Weight Loss Plateau | Metabolic Medical Center

Weight Loss Plateau
You keep your appointment, follow your program, drink water, watch what you eat, so why did the weight loss stop? You have just hit a plateau. It’s normal and happens to virtually everyone at some
point(s) while losing weight.

What is a weight loss plateau?
A weight loss plateau is a period of time (at least 2 weeks)when your weight loss stops despite healthy diet and exercise. When this happens, losing more weight becomes very difficult. Frustrating as it is, if you’re prepared, you can fight it.

Why does this happen?
A rapid drop in weight is normal in the first few weeks, it is very exciting and extremely motivating. This happens because when calories are reduced, your body gets its energy from glycogen (type of carbohydrate stored in the muscles and liver) and glycogen holds water, ther
fore when glycogen is burned for energy, it releases water, resulting in weight loss that is mostly water. Losing water weight is the first step to permanent weight loss. You want your body to use water and eliminate it, not store it. Next, a shift occurs in the body with your metabolism. When you lose weight, you lose both fat and muscle, we work with this shift so that you lose fat and protect muscle.

What can you do about it?
• Keep your next appointment.
Tell your med tech and your physician if you have reached a plateau. They will help you figure out what is going on depending on your program, lifestyle, where you are in your weight loss journey or if there are any medical issues. This is a delicate issue and very personal to each patient.
• Add calories, specifically protein.
Depending on your program and health needs, you may need to add
more protein to your diet. Just 100 calories in either direction can make a difference.
• Subtract calories, specifically carbohydrates.
Vegetables have complex carbohydrates, some have
more than others. Eat less yellow and white vegetables and more green for a few days.
• Start an exercise program.
This may be your body’s way of telling you it’s time to start exercising.
• Vary your current exercise program.
Try increasing the amount of weight you use or reps you do. Increase your cardio time by 3 minute increments.
• Drink more water.
Make sure you are drinking all your water for the day.
Most importantly, don’t get frustrated and beat yourself up. A little adjustment here and there and you will be seeing those scale numbers drop. Remember it is normal and Metabolic can get you through it!

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