Weight loss journeys are often characterized by highs, lows, and sometimes, frustrating plateaus. These plateaus, periods when weight loss slows or completely halts, can be baffling and demotivating. But what causes them, and more importantly, how can you break through them? Let’s dive in.
Understanding Weight Loss Plateaus
Contrary to popular belief, weight loss isn’t just about calories in vs. calories out. Our bodies are intricate systems, and weight regulation isn’t merely about the energy balance. The body’s set point is a theory that proves our bodies have a “preferred” weight range, and will adjust metabolism and hunger levels to maintain this range.
The less you eat causes your metabolism to decrease and hunger to increase to maintain your weight – making it even more difficult (sometimes even impossible) to lose weight through diet and exercise alone.
Primary Causes of a Weight Loss Plateau
It’s important to find the contributing factors that are causing weight loss plateau. Without pinpointing the cause, it makes it harder to find the solution.
- Medications: Some drugs can influence weight gain or stall weight loss.
- Physical Inactivity: Injuries or a sedentary lifestyle can reduce calorie burn.
- Dietary Choices: Processed foods, sweets, and unhealthy calories can disrupt your weight loss journey.
Bariatric Surgery and Weight Loss Plateaus
While weight loss surgeries, such as the gastric sleeve or gastric bypass, provide a jumpstart for many battling obesity, they’re not foolproof. Post-surgery, it is common, if not expected, to hit a roadblock in the first few years and reach a plateau.
As your body adjusts to your new stomach, it either adapts quickly or stays in shock. Remember that any type of weight loss surgery is not a fix-all solution for obesity. It kickstarts patients to form new habits, adjust to the post-op diet, begin exercising, and eventually form into a new lifestyle.
Regardless of what caused your weight loss plateau, here are the steps to overcome it and restart weight loss.
How to Break a Weight Loss Plateau Fast!
Hitting a plateau is common and happens to most patients before reaching their goal weight. Regardless if it’s gastric sleeve or gastric bypass, there are steps to break the weight loss plateau and restart weight loss.
To break weight loss plateau, you need to get back to the basics. If something changed or if you think your plateau was caused by something – read this article about 18 reasons why you are not losing weight. Regardless, hitting a plateau can happen without any specific reason. Try to steadily backtrack to the gastric sleeve post-op diet.
- Exercise more! For some people, weight loss surgery is not enough. If this is the case for you, get out more and start exercising with this guide. Even a little cardio can help get you restart weight loss after a hitting a plateau.
- Eat protein! Every single day bariatric patients must eat 64 grams of protein.
- Drink water! 64 oz. of water seems a little overwhelming – but it’s a requirement.
- Take your vitamins! Patients need bariatric vitamins that follow ASMBS guidelines.
- Read the 20 most effective diet tips and tricks!
How to Avoid a Weight Loss Plateau?
For some people, following the post-op diet is all that’s needed to lose weight and reach their goal weight. For others exercise, physical activity, and aftercare is essential along with the post-op diet.
- Make sure you are meeting your daily protein requirements of 60 to 90 grams of protein.
- Are you eating enough calories? If your not eating enough, your metabolism will slow down and cause a weight loss plateau.
- Do you exercise? For many patients, gastric sleeve is not the magic solution. You may need to put in extra effort and exercise daily.
- Are you drinking any unhealthy liquid calories? (ie soda, alcohol, artificially sweetened drinks.)
