{"id":34690,"date":"2025-03-13T07:45:18","date_gmt":"2025-03-13T14:45:18","guid":{"rendered":"https:\/\/samhealth.org\/?p=34690"},"modified":"2025-06-30T12:47:31","modified_gmt":"2025-06-30T19:47:31","slug":"understand-a-weight-loss-plateau-what-to-do-about-it","status":"publish","type":"post","link":"https:\/\/samhealth.org\/news\/understand-a-weight-loss-plateau-what-to-do-about-it\/","title":{"rendered":"Overcome a Weight Loss Plateau"},"content":{"rendered":"<article class=\"article\">\n\t<header class=\"header\">\n\t\t<span class=\"type\"><\/span>\t\t<h1>Overcome a Weight Loss Plateau<\/h1>\t\t<time>March 13, 2025<\/time>\n\t<\/header>\n\t<div id=\"block_1c92ecf08724e1ea56ed4ef8472640a4\" class=\"shs-block block-news-article entry-content\">\n\t\t<div>\n\t\t\t\t\t\t<div class=\"acf-innerblocks-container\">\n\n<p>You\u2019re on your way to losing those extra pounds. For weeks you\u2019ve been eating fewer calories and moving more. You\u2019ve lost some weight but suddenly it seems the pounds are hanging on for dear life. Welcome to the weight loss plateau \u2014 a common roadblock in the weight-loss journey.<\/p>\n\n\n\n<p>\u201cHitting a plateau is frustrating, but understanding why it happens and how to push through will help you stay focused and motivated,\u201d said <a href=\"https:\/\/samhealth.org\/patients-visitors\/find-a-doctor\/braff-stacy-1780607606\/\" target=\"_blank\" rel=\"noreferrer noopener\">Stacy Braff, MD<\/a>, of&nbsp;<a href=\"https:\/\/samhealth.org\/find-a-location\/samaritan-internal-medicine-corvallis\/\" target=\"_blank\" rel=\"noreferrer noopener\">Samaritan Internal Medicine \u2013 Corvallis<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-reasons-for-weight-loss-plateaus\">Reasons for Weight Loss Plateaus<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-metabolic-slow-down\"><strong>Metabolic Slow-Down<\/strong><\/h3>\n\n\n\n<p>Our bodies have metabolic and hormonal mechanisms to prevent weight from coming off too fast, ultimately to prevent starvation.<\/p>\n\n\n\n<p>\u201cWe have natural set points in weight, regulated by hormones, to keep weight on. Metabolic mechanisms are trying to keep the body at its baseline weight,\u201d Dr. Braff explained. \u201cThe set point theory is that our body must get used to a certain weight loss amount before allowing further loss.\u201d<\/p>\n\n\n\n<p>While there are ways to break through these plateaus, Dr. Braff noted, \u201cSometimes, we just need to get used to the idea that the body needs to stay at a certain weight for a while.\u201d<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-lifestyle-issues\"><strong>Lifestyle Issues<\/strong><\/h3>\n\n\n\n<p>Another reason for a weight loss plateau could have to do with calorie creep and other choices we may not realize we\u2019re making.<\/p>\n\n\n\n<p>\u201cWhen people start a diet or improve their nutrition, they tend to be vigilant in their eating habits. As they lose weight, they begin to feel more comfortable in their clothes and can start to lose focus,\u201d said Dr Braff.<\/p>\n\n\n\n<p>In other words, \u201ccheat meals\u201d can turn into \u201ccheat days or months.\u201d To avoid this, Dr. Braff suggests tracking everything you eat.<\/p>\n\n\n\n<p>\u201cThere are multiple free or low-cost apps, such as MyFitnessPal, LoseIt, Chronometer and others to help you track everything you put into your mouth. This process helps you stay mindful of how much you are eating. Calories add up surprisingly fast,\u201d she said.<\/p>\n\n\n\n<p>Poor sleep habits can also contribute to plateaus, as can inadequate nutrition and increased alcohol intake. Tracking in a journal will help you become more aware of any adjustments that need to be made.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-too-focused-on-the-scale\"><strong>Too Focused on The Scale<\/strong><\/h3>\n\n\n\n<p>The scale is an important tool for monitoring weight loss, but if a certain number is your primary goal, you may soon feel frustrated.<\/p>\n\n\n\n<p>Keep your motivation up by having broader health and wellness goals, Dr. Braff noted.<\/p>\n\n\n\n<p>\u201cLosing weight has many health benefits. For instance, a 5 to 10% weight loss can significantly improve blood sugar, cholesterol and most other health conditions,\u201d she said. \u201cLosing 10% can improve sleep apnea by 50%.\u201d<\/p>\n\n\n\n<p>Additionally, a 5 to 10% weight loss can improve quality of life.<\/p>\n\n\n\n<p>\u201cAs we become more mobile, we can do activities we may not have been able to do comfortably before like playing with our children and grandchildren, going for walks in nature, or enjoying a bike ride through the neighborhood,\u201d she said.<\/p>\n\n\n\n<p>Taking the time to celebrate these important achievements can help keep you motivated, even if your weight loss has slowed down.<\/p>\n\n<\/div>\n\t\t<\/div>\n\t\t<aside>\n\t\t\t\t\t\t\t\t\t<figure><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"300\" src=\"https:\/\/samhealth.org\/wp-content\/uploads\/smiling-woman-holding-scale-CO.jpg\" class=\"attachment-cta size-cta wp-post-image\" alt=\"Smiling woman holding scale in triumph.