Have you hit a weight loss plateau and found yourself asking, "Why am I not losing weight anymore?" You're not alone. Stalled weight loss is a common and frustrating part of the journey, but it's also completely normal.

Let's break down the reasons why weight loss plateaus occur and what you can do to overcome it.

What Causes a Weight Loss Plateau?

When you first start losing weight, the pounds may seem to melt off. But over time, progress slows and sometimes stops altogether. This is because your body is incredibly smart and adaptive.

Every time you exercise, your body becomes stronger and a more efficient calorie burner, causing a readjustment in metabolism. The opposite happens during weight loss. Every time you lose a pound, your body requires fewer calories than it did before, causing another shift in metabolism.

This metabolic adaptation is one of the main reasons for a weight loss plateau. Thankfully, there are a few ways to boost your metabolism and nudge the scale in the right direction.

3 Proven Ways to Avoid a Weight Loss Plateau

1. Drink More Water

We all know drinking water is important for health. But what some of us don't know is that adequate hydration is essential for weight loss. When we are losing weight, water is generated in the body as a normal part of fat metabolism. This can cause unwanted water-related weight gain.

The solution is not less water, but more water to encourage our body to excrete more water and reach a healthy water balance. If we don't drink enough water, then the toxins build up and may interact negatively with our hormones and cause increased fat storage.

Drinking water also helps us feel full and regulate our appetite. As a general rule of thumb, take your body weight in pounds and divide that by two. This is about how many ounces of water you should be drinking. If you eat a lot of fiber or sweat a lot, water needs increase.

2. Eat the Right Amount of Calories

One of the most overlooked weight loss plateau reasons is eating either too few or too many calories. Yes, that's right! It could be that you just aren't at the magic calorie level for your body.

Many times, dieters cut calories too drastically. When your body is used to eating a certain number of calories (for instance let's say 2,500 calories/day), and then that number drops to 1,000 calories/day, it is quite a shock to the system. At first glycogen stores are depleted, and some fat is lost, which accounts for some initial weight loss. However, your body starts to think it's starving and goes into starvation mode. This causes the body to slow its metabolism by holding onto fat, thus halting weight loss efforts. It is important for anyone trying to lose weight to consume at least 1,200 calories/day to keep metabolism up.

On the other hand, you could easily be eating too many calories. In the early stages of a diet, you might be careful about your calorie intake, measuring everything from milk to counting M&M's. This results in a precise caloric measurement. Once initial weight is lost, many dieters are not as adamant about counting calories. Slowly, but surely portions get a little bigger and calories are slowly added back into the diet. This happens so gradually that most dieters do not notice. Keep measuring spoons and cups on the counter at all times. Measuring daily isn't necessary, but it's nice to 'spot check' occasionally to keep portions in check.

3. Prioritize Quality Sleep

Lack of sleep is a sneaky saboteur of weight loss. Sleep deprivation creates havoc with your appetite regulation: ghrelin (which increases appetite) rises, while leptin (which signals fullness) drops. This hormonal imbalance can lead to cravings for high-carb, high-sugar foods.

Aim for 7.5 to 8.5 hours of quality sleep each night. Turn off screens an hour before bed, keep your room cool and dark, and stick to a consistent sleep schedule.

Still Stuck?

Hitting the plateau and losing hope? Don't get discouraged! Stalled weight loss is a sign that your body needs a new challenge or a slight adjustment. Try switching up your workouts, increasing your protein intake, or simply giving your body a little more rest.

And if you’re looking for a convenient, healthy way to stay on track, check out Seattle Sutton's fresh weekly menus. From salads and sandwiches to Vegetarian options; our meals are designed to support your goals—even during a weight loss plateau.