Reviewed by Dr. Scott Maymon, ND, NPH, and Dr. Sarah Stone, ND.

Reading time: seven minutes

If you’ve been on a weight loss journey and suddenly found yourself stuck at a standstill, you are not alone. Many individuals put in the hard work—adjusting their diets, hitting the gym, and making lifestyle changes—only to feel frustrated when the scale doesn’t change. 

It is disheartening to hit a wall after experiencing initial weight loss, but it’s important to remember that plateaus are a common part of the weight loss process. Stay positive! By implementing a few actionable tips, you can overcome this hurdle and continue moving toward your weight loss goals.

Key Takeaway

Achieving your goal weight and maintaining healthy weight loss requires patience, adaptability, and resilience. Remember, every effort counts, and with the right strategies in place, you can get back on track toward your health goals.

Step 1: Reassess Your Caloric Intake

Being aware of your calorie intake is a key step in breaking through a plateau. Your caloric needs may change as you lose weight and adapt your exercise regimen.

Tips for Tracking Caloric Intake:

  • Use a food diary or an app to log everything you eat.
  • Pay attention to portion sizes (even with healthy foods!) and serving suggestions.
  • Be mindful of hidden calories in beverages and condiments.

Strategies to Adjust Caloric Intake:

  1. Calculate your daily calories. Some people are really good at knowing what X calories per day looks like on their plate. Other people need to track their calories to stay on track. So do what works for you. 

If you haven’t been tracking, start by writing down what you eat in a day. Don’t eat differently; just write down everything you eat. After 2 or 3 days, input the data into a calorie tracker and see if you are hitting your daily calorie goals.

If you need to track to stay on track, do it! If tracking is a trigger to you, review what you have been eating and eat more or less depending on the data you collected. 

  1. Create a safe caloric deficit of 250-300 calories per day to promote sustainable weight loss. However, this number is different for everyone, so listen to your body and do what is right for you. If you feel like you are struggling to get through your workouts or feel lightheaded, chances are you aren’t eating enough. Always listen to your body’s needs.
  2. Incorporate more fiber-rich foods to help satiate your food cravings and maintain a feeling of fullness. Have plenty of healthy snacks on hand for when the urge to snack hits you. Remember, snacking is okay as long as you stay in control; don’t let the snack control you!
💡Did you know? Rapid weight loss is detrimental to your weight loss journey. It may seem like a good idea to restrict your calories even more to lose weight quickly, but it can actually backfire and lead to muscle loss, decreased metabolism, and rebound weight gain once you start eating normally again. Long-term weight loss takes time!

How to Calculate Daily Caloric Needs

Determining the number of calories you should consume each day involves understanding your Basal Metabolic Rate (BMR) and adjusting for your physical activity level. To calculate your BMR, you can use the Mifflin-St Jeor equation, which differs slightly for men and women:

  • For men: BMR = 10 × body weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5 
  • For women: BMR = 10 × body weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161

Once you have your BMR, you multiply it by an activity factor to find your Total Daily Energy Expenditure (TDEE):

  • Sedentary (little to no exercise): BMR × 1.2
  • Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
  • Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
  • Very active (hard exercise/sports 6-7 days a week): BMR × 1.725
  • Super active (very hard exercise, physical job, or training twice a day): BMR × 1.9

The resulting number will give you an estimate of how many calories you should aim to consume each day to maintain your current weight. For weight loss, you’ll want to create a caloric deficit by consuming fewer calories than your TDEE.

Example of Daily Caloric Needs Calculation

GenderWeight (kg)Height (cm)Age (years)BMRSedentary (1.2)Lightly Active (1.375)Moderately Active (1.55)Very Active (1.725)Super Active (1.9)
Male80175301,8302,1962,5132,8393,0763,314
Female65165301,3991,6791,9232,1682,4302,681

BMR calculations for men and women are based on the Mifflin-St Jeor equation. The TDEE is derived by multiplying the BMR by the corresponding activity factor.

