How to Problem Solve a Weight Loss Plateau

By Carrie Snyder MPH, RDN, CSOWM, LDN, CDCES

Hitting a weight loss plateau is a common and frustrating part of any weight loss journey.  Knowing how to navigate a plateau begins with creating a reasonable weight loss expectation, plus sustainable behavior changes.  When weight loss begins to slow down use these strategies to overcome it. 

1. Clear Goals and Direction 

   1. A plan helps you define what you want to achieve. 

   2. Weight loss often requires a change in habits.  A plan introduces predictability, so you know when and what to eat, plus when to exercise.  The plan provides clear targets and reduces impulsivity. 

2. Progress Tracking 

   1. Tracking is the number one tool for your weight loss journey 

   2. What and how you consistently track can vary based upon the habit changes you are making 

   3. Track eating triggers to determine what changes may need to occur in home or work environment 

   4. If you need to trouble shoot where additional calories are coming from, monitor all food (bites, licks, and tastes) and beverage intake for 1-2 weeks  

      1. Use food scale to be as accurate as possible 

      2. Use an app like Cronometer  

3. Recalculate Your Calorie Needs 

   1. As you lose weight, your body needs fewer calories so reassess your total calories needs every 6-8 weeks or if your rate of weight loss begins to slow.  

4. Prevention of Overeating 

   1. Battle overeating by eating mindfully, stick to regular mealtimes and do not skip meals, watch portion sizes, manage emotional eating, choose satisfying foods, plan and prep meals, stay hydrated and get good sleep. 

5. Change Up Your Exercise Routine 

   1. Your body adapts to the same exercise over time so switch between strength training and cardio.  A weekly 10% increase in one of the following can help your progress. 

      1. Intensity or resistance 

      2. Frequency 

      3. Duration 

6. Sustainable Habits 

   1. Instead of crash dieting, work with a dietitian to create a thoughtful plan that promotes gradual changes you can stick with, which is more effective long term.