Stuck In A Rut: What To Do When You Hit A Weight Loss Plateau

Picture it: you've been on the weight loss wagon for a while now. Initially, the kilos were dropping off faster than faster than a batsman running between the wickets.

But now? Nothing. Zilch. After losing a significant amount of weight, you've found that things have slowed down a whole lot. Yep... you've hit the dreaded weight loss plateau.

Don't worry, mate, it happens to the best of us. Here's a guide to help you get back on track and break through that plateau. Let's dive in!

First off, let's break down what a weight loss plateau is.

After your initial weight loss, it's common for the body's metabolism to adjust to the new diet and exercise regimen, causing the rate of weight loss to slow down or stop entirely.

This can be frustrating, but it's also a sign that your body is getting used to its new, healthy normal.

What Causes A Weight Loss Plateau?

Weight loss plateaus occur because our bodies are smart little buggers. When you start losing weight, your metabolism slows down to conserve energy, thinking you're in a bit of a famine situation.

This is known as adaptive thermogenesis, where your body adjusts to the fewer calories you're consuming and becomes more efficient at using them.

Plus, as you lose weight, (especially if you experience a rapid weight loss) you could potentially shed a bit of muscle as well as fat. Since muscle burns more calories than fat, having less muscle means your resting metabolic rate drops, too. Throw in the fact that you might unconsciously be less strict with your diet or exercise as you get used to your new habits, and you've got yourself a recipe for a weight loss plateau.

Found yourself wondering, will a weight loss plateau go away on its own? Do I need to rethink my entire weight loss strategy? Is all hope lost???

Take a deep breath, mate, not to fear! We've got some handy tips and tricks that will keep your weight loss engines humming through this stagnancy.

Let's get you back on track to achieving your goal weight!

Shake Up Your Exercise Routine

Mixing things up is one of the best ways to break a weight loss plateau.

Chances are, your body is getting too comfortable with your current routine. Try incorporating different types of physical activity into your weight loss regimen, such as high-intensity interval training (HIIT), which has been shown to boost metabolism and burn fat more effectively than steady-state cardio.

Even a simple change, like adding more resistance training, can make a big difference. In fact, studies have shown that 10 weeks of resistance training may increase lean weight by 1.4 kg, increase resting metabolic rate by 7%, and reduce fat weight by 1.8 kg. What are you waiting for? Make your body weight work for you!

Monitor Your Food Intake

Sometimes, we get a bit lax with our diets without even realising it. It's important to make sure you're not sneaking in extra daily calories.

It's a good idea to keep a food journal or use a tracking app to monitor your exact daily calorie intake. Remember that liquid calories and those sneaky trips to the office snack pantry add up! You might be tipping yourself over your caloric deficit without even realising it. 

When in doubt, take things back to basics and refer to the Australian Government Department of Health's dietary recommendations for adults. Ensuring you're in a calorie deficit and consuming a balanced diet rich in fruits, vegetables, lean proteins, and whole grains will set you up for weight management success in the long run.

Increase Protein Intake

Hitting a weight loss plateau can be frustrating, but incorporating a high-protein diet (HPD) might help you push through it. Here's how:

• Enhances Body Composition: HPDs can reduce fat mass while preserving fat-free mass (FFM). This is crucial because maintaining muscle mass helps keep your metabolic rate up, which is essential for continued weight loss (Moon & Koh, 2020).
• Sustains Metabolic Rate: When you lose weight, especially if you lose muscle, your resting metabolic rate (RMR) can drop. HPDs help sustain a higher RMR by preserving muscle mass, making ongoing weight loss easier.
• Increases Satiety: HPDs boost levels of hormones that signal fullness, such as GLP-1, CCK, and PYY, and reduce the hunger hormone ghrelin. This helps reduce overall calorie intake without increasing hunger, aiding in weight loss (Moon & Koh, 2020).
• Boosts Energy Expenditure: Protein has a higher thermic effect compared to fats and carbohydrates, meaning your body uses more energy to digest it. This increased energy expenditure can help you overcome a weight loss plateau.

Incorporating more protein into your diet can be a strategic way to break through a weight loss plateau. Here are some tips:

• Load up on lean meats, eggs, beans, nuts, or whey protein powders.
• Combine dietary changes with regular physical activity.
• Consult with a healthcare provider to tailor these strategies to your individual needs and health conditions — healthy weight loss is key.
   

A high-protein diet can help you overcome that frustrating plateau and continue making weight loss progress by enhancing satiety, preserving muscle mass, and increasing overall energy expenditure.

Get Enough Sleep

Not getting enough shut-eye can sabotage your weight loss efforts. Lack of sleep messes with your hormones, increasing hunger and cravings while reducing your ability to feel full. Aim for at least seven to eight hours of quality sleep per night. Your body will thank you, and so will your waistline.

Stay Hydrated

Water is essential for every body function, including burning fat. Sometimes, thirst can be mistaken for hunger, leading to overeating. Make sure you're drinking plenty of water throughout the day to keep your metabolism running smoothly and to help control hunger.

Manage Stress Levels

Stress can be a major roadblock in your weight loss journey. In fact, stress can spike your cortisol levels, a hormone that can increase appetite and lead to weight gain.

Finding healthy ways to manage stress, like exercise, meditation, or even just having a laugh with your mates, can help keep those extra kilos at bay.

Consistency Is Key

Remember, consistency is key. Even if you're not seeing the results you want right now, stick with your healthy habits. Sometimes, it takes a little time for your body to adjust and start shedding body fat again. You've got this legend!
 

When you need a little extra help to push through that plateau, The Man Shake is here for you.
Packed with high-quality protein, vitamins, and minerals, our weight loss shakes are designed to keep you feeling full and satisfied while providing the nutrients your body needs to burn fat and build muscle.

It's the perfect addition to your weight loss arsenal. Plus, it's convenient and tastes great, making it easier to stick to your weight loss goals. And don't just take it from us—head to our before and afters page to see just how many everyday blokes like you are smashing their health goals with The Man Shake. 

Hitting a weight loss plateau can be frustrating, but it's not the end of your journey. By shaking up your routine, watching your diet and taking care of your body, you can break through and keep moving toward your goals. And with The Man Shake by your side, you'll have the support you need to keep going strong. 

Cheers to smashing that plateau, mate! We’re here for ya.