Nuts are another keto-friendly, high-fat food that can be tough to stop eating.15 However, they’re also delicious, high in calories — and can be easy to overconsume. If you’re already following a keto or very low carb diet, feel free to skip to tip number 4. Eating protein-rich meals can boost weight loss in several ways. This is because protein is very filling, meaning we find it easier to stick to a reduced calorie intake. Having more lean muscle tissue increases our metabolic rate and daily energy output, as muscle tissue uses more energy than fat mass – even at rest. Manage that change in appetite by logging your food and consciously aiming to stick to a reduced calorie intake. How does Mounjaro support weight loss? Read our comprehensive guide 10 steps for a successful weight loss mindset for inspiration and to find out the action steps you can take right now. We tend to measure our weight loss progress solely by the number on the scale. A pound of muscle weighs the same as a pound of fat, but muscle is denser and takes up less space than fat. Studies suggest that physical activity generally plays a minor role in weight loss. You've perfected the balance of balance of calories in and calories out through meticulous meal planning and finding a consistent gym program. A systematic reviewand meta-analysis of the effectiveness of meal replacements for weight loss.Review. Discrepancy betweenself-reported and actual caloric intake and exercise in obese subjects. There is a link between higher step counts and more significant weight loss. Steps may need to increase with weight loss to offset the drop in BMR. But one way to know if you’re on the right path is keeping track of how comfortable you are during your workout.Remember, overcoming weight loss plateaus requires a combination of dietary adjustments, exercise, and mindset.A weight loss plateau does not mean failure.A plateau can last a few weeks as the body adjusts.In addition to building muscle and boosting metabolism, strength training also offers other benefits that can contribute to weight loss.This is the best article I’ve read about weight loss plateau and totally adjusted to my personal journey throughout this year.High-fibre diets have been linked to improved weight loss in some people too .Hormones influence nearly every aspect of weight regulation. Clinicians' understanding of the basis of the weight loss plateau is critical for effective patient management. Consuming all of your calories in an eight- to 12-hour timeframe may help you drop pounds Rapid weight loss from the medication may decrease your overall muscle mass Remember, plateaus are just part of the journey.“Mental well-being goes hand-in-hand with this weight loss journey,” says Dr. Avadhanula.Your slower metabolism will slow your weight loss, even if you eat the same number of calories that helped you lose weight.Other worrying side effects being reported are mental health problems such as anxiety, depression and suicidal thoughts.When you sign up to Nutracheck your default diary setting is the Combined view, which automatically adds your daily exercise calories back onto your allowance for you to eat back.Forcing weight down too quickly especially diets like keto or high protein is where most people sit with loose skin. Consulting with a nutritionist or dietitian can help you create a personalized plan that suits your specific needs and goals. It’s important to note that dietary adjustments should be done in a controlled and balanced manner. If you’re new to strength training, it may be helpful to seek guidance from a fitness professional to ensure proper form and minimize the risk of injury. It’s important to start with lighter weights and gradually increase the intensity as you become more comfortable and stronger. Ultimately, motivation and goal setting are instrumental in overcoming weight loss plateaus. Without a clear sense of purpose and determination, it can be easy to become discouraged and give up when faced with weight loss plateaus. It can also provide an opportunity to learn from each other and discover new strategies to overcome weight loss plateaus. How many weeks is considered a weight loss plateau? Researchers who conducted a review of 80 trials found that plateaus occurred most often around the six-month mark on a weight loss diet.5 However, they can happen earlier or later, too, depending on the person. Have you hit a plateau in weight loss, where the number on your scale doesn’t budge even though you’re sticking to your diet? When you reach a plateau, you may have lost all of the weight you will lose on your current diet and exercise plan. So as you lose weight, your metabolism declines, causing you to burn fewer calories than you did at your heavier weight. After an often steady and relatively rapid initial weight reduction, new dieters frequently encounter a weight loss plateau as their bodies adjust to dietary and physical activity changes. Sustained weight loss frequently occurs in a non-linear fashion.A common cause of weight loss plateaus, which we can help our clients with, is underreporting calories.Has your weight loss stalled after your great initial results on a keto or low carb diet?In addition to calorie cycling and macronutrient manipulation, it’s also essential to focus on the quality of your food choices.As weight decreases, the body becomes more energy-efficient.This helps reduce cravings for high-fat or sugary foods, making them less enjoyable to eat.Weight loss plateaus are not caused by a broken metabolism, starvation mode, or not eating enough.Pretty