How to Move Past the Plateau

Does it feel like you’ve stopped losing weight? This is because you’ve reached your first weight loss plateau. These happen on every weight loss journey. Reaching this plateau can be frustrating because it generally happens when you’re still doing all the right things. Here are the best ways to overcome weight loss plateaus. 

Look at Habits Outside of Food and Exercise

You may have heard that weight loss is a simple matter of “calories in, calories out.” Anyone who has ever been overweight knows that this simply is not true. There are several other factors that contribute to weight loss and gain. A couple important ones that are often overlooked are stress and sleep. 

Managing Stress

Being under a great deal of stress can lead to weight gain, especially if you’re stressed about losing weight. If you live a stressful life, look at healthy ways you can destress, like taking daily walks or meditating each day. Consider making a little more time for yourself if you’re always doing things for others. 

Getting Enough Sleep

Just like stress, sleep deprivation can make losing weight feel impossible. Between changing up your diet, exercising and just living daily life, your body needs adequate amounts of rest. Try to get at least 7 hours of sleep each night. If you struggle with getting to sleep at night, try getting into a nighttime routine that relaxes you. Consider avoiding screens the last hour before you intend to get to sleep. 

Keep Closer Track 

You may think you’re following your diet plan and exercise plan to a T, but are you really? Consider taking closer measurements of what you eat every day and how many reps you’re doing each time you go to the gym. Record your highs and your lows. Add in those surprise Starbucks beverages and impulse candy aisle buys. Do so without judgment, and let it help you reassess your current weight loss regimen. 

Change Things Up

Doing the same workout every single day and eating the same foods every day works for some people, but not many. Most of us experience burnout when we forget to change up our routines. When you reach a plateau, seek out some new healthy recipes or workout routines. You may be surprised and find that you like your new workouts even more than the ones you’ve been doing. Just because something worked for a while doesn’t mean you need to stick with it forever.

Losing weight is a journey. It takes hard work and a commitment to being your best, healthiest self. When you reach a plateau, it’s time to reassess what you’ve been doing and look for ways to improve or shake things up. Getting out of your comfort zone every once in a while will help you reach your goals! 


Bariatric Support Group

Dr. Hodges highly recommends patients attend monthly support group meetings. The meetings are led by Dr. Collins Hodges, both a licensed clinical psychologist and someone who has had bariatric surgery himself. The support groups are offered on the first Monday of every month from 6:30pm – 7:15pm CST via an online GoToMeeting. The meetings are open to the public, and there is no charge to attend.

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