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These tips can help you restart your weight-loss plan. The primary purpose of tracking your body weight is (1) for accountability and (2) as a proxy for measuring fat loss. Muscle helps keep the rate at which you burn calories (metabolism) up. The frustrating reality is that even well-planned weight-loss efforts can stall. By understanding what causes a weight-loss plateau, you can decide how to respond and avoid backsliding on your new healthy habits. So as you lose weight, your metabolism declines, causing you to burn fewer calories than you did at your heavier weight. Now, however, for no reason you can identify, the scale has stopped budging, despite your healthy, low-calorie diet and regular exercise. The unpredictability of water retention is one reason to weigh yourself only once per week with Monday Morning Weigh-Ins, unless you find weigh ins every morning keeps you more accountable. As you lose weight, you lose some muscle along with fat. No matter what you do, nothing is working. Weighing yourself multiple times per day, or at different times each day is the fastest way to kill your confidence and mess with your head. A weight loss plateau and more specifically a fat loss plateau should be defined as no change in body weight for 3 weeks. When the calories you burn equal the calories you eat, you reach a plateau. In part, this is because when you cut calories, the body gets needed energy initially by releasing its stores of glycogen, a type of carbohydrate found in the muscles and liver.
Most of this weight fluctuation is due to changes in water retention. You are making awesome changes in your body when suddenly your progress grinds to a screeching halt. Being stuck at a weight-loss plateau for days or possibly weeks eventually happens to everyone who tries to lose weight. It may seem counterintuitive, but the more water your drink, the less you retain it. If on the other hand you drink plenty of water, moderate carbs and low sodium and just finished an intense workout where you sweat buckets, your weight can decrease by several pounds. A weight loss plateau is a period of time during which your body weight remains at the same level. This article will delve into the dynamics of a weight loss plateau and offer you solutions to overcome it. During the first few weeks of losing weight, a rapid drop is normal. Our general interest e-newsletter keeps you up to date on a wide variety of health topics. For example, if you eat a lot of sodium, carbohydrates, and drink little water, you will retain a ton of water, which will increase your body weight. The first week may be because of water retention, along with the second week, but the third week indicates that maybe your body is not changing as you have hoped despite your best efforts. Your slower metabolism will slow your weight loss, even if you eat the same number of calories that helped you lose weight. Request an Appointment Find a Doctor Find a Job Give Now. Mayo Clinic Health Letter Medical Products Population Health and Wellness Programs Health Plan Administration Medical Laboratory Services Continuing Education for Medical Professionals Giving to Mayo Clinic Give Now Your Impact Frequently Asked Questions Contact Us to Give Give to Mayo Clinic Help set a new world standard in care for people everywhere. If you are weighing yourself every day, or multiple times per day, you probably notice your weight can fluctuate substantially by 3-5lb. Those pounds of fat that were once falling off effortlessly are now clinging to your body for dear life. Give now.