soon, that weight-loss plateau will be behind you.In this article, we will explore the reasons behind plateaus, the science of metabolic adaptation, and effective strategies to overcome them for sustainable weight loss. When it comes to meal planning, it’s important to focus on incorporating a variety of nutrient-dense foods into your diet. Meal planning and tracking are essential components of a successful weight loss journey. In addition to calorie cycling and macronutrient manipulation, it’s also essential to focus on the quality of your food choices. They can guide you in making the right adjustments and ensure that you’re still getting all the necessary nutrients for optimal health. Manipulating your macronutrients can also provide a fresh stimulus for your body, breaking through the plateau and allowing you to continue making progress. Is Hormone Replacement Therapy Safe in 2025? FDA Label Changes, Breast Cancer Risk, and Aurora’s Updated Guidelines But it is possible to lose fat after a weight loss plateau. “While weight loss plateaus are common, they are not insurmountable,” says Dr. Misra. Medications and their side effects can be a cause or contributing factor to weight loss plateaus. Understanding the reasons behind plateaus can help manage frustration and stay committed to long-term goals. This might involve changing exercise routines, modifying dietary habits, or seeking professional guidance. Weight loss plateaus can be frustrating and demotivating if not understood properly. It’s always best to consult with a healthcare professional before making any significant changes to your eating habits. By incorporating these exercises into your routine, you can maximize your calorie burn and continue progressing towards your weight loss goals. This increase in muscle mass leads to a higher metabolic rate, meaning you burn more calories throughout the day. When you hit a weight loss plateau, it may be tempting to reduce your activity level or give up altogether. It can help improve insulin sensitivity, increase fat burning, and boost metabolism, all of which can contribute to overcoming plateaus. This involves alternating between higher and lower calorie days to prevent the body from adapting to a consistently low calorie intake. By building muscle, boosting metabolism, and improving overall strength, you can continue making progress towards your weight loss goals. When you’re in a calorie deficit, your body may break down muscle tissue for energy. In addition to building muscle and boosting metabolism, strength training also offers other benefits that can contribute to weight loss. This means that even when you’re at rest, your body will be burning more calories. Unlike cardio exercises, which primarily burn calories during the activity, strength training has a long-lasting impact on your metabolism. Will a cheat day break my plateau? Cycling your caloric intake, or "refeeding days," can help prevent metabolic slowdown.Aside from its calorie content, alcohol can also lead you to eat more overall.Advanced peptide therapies may support fat metabolism, muscle preservation, recovery, and overall vitality especially when traditional methods stop working.Stress triggers the hormone cortisol, the body’s "fight or flight" response.The set-point theory explains why some people reach a ‘stalemate’ situation when losing weight naturally, despite continually practising healthy habits around diet, exercise, sleep, and stress.I’m really struggling being stuck at the same weight after losing 60lbs. They all lost weight despite reductions in BMR because a deficit was maintained through daily activity and by lowering calorie intake when needed. The Minnesota Starvation Study by Ancel Keys demonstrated the effects of actual starvation in 36 men who volunteered to lose 25% of their body weight so that scientists could study the impact of famine and ways to treat it. One's BMR makes up the bulk of total calories expended daily and is based on body size. What causes a calorie deficit to diminish as one loses weight? This helps reduce cravings for high-fat or sugary foods, making them less enjoyable to eat. Other worrying side effects being reported are mental health problems such as anxiety, depression and suicidal thoughts. But having food stay in your stomach for a long time can be uncomfortable and cause side-effects such as nausea, vomiting, constipation or, in extreme cases, severe bloating. As we learn more about the drug in the long term, are we beginning to discover that these weight-loss drugs have a dark side? In some cases, semaglutide has led to malnutrition, gastric issues, mental health issues and eye problems. It's important you do this if you're regularly exercising, because the app has already factored in the required calorie deficit for weight loss in your food allowance each day. Aim for a moderate calorie reduction – don't start on 1,000 calories per day and 5 exercise sessions per week. Prevention is better than cure when it comes to most things in life and a weight loss plateau is no different. Key Features and Specifications to Evaluate Our programme provides further educational content around weight loss plateaus, overcoming plateaus, and how to maintain weight loss after you’ve reached your weight loss goal. Our programme will take a deep dive into weight loss plateaus and provide plenty of tips and tricks to help you push past your plateau and continue toward your goal. The weight maintenance phase, or weight loss plateau, is essential to allow our body time to adapt. The set-point theory explains why some