You were doing so well. Three kilos gone in two months. And then, nothing. The scale shows the same number for three weeks. I have seen many motivated people quit at exactly this point. Please do not.
Why plateaus happen
As you lose weight, you become smaller, so you burn fewer calories. Your body also adapts by saving energy. Meanwhile, small slips in portions or movement can creep in. Water also hides fat loss: sometimes the fat is going, but the scale is held up by water.
Check these first
- Are your portions slowly growing back to normal?
- Are you eating more “healthy” snacks, like nuts, fruit juices or smoothies, than you think?
- Is your daily walking down compared to the first weeks?
- Have you slept less, or are you under more stress?
- Have you started a new medicine?
Seven things to try
- Measure waist and photos, not just weight. Fat may be falling.
- Track food honestly for one week.
- Add 2,000 to 3,000 more steps a day.
- Add or increase strength training. More muscle helps metabolism.
- Eat more protein and fibre, and less refined carbohydrate.
- Fix your sleep.
- Take a planned “diet break” of 1 to 2 weeks at maintenance level, and then restart.
When to see a doctor
If weight has not moved for 3 months despite good habits, or you have new tiredness, constipation or cold intolerance, ask for tests like thyroid, sugar, and a review of your medicines.
Do not do this
Do not slash calories to a crash level, do not add endless cardio, and do not take weight loss supplements.
Remember
A plateau is a normal part of the road. It simply means it is time to adjust the plan, not to give up the journey.
If you live in Gopanpally, Gowlidoddi, Nallagandla or Tellapur, or work in the Financial District or Nanakramguda, you can talk to us about a safe, realistic weight plan. See our weight care page or contact us to book a visit.
Keep reading
Your family doctor,
Akhila Reddy
MBBS, DNB (Family Medicine) | TSMC Reg. No. APMC/FMR/74261
AMC Hospital, Gopanpally, Gachibowli, Hyderabad
This article is for general health education and does not replace a check-up. Every person is different, so please speak to your doctor before changing any medicine. In an emergency, call 108 or go to the nearest hospital.
References
- Hall KD et al. Quantification of the effect of energy imbalance on bodyweight. Lancet 2011;378:826-837.
- Jensen MD et al. 2013 AHA/ACC/TOS guideline for the management of overweight and obesity in adults. Circulation 2014;129(25 Suppl 2):S102-S138.
- World Health Organization. Obesity and overweight fact sheet. https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight