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How to Overcome a Weight Loss Plateau

By Rachel Carver

You saw a number on the scale you did not like. Or maybe you felt sluggish and wanted more energy. You set a goal, hit the gym, and traded soda for water. You lost some weight and feel better, but the last 15 pounds keep holding on.

So, why do you find yourself at a weight loss plateau? Once at a healthy weight, the body likes to maintain a stable -- or set-point -- weight. You can adjust your body's set-point weight, but this is not a fast process. Whether you are above your set-point weight or just want to drop a few more pounds, here are some ways to overcome a weight loss plateau.

Adjust Calorie Intake

During weight loss, your metabolism can drop because your smaller body does not need as much fuel. You will need to adjust your calorie intake because your initial calorie needs were different when your weight loss journey began.

Eat Quality Foods

You need to consider more than the calories you consume and burn to conquer a weight loss plateau. Ditch the processed foods and reach for whole foods such as vegetables, beans, and lean proteins. Whole foods are better for you and give your body the energy needed to burn fat.

Change Your Routine

Treadmill workouts can help with weight loss. However, your muscles become familiar with the same workout, making your routine less effective. Get out of your comfort zone to burn more fat. Sign up for a boot camp class at the gym, or try out some walking and running intervals. Remember to start slow; pushing yourself too hard can result in excess pain or injury.

Get Proper Sleep

A full night's sleep is an important part of weight loss. Proper sleep resets your hormones each day. Sleep deprivation can lead to increased cortisol, a stress hormone. Too much cortisol can increase body fat, particularly around your middle.


Learn the difference between your hunger signs and when you are thirsty. Your body will often crave food if you are dehydrated. Drink water between meals. Try to consume 80-100 fluid ounces of water per day. Add more to make up for heavy amounts of physical activity.

Eat More Protein

Incorporating more protein into each meal will keep you full longer. Protein also burns more calories during digestion and helps burn body fat.

Whether you are stuck in a weight loss plateau or looking for health and wellness tips, visit The Joint Chiropractic clinic near you. The Joint team will help you set a plan to reach a healthy weight and maintain a healthy lifestyle.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Covington, Ga.

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