people reach a ‘stalemate’ situation when losing weight naturally, despite continually practising healthy habits around diet, exercise, sleep, and stress. I believe it’s at least in part because humans are creatures of habit, and habits are hard to change. The stats get even worse as more time goes by. As we chatted during the exam, he proceeded to share that he had lost 50 lbs on the keto diet over the last several months and was tickled pink that he didn't feel hungry. The field of weight management is evolving–and fast. You may also feel too tired to exercise. Eating foods that are high in salt and sugar can cause you to retain water, which shows up as weight on the scale. You might start eating more without even realizing it. You may be diligent about sticking to your eating plan. Another possible reason for a plateau is based on what doctors call the set point theory. Another useful approach is to keep a food diary, where you write down everything you eat and drink throughout the day. This can provide you with a clear picture of your daily calorie consumption and help you make adjustments if necessary. By doing this, you can avoid impulsive food choices and ensure that you have healthy options readily available. This involves sitting down at the beginning of each week and planning out your meals and snacks for the upcoming days. It's not all doom and gloom, I promise - losing weight long term is a challenge, and our body does somewhat fight against it eventually. Raised cortisol levels can increase water retention and also lead to increased fat storage around the abdomen , which can slow weight loss progress. Regardless of whether we are considered overweight from a health perspective, our body is only concerned with conserving energy stores for survival. Typically a plateau can occur because of a reduction in all of these areas when we lose weight... Remain active as much as possible, but eat back your exercise calories to avoid a huge deficit. Try to approach weight loss in a moderate way to avoid such a massive shock to your body. While a plateau is more or less inevitable during a weight loss journey, we can give ourselves the best possible chance of not reaching one too soon or having an easier way out when we do. While having a small amount of stress is normal, being under chronic, excessive stress is unhealthy.Getting stuck at a weight-loss plateau for a few days or even weeks is perfectly normal and happens to most dieters at some point.“Your body thinks it’s starving and it begins a process of trying to counteract that, to get you to regain the weight you’ve lost,” she says.Changing the intensity, duration, or type of exercise can prevent your body from becoming accustomed to a routine.Even on a very low carb diet, eating more fat than your body needs can slow down weight loss.16High-protein, ketogenic, and very low-calorie diets (VLCDs) might be applied selectively under supervision.By contrast, a lack of sleep can lead to health problems — and it might also slow down weight loss.But when you use up the stored glycogen and start burning fat, weight loss slows down. Treatments like Emsculpt NEO help build muscle while reducing fat, increasing metabolic activity even at rest. This removes the guesswork and helps tailor nutrition and exercise plans specifically to your metabolism. At Biosymmetry Wilmington, we take a whole-body, data-driven approach to weight management. Eating the same amount that once supported weight loss may eventually maintain weight instead. Fibre is very nutritious, but introducing a lot all at once can sometimes be a bit much for our digestive systems. Aim for an increase of around 3-4g per day for a week, and then another 3-4g per day the following week and so on, until you reach the ideal 30g per day recommendation. It's worth noting that when you're trying to increase your fibre intake from a lower level, it's best to do it slowly and make sure you're drinking plenty of fluids. In addition to metabolic adaptation, psychological factors can also play a role in weight loss plateaus. Understanding the reasons behind weight loss plateaus and learning strategies to overcome them can help individuals continue their weight loss journey successfully. “Banking and consuming the majority of your daily calories for later in the day may make it more challenging to lose and maintain weight loss.” That means you can add more weight to it, helping you gain and retain muscle—which helps you burn more calories throughout the day and fend off fat. Sustainable weight loss isn’t a sprint. More research shows that if we lose weight slowly and gradually, our set point can adjust, and our bodies will stop battling against us. Just as we can reset our set point to be higher when we gain weight, this also works in reverse when we lose weight. This happens when our body ‘resets’ to a new, lower set-point weight. A positive attitude is one of the most powerful tools you have when facing a plateau. It can feel like you’re running on a treadmill that won’t go any faster, even though you’re working hard. You can also try going to bed an hour earlier, since a lack of sleep slows down your metabolism. This article has been viewed 287,477 times. For the purpose of this article, we'll be discussing real weight loss plateaus. So, let's jump into what weight loss plateaus are, why they occur and how we can overcome them. Research shows that weight loss plateaus typically occur at least six months into weight loss . So eating a very low calorie diet can be counter-productive and cause your body to slow down its