Weight loss doesn’t always happen in a straight line. There are periods when you see a noticeable drop in weight, but there are also times when everything seems to “stand still” even though you still maintain a serious diet and exercise regimen. When that happens, instead of being discouraged, see this as an opportunity to look back, adjust and understand your body better.
Two important principles to remember when you’re not losing weight
1. When the results are not as expected, take action early.
If the weight loss process is not going as expected, the most important thing is to act promptly. The sooner you identify the cause, the easier and more effective the adjustment will be.
Take some time to think about the factors that may be causing you to get off track:
- Are your goals realistic? Many people set goals that are too high in too short a time, which quickly frustrates them. Sustainable weight loss takes time and patience.
- Are you really eating as healthy as you think? Sometimes we underestimate the amount of calories we are consuming. A few small snacks, soft drinks or sugary condiments can slow down your weight loss progress.
- Are you moving enough? Balance between energy intake and energy expenditure is key. If you burn fewer calories than you eat, weight loss will stall.
Once you have identified your roadblocks, focus on finding ways to adjust to get back on track.
2. When your body enters a “weight loss plateau”
After the initial period of rapid weight loss, you may notice that your weight is stagnant even though you are still maintaining a healthy lifestyle. This is called a weight loss plateau – a completely normal phenomenon.
This occurs when the amount of calories you take in is equal to the amount of calories your body is burning. At this point, your body has adapted to the new energy level, becoming “more efficient” in using calories and therefore, the rate of weight loss slows down.
Three common causes of this phase include:
- Your body adapts to a low-calorie diet, causing your energy burn to slow down.
- You eat more than before, without even realizing it.
- You reduce your physical activity or exercise at a lower intensity.
How to overcome a weight plateau?
Instead of worrying, consider this a sign to refresh your plan. Here are some tips that may help:
1. Track your diet
Keeping a food diary for a typical week will help you see where your calories are coming from, whether you’re getting enough fruits and vegetables, and whether your snacking habits are returning.
2. Reassess your activity level
Check to see if you’re still exercising at the same frequency and intensity as before. If you’ve become accustomed to an exercise, your body will burn less energy. Try changing up your workouts or adding new activities like brisk walking, cycling, yoga, or swimming.
3. Check your BMI
Maybe you’ve reached a healthy weight for your height, and your body is stable. In that case, the goal is no longer to lose weight, but to maintain overall health and fitness.
4. Track your progress
Tracking your progress is the most important habit to maintain your results. Recording your weight, body mass index, eating habits, and even your emotions each week will help you see the full picture of your journey.
When you have concrete data, it’s easier to see what’s working and what needs to change. Plus, seeing even the smallest progress will help you feel more confident and consistent with your goals.
So, losing weight is not just about fighting the number on the scale, but about learning to listen to and adjust to your body. If your weight plateaus, it’s not a sign of failure, but a reminder to stop, look back, and move forward. Because sustainable weight loss doesn’t come from forcing yourself, but from perseverance, understanding, and respecting your own body.