\" srcset=\"https:\/\/samhealth.org\/wp-content\/uploads\/smiling-woman-holding-scale-CO.jpg 360w, https:\/\/samhealth.org\/wp-content\/uploads\/smiling-woman-holding-scale-CO-300x250.jpg 300w, https:\/\/samhealth.org\/wp-content\/uploads\/smiling-woman-holding-scale-CO-120x100.jpg 120w\" sizes=\"auto, (max-width: 360px) 100vw, 360px\" \/><\/figure><figure><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"300\" src=\"https:\/\/samhealth.org\/wp-content\/uploads\/2024\/01\/scale-weight-loss-plateau-CO.jpg\" class=\"attachment-cta size-cta\" alt=\"Close up of a woman&#039;s feet on a scale. Her toes of one foot rest over the other foot in a way that conveys self-consciousness.\" \/><\/figure>\t\t<\/aside>\n\t<\/div>\n<\/article>\n\n\n\n<section id=\"block_37dddccd78ea6952441cc27fd980cdbf\" class=\"shs-block block-section grid-container has-gray-warm-background-color\" >\n\t\t<div class=\"entry-content\">\n\n<h2 class=\"wp-block-heading\" id=\"h-seven-tips-to-push-through-a-weight-loss-plateau\">Seven Tips to Push Through a Weight Loss Plateau<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-eat-more-protein\"><strong>1. Eat More Protein<\/strong><\/h3>\n\n\n\n<p>Protein helps to maintain muscle mass, increases metabolism and burns more calories than carbohydrates or fats. Also, protein helps make us feel satiated.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-reduce-sugar-amp-starches\"><strong>2. Reduce Sugar &amp; Starches<\/strong><\/h3>\n\n\n\n<p>Sugars and starches (carbohydrates) increase insulin levels that can make us more hungry, tired and unable to burn fat.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-add-resistance-or-weight-training\"><strong>3. Add Resistance or Weight Training<\/strong><\/h3>\n\n\n\n<p>Maintaining muscle is important because muscle burns more calories, even at rest, than fatty tissue. Aerobic exercise helps burn calories while exercising, and weight training burns calories for the entire day.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-get-your-sleep\"><strong>4. Get Your Sleep<\/strong><\/h3>\n\n\n\n<p>Poor sleep or not enough sleep can cause excess hunger and cravings.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5-avoid-alcohol\"><strong>5. Avoid Alcohol<\/strong><\/h3>\n\n\n\n<p>Alcoholic drinks have empty calories and lack any beneficial nutrition. Drinking alcohol also reduces our inhibition to snacking, which can pack on added calories.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-6-increase-fiber\"><strong>6. Increase Fiber<\/strong><\/h3>\n\n\n\n<p>Fiber\u2011rich foods, such as vegetables and fruits, are typically lower in calories yet help us feel fuller.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-7-add-more-activity\"><strong>7. Add More Activity<\/strong><\/h3>\n\n\n\n<p>Decrease how much time you are sedentary and increase NEAT \u2014 non\u2011exercise activity thermogenesis. Do this by increasing the number of steps you take while cleaning house, shopping or walking the dog. These types of activities can account for 15% to 30% of daily calorie burn.<\/p>\n\n\n\n<p>While there are many points within the weight loss journey that can cause impatience and frustration, Dr. Braff notes that taking the long view may yield the most success.<\/p>\n\n\n\n<p>\u201cWe need to realize that weight loss is a lifelong journey,\u201d she said.<\/p>\n\n\n\n<p><em>Stacy Braff, MD, sees patients at Samaritan Internal Medicine \u2013 Corvallis. To reach her, call&nbsp;<a href=\"tel:541-768-5140\">(541) 768-5140<\/a><\/em>.<\/p>\n\n<\/div>\n\t<\/section>\n","protected":false},"excerpt":{"rendered":"<p>Reaching a weight loss plateau can be frustrating. Understanding why it happens and how to push through can help. Dr. Stacy Braff, offers insights and seven tips to stay motivated.<\/p>\n","protected":false},"author":11,"featured_media":54295,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_searchwp_excluded":"","_shs_workflow_notes":"","_shs_exclude_from_navigation":false,"_shs_promote_article_on_blogs":"","footnotes":""},"categories":[1],"tags":[],"news-topics":[293],"news-types":[270],"services":[267],"specialty":[49],"class_list":["post-34690","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","news-topics-wellness","news-types-feature-article","services-weight-management","specialty-health-fitness"],"acf":[],"_links":{"self":[{"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/posts\/34690","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/comments?post=34690"}],"version-history":[{"count":0,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/posts\/34690\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/media\/54295"}],"wp:attachment":[{"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/media?parent=34690"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/categories?post=34690"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/tags?post=34690"},{"taxonomy":"news-topics","embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/news-topics?post=34690"},{"taxonomy":"news-types","embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/news-types?post=34690"},{"taxonomy":"services","embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/services?post=34690"},{"taxonomy":"specialty","embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/specialty?post=34690"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}