metabolic processes which can result in weight loss slowing down or even stopping for a while. Remember, your best beverage choices for healthy weight loss are water, coffee, and tea. In short-term studies lasting anywhere from five days to three weeks, sleeping only 4 to 5.6 hours per night has been found to increase hunger and reduce metabolic rate, which can potentially promote weight gain over time.24 By contrast, a lack of sleep can lead to health problems — and it might also slow down weight loss. Data from several trials suggests that tracking your food intake may help you lose weight.23 The best vegetables for losing weight are low in carbs and provide plenty of protein per calorie. You can read more about the set-point theory here, and this article provides a bit more detail on why you might be experiencing a weight-loss plateau.There are various apps and websites available that allow you to log your meals and track your calorie intake.I was starting to feel despondent about my weight loss diet as my scales are not moving after losing around 2-3lbs a week.Patient frustration with a weight loss plateau contributes to the phenomenon of "yo-yo dieting," as individuals lose weight, reach a plateau, and regain the lost weight.Manipulating macronutrients, such as protein, carbohydrates, and fats, can also have an impact on metabolism.But others believe they promote an unhealthy attitude toward food and can lead to the kind of overeating that undoes your weight loss progress. I’ve been plateau’d for about 2 weeks. This helps me a lot to be patience and to quit the healthy lifestyle and set my mind for 12 weeks (3 months) without further result. Moreover, it’s written in lay terms so the average person can understand it without too much scientific jargon. 🙌 If you’d like to learn more about our programme, you can take our health quiz here. Remember to listen to your body and gradually increase the duration and intensity of your workouts to avoid overexertion or injury.You might think eyeballing the amount of food you eat isn’t doing much harm, but it can make a big difference when you’re trying to shed those last few pounds.Its potential benefits include improved insulin sensitivity, fat burning, and creating a calorie deficit.The frustrating reality is that even well-planned weight-loss efforts can stall.In conclusion, intermittent fasting can be a valuable tool for overcoming weight loss plateaus.It responds by trying to close the gap by decreasing BMR and, to a higher degree, NEAT, while increasing the drive to eat.This plateau can feel confusing and discouraging, leading some to wonder if the medication has simply stopped working. Less than 20% can keep at least 10% of their body weight off for more than a year. His enthusiasm was infectious, and there was no way I was going to dampen his spirit with the grim statistics on long-term weight loss. Pretty soon, that weight-loss plateau will be behind you. Be consistent with your healthy habits, and continue to track your weight. Quick Answers About Weight Loss Plateaus If you’ve plateaued for more than 4–6 weeks despite smart adjustments, talk to a care provider. Think of them as periods where your body adjusts to a new set-point before progressing again. But doctors typically consider you to be in one if your weight has stayed the same for three to four weeks, despite your efforts. This makes them ideal for individuals with busy schedules who still want to maximize their calorie burn and fat loss. Additionally, HIIT workouts are time-efficient and can be completed in a shorter amount of time compared to traditional steady-state cardio exercises. This results in a higher calorie expenditure during and after the workout, as the body works harder to repair and recover from the intense physical activity. Since they involve multiple muscle groups, they require more energy and exertion compared to isolation exercises. Alcohol-Related Liver Disease: Understanding the Risks and Recovery With clinically guided refinements to your plan, you can protect progress, support metabolic health, and continue forward with confidence. Should I eat less to break a plateau? It often means your body has adapted and needs recalibration. Does a plateau mean my plan stopped working? In addition to strength training and HIIT, cardiovascular exercise also plays a significant role in overcoming weight loss plateaus. Another type of exercise that can help overcome weight loss plateaus is high-intensity interval training (HIIT). While exercise plays a crucial role in pushing through weight loss plateaus, nutrition also plays a significant part. This not only helps you overcome weight loss plateaus but also promotes long-term success in maintaining a healthy weight. In addition to strength training, making dietary adjustments is crucial for breaking through weight loss plateaus. It’s still important to focus on nutrient-dense foods and maintain a balanced diet. One approach is to implement carbohydrate cycling, alternating between higher and lower carbohydrate days. It’s important to note that calorie cycling should be done in a controlled manner and tailored to individual needs and goals. Remember, it’s important to listen to our bodies, make sustainable changes, and be patient with ourselves throughout the journey. Giving up, reverting to your old habits and possibly putting ON weight? Been sticking to your calorie target but not seeing the results you want? Let us help you take the next step in your health journey! This is known as a weight-loss plateau and can be incredibly demotivating.When