Many people hit a weight loss plateau after following a weight loss plan for some time. This can be frustrating and may even lead to a loss of motivation.

A weight loss plateau is a common issue, especially after weeks or months of steady progress. Learn about the causes of a weight loss plateau and how to overcome it to continue working towards your ideal weight.

What is Weight Loss Plateau?

A weight loss plateau refers to a situation where your weight loss stalls or stops, even though you're still exercising and maintaining a healthy diet.

This typically happens after consistent weight loss, and at some point, your progress slows or halts for no clear reason.

Causes of Weight Loss Plateau

Several factors can contribute to a weight loss plateau, including:

Decreased Metabolism

As you lose weight, your metabolism tends to slow down. This happens because your body mass decreases, which means your body requires fewer calories to perform its basic functions.

When metabolism slows, the body burns fewer calories while at rest, making further weight loss more challenging.

Loss of Muscle Mass

During weight loss, not only fat is lost, but muscle mass can also decrease. Muscle is a metabolically active tissue that burns more calories, even when your body is at rest.

Losing muscle mass can lower your basal metabolic rate, which in turn slows down weight loss. Strict dieting or inadequate protein intake can make this issue worse.

Stress and Lack of Sleep

High levels of stress and insufficient sleep can increase cortisol levels, a hormone linked to fat storage, particularly in the abdominal area. Additionally, an imbalance in other hormones like insulin or thyroid hormones may also contribute to a weight loss plateau.

Lack of sleep disrupts metabolism and hormones that regulate hunger, which can lead to overeating and further hinder the weight loss process.

Mistakes in Calculating Calories

Sometimes, your calorie intake can increase without you realizing it, preventing you from maintaining the calorie deficit needed to lose weight. It’s a good idea to reassess your caloric intake for the food, drinks, and snacks you consume. You might be consuming more calories than you think, which can slow or halt your weight loss progress.

How to Overcome Weight Loss Plateau

If you find yourself facing a plateau, there are several strategies you can try to break through it:

• Recalculate your calorie needs, Adjust your calorie intake based on your current weight. 
• Switch up your exercise routine by trying new types of exercise or increasing the intensity of your workouts.
• Focus on building muscle to increase your metabolic rate, helping you burn more calories.
• Aim for 7-8 hours of quality sleep each night. Proper rest supports your body’s recovery process and helps maintain the hormonal balance necessary for weight management.
• Try relaxation techniques such as meditation, deep breathing exercises, or yoga to help reduce stress levels.
• Ensure you’re getting adequate protein, fiber, and healthy fats in your diet.

If you're struggling to lose weight despite your efforts, consider consulting with a doctor or nutritionist. You can also use the Ai Care application to access expert health advice, available for download on both the App Store and Play Store.

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