food choices). <\/p>\n\n\n\n
Plateaus are kind of like all those extra, unused settings on your washing machine \u2014 they\u2019re mysterious, and it\u2019s hard to know exactly what\u2019s going on: But here\u2019s what we do<\/em> know. <\/p>\n\n\n\n
When you feed your body less calories:<\/p>\n\n\n\n
\n
You lose weight, lowering your basal metabolic rate (BMR), which is the number of calories your body burns at rest each day.<\/li>\n\n\n\n
Your fat cells get smaller, so you produce less of the hormones that regulate hunger.<\/li>\n\n\n\n
Your body makes more <\/em>of the hormones that stimulate hunger. (Cue the growling stomach.)<\/li>\n\n\n\n
You burn less during your workout. <\/li>\n\n\n\n
You think <\/em>you\u2019re eating less, which could make you more likely to overeat. (That\u2019s where measuring cups, spoons, and food scales can help.)<\/li>\n\n\n\n
Food seems more rewarding, making large portion sizes, sugary treats, and calorie-dense eats even better.<\/li>\n<\/ul>\n\n\n\n
Also, your body is smart. When you eat fewer calories, it realises<\/em> that you\u2019re consuming fewer calories. <\/p>\n\n\n\n
So, it becomes more efficient at using<\/em> calories, which decreases the total amount of calories your body needs in a day to perform basic functions. <\/p>\n\n\n\n
This decrease in BMR, which happens in response to eating in a caloric deficit, is known as metabolic adaptation. Eating in a modest caloric deficit with the goal of losing \u00bd a kilo to one kilo per week is one way to reduce metabolic adaptation and support you in reaching your weight loss goals.<\/p>\n\n\n\n
All these totally natural changes can result in the dreaded weight loss plateau.<\/p>\n\n\n\n
<\/div>\n\n\n\n
How long does a weight loss plateau last?<\/strong><\/h2>\n\n\n\n
For a weight loss plateau to truly<\/em> be a plateau, you need to experience it for at least 14 days. From there, it really depends on how long it lasts. <\/p>\n\n\n\n
That will vary from person to person\u2014some people might break the streak on day 15, and for others it might last a few more weeks or longer.<\/p>\n\n\n\n
<\/div>\n\n\n\n
How to break a weight loss plateau<\/strong><\/h2>\n\n\n\n
We have four practical tips to help you push past your plateau:<\/p>\n\n\n\n
Weight loss plateau tip #1: Ride the waves<\/h3>\n\n\n\n
When the scale won\u2019t budge after a couple of weeks, take a deep breath. Stay strong. And don\u2019t change a thing. <\/p>\n\n\n\n
Just be patient, and ride the waves. <\/p>\n\n\n\n
Why? Just because the scale has stalled doesn\u2019t mean you\u2019re doing something wrong. When you\u2019re on your weight loss journey, you\u2019re still developing lifelong habits as you work towards achieving your goals.<\/p>\n\n\n\n
Not losing weight doesn\u2019t mean you\u2019re not making progress, either. You\u2019re still doing all the right things. You\u2019re just not seeing that reflected on the scale at the moment. (Frustrating, we know.)<\/p>\n\n\n\n
And most importantly, because sticking with your plan works.<\/p>\n\n\n\n
Weight loss plateau tip #2: Meet your calorie budget<\/h3>\n\n\n\n
When we hit a plateau, our first instinct is to do one of two things:<\/p>\n\n\n\n
\n
Throw our hands in the air and eat all the food. We\u2019re not losing weight, so we may as well find the nearest all-you-can-eat buffet, right? <\/li>\n\n\n\n
Start eating way too little.<\/li>\n<\/ol>\n\n\n\n
But neither of these (totally understandable) instincts is helpful. <\/p>\n\n\n\n
There\u2019s no need to fall into the all-or-nothing thinking trap, or to skimp on food. <\/p>\n\n\n\n
In fact, eating too little will only cause our bodies to hold on to that weight even tighter. <\/p>\n\n\n\n
And we want to push past our plateaus, not prolong them.\u00a0<\/p>\n\n\n\n<\/figure>\n\n\n\n
Weight loss plateau tip #3: Move more<\/h3>\n\n\n\n
Exercise makes up less than 5% of your daily calorie burn.<\/p>\n\n\n\n
While other activity \u2014 all the calories you burn scrubbing your pans, chasing your nephew, and walking your dog \u2014 makes up 15% of your daily burn.<\/p>\n\n\n\n
So you don\u2019t need to buy an expensive indoor bike, train for a half marathon, or start walking with those \u201980s-inspired ankle weights (unless that’s your thing)<\/p>\n\n\n\n
Simply make a conscious effort to move more in your daily life.<\/p>\n\n\n\n
To help you boost your activity level, why not challenge yourself to walk 1,000 more steps every day? <\/p>\n\n\n\n
While that seems like a lot, it\u2019s only about 10 minutes of extra movement a day. (And you don\u2019t even have to do it all at once.)<\/p>\n\n\n\n
Some suggestions include taking a walking coffee break, getting up and pacing for two to three minutes, three to four times a day, or going for a stroll around the block after a meal.<\/p>\n\n\n\n
Weight loss plateau tip #4: Take a \u201cdiet\u201d break<\/h3>\n\n\n\n
\u201cWait, more calories?\u201d you might be thinking. We know, it might sound kind of counterintuitive. <\/em><\/p>\n\n\n\n
![\"weight](\"https:\/\/www.noomtest.com\/uploads\/2022\/03\/weight-chart-fluctuate.png\")
<\/figure>\n\n\n\n![\"\"](\"https:\/\/www.noomtest.com\/uploads\/2022\/12\/weight-loss-plateau-2-1024x681.jpg\")
<\/figure>\n\n\n\n