you’re in a calorie deficit, your body may break down muscle tissue for energy.You might be asking why you’ve seen other people lose a lot of weight and never gain it back.To overcome metabolic adaptation, it’s important to make gradual changes to your calorie intake and exercise routine.For a non-alcoholic, calorie-free cocktail, flavor your sparkling water with lemon or lime.This goes to show that even trained professionals underestimate calorie intake.If we ignore this maintenance phase, continuing to lose weight will be a monumental battle.While cardio exercises are often the go-to for weight loss, incorporating strength training into your routine can offer numerous benefits. A common cause of weight loss plateaus, which we can help our clients with, is underreporting calories. If for instance while I’ve been losing weight I have limited myself to 1800 calories a day along with exercise, during a plateau should I continue eating and exercising the same way? Weight-loss plateaus occur when our brain senses that we’ve started to lose body fat and are eating fewer calories than usual. You’ve hit a weight loss plateau when you stop losing weight even though you’re consistently following a diet and exercise program. Start today and experience patient focused care that helps you look and feel your best. Whether you are seeking weight management, antiaging solutions, or overall wellness our team is here to guide you every step of the way. To learn more about personalized weight management and advanced wellness solutions, contact Biosymmetry Wilmington and take the next step toward lasting results. If you’re tired of spinning your wheels and ready for real answers, professional guidance can make all the difference. You’ve adjusted your diet, committed to regular exercise, and initially saw progress, only to hit a wall. For example, insufficient protein can lead to muscle loss, while too many carbs or fats may hinder fat burning. Excessive cardio can lead to muscle loss, slowing down your metabolism. While cardio is essential for burning calories, too much reliance on it can lead to diminishing returns. Understanding plateaus helps in preventing regression and encourages individuals to stay on track despite temporary setbacks. Additionally, thyroid hormones, which help regulate metabolism, may decline, further hindering weight loss. However, excessive dieting or overtraining can lead to metabolic adaptation, making weight loss more difficult. Before you consider giving up, it’s essential to understand why plateaus occur and recognize that this is a natural part of the process. Make sure you’re eating enough protein to help your muscles recover and grow. For advice from our Nutrition co-author on how to re-evaluate your calorie needs as you lose weight, read on! Higher ghrelin levels also tell our body to conserve more fat stores. On top of this, research indicates that people who’ve lost weight have higher levels of ghrelin (the hunger hormone) than those who’ve kept the same weight for years. For our ancestors, periods of weight loss generally indicated a risk of starvation due to a lack of food availability. If we ignore this maintenance phase, continuing to lose weight will be a monumental battle. First, your body burns more calories digesting protein compared to carbs or fat. So, it’s perfectly normal to lose two pounds (about a kilo) one week and then go several weeks without losing any weight before beginning to lose again. But regardless of your age or gender, you’re likely to lose more weight during the first two weeks of a diet — especially a low carb diet — than you will in subsequent weeks. In this guide, we share 15 weight loss plateau breakers. Key components for breaking through a plateau include adjusting one's diet, varying one's workouts, improving sleep quality, and managing stress levels. Weight loss plateaus are common, mainly due to metabolic adaptation. Engaging in stress-reducing activities such as meditation, yoga, and mindfulness can help regulate cortisol levels and support weight loss. “Weight loss is hard,” she says, “and every pound lost should be celebrated.” And while weight-loss plateaus happen because of something our bodies do, it’s through no fault of our own. Everything’s going smoothly as you’re exercising, eating a healthy diet and feeling more energized. The study found that once-weekly subcutaneous injections of CT-388 (titrated up to 24 mg) resulted in significant and clinically meaningful placebo-adjusted weight loss of 22.5% (efficacy estimand) without reaching a weight loss plateau at 48 weeks. Excessive exercise without correctly refuelling can put your body in too much stress and slow down weight loss in the long term. This can be done by either increasing our calorie deficit, such as by reducing our daily calorie intake or increasing our exercise intensity, or by implementing calorie cycling. Additionally, when we engage in regular exercise, our bodies become more efficient at performing those exercises, which means we burn fewer calories for the same amount of effort. When we reduce our calorie intake, our bodies respond by slowing down our metabolism to conserve energy. When we start a weight loss journey, our bodies respond by burning stored fat for energy, resulting in weight loss. Managing stress through techniques like mindfulness and meditation can help reduce emotional eating and break through plateaus. You may also be overestimating how many calories you burn. Plateaus are a normal part of the weight loss process. Also seek help if you find yourself overly focused