Your weight loss journey is off to a great start and then, boom, nothing. You haven’t changed anything, but your weight will not budge. You start to panic. What can you do? First, do not panic! Plateaus are a normal and natural part of weight loss especially as you get close to your goal weight.
During the initial phases of weight loss, a rapid drop in weight is typical. Your body burns some of its glycogen, a carbohydrate stored in muscle tissues and the liver. Glycogen comes with water so as you burn it, you lose water weight too. This is the major cause of initial weight loss with the Keto diet especially, and it can account for a weight loss of as much as 10lbs in a week or two.
This effect, Keto or not, is only temporary. If you are eating a Keto diet, the minute you eat carbohydrates, your muscles have a party and gladly store glycogen and water again. Why? – because your muscles need and want glycogen – it helps them function properly and aids in exercise tolerance and recovery. Aside from the loss of glycogen and water, over time your body adjusts to your new weight and wants to stay there. It’s doing all it can to protect you from the next famine. This is ancestral but can still be frustrating. Fortunately, it will correct itself over time. While you are waiting, read on and learn what else you can do to break through!
Another thing that can happen in weight loss, especially if it is not accompanied by strength training, is that you lose muscle mass. Muscle burns more calories than fat so if you lose muscle, you will not need to burn as many calories to maintain your weight.
Helpful hint – be sure to exercise and focus on strength training throughout your weight loss journey – and beyond. Not sure where to start?
Track your diet for a few days and pay attention to your macros. Macros are the amounts of protein, carbs, and fat you eat every day. As you track and tweak your diet, remember the following. Several apps are available to help you do this including Lose It and My Fitness Pal.
It is true that you can technically lose weight eating Twinkies, but in addition to only working for a little while, it will also wreck your health. Try to get 1g of protein per pound of lean muscle mass. Not sure how much that is? Take your weight and multiply by 0.75 to approximate the healthy lean muscle mass in your body. Eat 1g of protein for each pound of lean muscle mass. Perfect Aminos, one of our new recommended products, can help you ensure you get the amino acids your body needs to maintain lean muscle mass as you lose weight. Of course, you still have to move your body and strength train.
Remember, there is a difference between jellybeans and black beans! Be sure to include healthy carbs with lots of fiber. Fiber keeps you full and helps with weight loss. Best sources of healthy carbs include beans, whole grains, and vegetables. Avoid bread, cookies, cakes, donuts, candy bars etc.
Your body needs healthy fats, but do not go overboard. One tablespoon of oil has the same number of calories as a pound of broccoli. Oils can also be inflammatory, especially seed oils.
What are seed oils? Basically, any oil other than olive oil is a seed oil. Use olive oil as a flavoring, keep avocado to a serving or two per day (1/5 of an avocado is a serving), include a tablespoon of ground flax, chia, or hemp to add omega 3 fatty acids, fiber, and protein. Go easy on nuts and seeds remembering that walnuts have the most nutrition followed closely by Barukas.
Finish dinner early (ideally by 6:00pm) and do not eat again until breakfast. This gives your body time to detox and burn fat since you are not eating overnight. More fasting is not necessarily better though. Do not skip breakfast! Breakfast revs up your metabolism and helps to balance cortisol. This is of particular importance for women (who should also NEVER work out fasted).
Lack of sleep can cause a stall in weight loss. Strive for 7-9 hours each night and maintain a consistent schedule even on weekends. Your body likes routine and being consistent with your sleep schedule will help you stay on track.
Stress increases cortisol not to mention cravings for unhealthy foods. Find ways to relax that work for you. We recommend Heart Coherence training with Heart Math and are certified providers. Contact us to learn more about Heart Coherence training and schedule a session.
You may not be losing weight on the scale, but you may be changing your body composition. If your clothes continue to fit better, you are on the right track. Remember that muscle weighs more than fat, so that may be the reason for your plateau. As your body gets used to your new weight, subtle changes in body composition can happen even when the scale is not moving. Do not be discouraged. Stay on track and be patient.
Schedule a visit with one of our health coaches to learn more about our fat loss and lean bulking protocols or join our weight loss program. We provide dietary analysis, recommendations for nutrition and exercise, and routine follow up visits to support you on your journey.
Want the chance to win a kickstart consultation and Perfect Aminos for free (total value of $200.00)? Check out our social media giveaway post on Instagram or Facebook to learn how to enter! The winner will be selected March 31st, 2025!
Dr. Jane Bowser is a certified health coach, nutritionist, and personal trainer, blending academic expertise with a passion for holistic wellness.
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