How to Reset Your Weight Loss When You Hit a Plateau

Ben Emanuel II

It can be frustrating and some would even be tempted to revert to their old habits because nothing is happening. Here are some tips on how you can reset your weight loss process and see the scale go down again.

Losing weight might feel easy when you’re still in the early stage of your weight loss regimen. You may have noticed that a few pounds come off easily once you started hitting your workouts and restricting your meals. But after a few weeks, you start to notice that you are actually hitting a plateau and you are no longer losing weight.

It can be frustrating and some would even be tempted to revert to their old habits because nothing is happening. Here are some tips on how you can reset your weight loss process and see the scale go down again.

Assess How You Eat

The first thing that you should be doing is to assess how much you are eating. You may have already restricted your calories but it is also possible that it is not enough to reach a certain weight. You may have hit a plateau because your body already found its limit. For instance, the amount of calories allows you to only maintain up to a certain weight and not go down further.

If this is the case, it might be time to deprive yourself of more calories to get the scale to go down some more. A good way to assess your diet is by listing the food that you eat from morning until the time you hit the bed. You’d be surprised by the unnecessary calories that you feed your body.

Increase The Intensity of Your Workouts

It is also possible that you’ve hit a plateau because your activities are not burning enough calories to get your weight to go down. For instance, instead of doing free weight exercises, perhaps, it is time that you find a kettlebell or a dumbbell to make your workout a bit more difficult. This gets your body to adjust to the additional weight allowing you to burn more calories.

If you are running for 30 minutes every day, might as well make it 45 minutes. Or maybe, you can also get to do more sprints rather than just jog throughout.

Mix Your Workouts

The body learns to adapt as it seeks balance. You'll often notice that if you do the same workouts, it tends to become easier as the days go by. And that is because your body has adapted well to the stress. Unfortunately, this can result in fewer calories burned because the body is now more efficient at what it does.

That’s the reason why a lot of gym instructors tend to switch things up after two to three weeks. This can keep the body guessing, allowing you to find the movements unique and therefore burn more calories again in the process.

Train Large Muscles More

You will notice that you will burn more calories if you work on your legs compared to let’s say your arms and shoulders. And that’s because the legs are bigger than your arms and shoulder muscles. Instead of doing anything fancy, give more days to your legs and other large muscle groups. You will be surprised that you get to burn more calories.

Keep in mind that as you build more muscle mass; you get to keep your metabolic rate up. 10 pounds of muscle can burn 50 calories in a day.

Cut on Your Carbohydrates

You can’t live without carbohydrates. That is a fact. Even a fad diet like keto diet is not exactly sustainable over time. If you’ll follow a strict keto diet and refuse eating carbohydrates, though it increases your ketones and aids in weight loss, this unbalanced diet can bite you back. It can lead to faster weight gain and could get you worse than when you started.

However, what you can do is to restrict the amount of carbohydrates that you take. You can start by taking out the sugar that you include in your diet. On top of that, you might as well restrict your carbohydrates up to 50 grams a day. However, it also doesn’t mean that you shouldn’t be eating other macros. It only means that you need to be smart with what you put in your mouth. Provide your body with more vegetables and protein to ensure that you still get a balanced meal.

Sleep Longer Hours

If you notice that you are doing everything correctly, but you still can’t get the weight to go down, perhaps you are not sleeping enough.

According to the CDC, 1 in every 3 adults doesn’t get the right amount and quality of sleep. There is enough evidence that the lack of sleep can affect your metabolic rate. It has the power to slow your metabolism and could even increase ghrelin in your body or the hormone also called the “hunger hormone”. Apart from making you feel hungry, it can even stimulate the body to store fats.

Final Thoughts

Losing weight in a healthy and sustainable manner may not always be a straightforward approach. There are instances when it can be difficult given different factors. Hitting a plateau is quite common and can be experienced not only by average Joes but even by professional athletes. Try to implement these tips and see which one works best for you.