on food and weight loss, especially if this interferes with your daily life. Try to go to bed and get up around the same time each day. Plateaus are a normal part of weight loss, experts say. The most obvious sign is stalled weight loss. You may be able to get the scale moving again by making tweaks to your diet and exercise regimen. To shock your body out of a plateau, recalibrate your energy needs, prioritize protein and strength training, diversify workouts, and optimize sleep and stress. Overcoming a plateau isn’t about one single fix—it’s about combining targeted strategies across multiple domains. A professional can also help with personalized nutrition, behavior modification, or medically-managed weight loss support.To start with, the way in which semaglutide drugs like Ozempic and Wegovy cause weight loss can be problematic.Compound movements, such as squats, deadlifts, and bench presses, are particularly effective in stimulating muscle growth and increasing calorie burn during workouts.By addressing the physiological, metabolic, and psychological aspects of weight loss plateaus, clinicians can help their patients achieve and maintain long-term weight loss and improved health.Fortunately, making some simple adjustments may help you begin to lose fat again.After losing 13 pounds fairly quickly (1 month), I’ve now been the same weight for the last 8 days. 3 years ago I weighed 250 right now away 180 and I’m stuck I did inclining and dieting is that good or bad at this point thanks for your feedback If you’d like to learn more, you can take our health quiz here, or email with any questions 🙂 Have you tried one meal per day without carbs? This diabetes medication can treat obesity, but it’s not for people who just want to drop a few pounds “Mental well-being goes hand-in-hand with this weight loss journey,” says Dr. Avadhanula. It’s also about maintaining a healthy diet and building healthy habits.” For instance, during a run, you’re probably sweating, breathing heavily and feeling the effects of the physical exertion. Your body should feel some discomfort, within reason, during exercise. Incorporating strength training into your exercise routine can be particularly beneficial. HIIT involves short bursts of intense exercise followed by periods of rest or lower intensity. Strength training helps build lean muscle mass, which increases your resting metabolic rate. When it comes to overcoming weight loss plateaus, seeking support from friends, family, or support groups can play a crucial role. To counteract metabolic adaptation and overcome weight loss plateaus, there are several strategies we can employ. This adaptation can lead to weight loss plateaus, where our weight loss stalls despite continued efforts. By understanding the science behind weight loss plateaus and implementing effective strategies, you can overcome these hurdles and continue on your weight loss journey. For example, a margarita can contain upwards of 300 calories. Your favorite cocktail may have more calories than you think. That's why experts say you should lose weight slowly. Tracking your food intake, either through a journal or a mobile app, can provide valuable insights into your eating habits and help you make necessary adjustments to overcome plateaus. So, by increasing your muscle mass through strength training, you can increase your overall calorie burn and overcome plateaus. These strategies not only help in overcoming plateaus but also contribute to long-term success in maintaining a healthy weight. Understanding these factors and implementing strategies to address them can help individuals overcome plateaus and achieve their weight loss goals. To break through this plateau, you need to make changes to your diet that challenge your body and keep it guessing. By engaging in regular strength training, you can minimize muscle loss and preserve lean muscle mass, which is crucial for maintaining a healthy weight. When you engage in resistance exercises, such as lifting weights or using resistance bands, you stimulate your muscles to grow and become stronger. With the right strategies and mindset, you can achieve your weight loss goals and maintain a healthy lifestyle. When incorporating intermittent fasting into your weight loss journey, it’s crucial to start gradually and listen to your body. They can provide personalized guidance on adjusting protein, carbohydrate, and fat intake based on factors such as activity level, body composition, and overall health. While it may seem counterintuitive, consuming healthy fats in moderation can actually support weight loss. By adjusting the intake of these macronutrients, individuals can stimulate their metabolism and continue making progress towards their weight loss goals. When you hit a plateau, incorporating effective cardio workouts into your routine can help rev up your metabolism and burn more calories. During the first few weeks of losing weight, a rapid drop is typical. Even so, most people are surprised when it happens to them because they're still eating carefully and exercising regularly. A weight-loss plateau is when your weight stops changing. To knock that cycle on the head, I'm here to tell you to expect a plateau, but also to understand why you'll hit one. Our mission is to give our members insight into what they are eating to empower them to make more informed food choices. Don't set yourself unrealistic targets, because you're likely to quickly fall off the wagon and lose your way. You should be aiming for a 1-2 lb per week loss, as this is a healthy and sustainable rate of loss.