This table shows an example of daily caloric needs for a 30-year-old male and female based on their BMR and different levels of activity, calculated according to the sex assigned at birth. Keep in mind that these numbers are estimates, and your actual caloric needs may vary based on individual factors such as muscle mass, metabolism, and other health conditions.

Step 2: Revamp Your Workout Routine

Switch up the types and intensity of your workouts. As you lose weight and become fitter, your body will adapt. Challenge your body in every workout; row faster, lift heavier! If you always stick to the same routine, your body will adapt, resulting in a plateau.

How to Modify Your Workouts:

  • Incorporate higher intensity intervals into your cardio sessions.
  • Try a new exercise routine, such as cycling or swimming to challenge different muscle groups.
  • Weight training is a must! Building muscle can increase your metabolism and help you burn more calories even at rest.
  • Increase the duration or frequency of your workouts. If you typically work out for 30 minutes, try adding 5 more minutes to each session.

Step 3: Prioritize Sleep and Stress Management

Hours of sleep and stress levels can significantly impact your weight loss efforts. Poor sleep and high stress can raise a stress hormone called cortisol making it harder to shed those last few pounds. 

💣Truth bomb: We are more inclined to snack, drink alcohol, or eat unhealthy foods when we are tired and stressed💁.

Tips for Improving Sleep Quality and Stress Management:

  • Establish a bedtime routine to signal to your body that it’s time to wind down.
  • Aim for at least 7–9 hours of quality sleep each night.
  • Practice relaxation techniques like meditation or deep breathing exercises.
  • Make time for enjoyable activities and hobbies to reduce stress levels.
  • Establish a support system to talk about any stress or emotional eating triggers.

Step 4: Consider Other Factors

Sometimes, underlying issues may hinder your weight loss journey or contribute to a plateau.

Factors to Evaluate:

  • Hormonal imbalances: Consider speaking to a healthcare professional about your hormonal levels. If you are currently a patient at Pure Body Health, talk to us about hormone optimization. If you are not, book an appointment to see how we can help!
  • Medical conditions: Certain health issues can inhibit weight loss, such as thyroid disorders, polycystic ovary syndrome (PCOS), and insulin resistance.
  • Medications: Some medications can affect weight. Speak with your doctor or pharmacist about possible side effects and ways to manage them.

Step 5: Stay Consistent and Patient

Consistency in your weight loss plan is vital for success. While it can be frustrating to see minimal change, remember that this is a marathon, not a sprint.

Celebrate Non-Scale Victories:

  • Celebrate progress that isn’t measured by the scale, such as improved endurance or increased energy levels.
  • Recognize how your clothing fits differently or how you feel in social situations.

Step 5: Track Your Progress

Take a mindful approach to breaking through a plateau and track your progress in a journal. We often go through life on autopilot and fail to notice how we are feeling, what we are eating, or how much we are moving. A journal can help you stay accountable and reflect on your journey.

DateCaloric IntakeWorkout TypeWorkout DurationSleep HoursStress Level (1-10)Notes
2023-01-011800Strength Training45 minutes84Felt strong and energetic
2023-01-022000Cardio (Cycling)30 minutes76Cravings were high
2023-01-031750Rest DayN/A93Focused on hydration

This table provides a simple example of how you can track your daily progress in a journal. It allows you to see patterns and make adjustments according to what works best for your body. If you are a menstruating woman, consider adding this to the table as your hormone levels throughout the month directly affect your energy levels. 

Take the Next Step Towards Your Weight Loss Goals

Achieving your desired weight is a journey that requires commitment, knowledge, and the right support. At Pure Body Health, we understand the challenges that can arise during this process, and we’re here to help you navigate them.

Whether you’re looking for guidance on sustainable weight loss strategies or would like to know more about weight loss injections such as semaglutide and tirzepatide, we are ready to help!

If you are searching for a ‘weight loss clinic near me’ or a naturopath in Tempe, AZ, we can help! To book an appointment, call (480) 427-0442 or complete the online request form.