Dealing with weight loss plateaus

A weight loss journey is a series of steps towards your goals. On the way, there may be points where you lose weight slower than others. If you’re stuck at a certain weight, you might feel concerned, but there are a few reasons why this might happen.

If you’re exercising regularly and eating in a calorie deficit you might be losing muscle as well as fat. A reduction in your muscle mass can stop your body from burning as many calories as it might have before. Adding strength training to your weekly routine can help strengthen and grow your muscles. This, in turn, can help to improve your metabolism so that you can lose weight.¹

Tip: Strength training comes in many forms and doesn’t have to be expensive. Weightlifting, using resistance bands or bodyweight exercises like callisthenics can be added to your routine to help build strength.

When you started your weight loss journey, you may have been more enthusiastic about exercising and eating healthy. But if you’ve noticed that you’re falling into old habits or don’t feel motivated to continue with the lifestyle changes you’ve made, take the time to reset. Holding yourself accountable by keeping a food diary or tracking your workouts can make it clear where you can implement change.

Tip: If you’re bored with your meals or exercises, explore new options. There are lots of cuisines you can try and workouts that you can do at home, in the gym or outdoors.²

If your weight loss goals are too big, you might find them difficult to achieve. Make your targets SMART – Specific, Measurable, Achievable, Relevant, and Time-Bound. This way you can track your progress and hit smaller, meaningful goals more easily.² This could be as simple as committing yourself to 30 minutes of exercise each weekday. You can use a smart watch to track the calories you burn during your workouts. If you’re struggling, our pharmacist can help with goal setting.

Tip: Don’t be too hard on yourself. It’s not normal to fall out of your routine from time to time. Give yourself the space to acknowledge your slip and start to work towards your goals again.

Friends, family and community groups can help shape the success of your weight loss journey. From helping you with meal prep to encouraging you to continue, they can be a great resource. But if you’re not talking about your experience or seeking advice (where appropriate) from them, you may be limiting your access to support.

Tip: Remember that support comes in many forms, if you’re not comfortable speaking to close family members about your weight, finding groups or talking to healthcare professionals can help.

Getting enough rest is central to your health and wellbeing. Anywhere between 7 to 9 hours of sleep can help you feel better. It can also reduce your risk of becoming obese or developing type 2 diabetes, hypertension or cardiovascular disease.³ It can also help improve your metabolic rate so that you can burn more calories.

Tip: If you are struggling to sleep, try to improve your bedtime routine by cutting your technology use, dimming the lights and creating a relaxing environment.

Stress can impact your life in many ways – making you feel anxious and overwhelmed. It also causes an increase in a hormone called cortisol. It can make you feel hungrier. So sticking to your diet might feel more difficult.⁴

Tip: It’s important to notice when there’s a problem. If stress is impacting the quality of your life, think about how you can add more self-care to your daily routine. Eating well, resting and being mindful can help. But medical support is always available if you need it. Consider speaking to your GP or therapist about the way you’re feeling.