Reviewed by Dr. Kenton Bruice, MD
Reading Time: 5 minutes
Maintaining a healthy lifestyle is crucial as you embark on your weight loss journey. It is common to experience a plateau despite following a healthy diet and exercise plan. Sometimes, even with the help of medication like semaglutide, this can happen.
In this blog series, we will do a deep dive into semaglutide and how you can successfully lose weight and keep it off. In this first blog of the series, we will talk about weight loss plateaus: what causes them and steps you can take to break through one.
Table of Contents
What Is a Weight Loss Plateau?
A weight loss plateau is when your body reaches an equilibrium and stops losing weight. A plateau happens because our bodies are incredibly adaptable and adjust to the changes we make in our diet and exercise routine. It’s important to remember that a plateau doesn’t mean you’re doing anything wrong or that your medication is not working. It’s a natural part of the weight loss process.
It’s important to remember that a plateau doesn’t mean you’re doing anything wrong or that your medication is not working.
What Causes a Weight Loss Plateau?
Typically, three primary factors contribute to a weight loss plateau. Understanding these factors can help create effective strategies to restart your weight loss journey and reach your ideal weight while taking semaglutide. Let’s delve into these key contributors.
Bad Habits
Sometimes, our old unhealthy habits can creep back in without realizing it. Mindless snacking, skipping workouts, or choosing less healthy food options can hinder our weight loss progress and lead to a plateau.
Not Eating the Right Amount of Calories
While reducing calorie intake is essential for weight loss, not eating enough can also cause a plateau. When we don’t consume enough calories, our body goes into starvation mode. This slows our metabolism and makes it harder to lose weight.
Not Doing the Right Kind of Exercise
Different types of exercise have different effects on our bodies, and some are more effective for weight loss than others. Doing too much low-intensity exercise, such as walking or light jogging, may not be enough to break through a plateau.
Regularly monitor your progress and adjust your plan as necessary. Weight loss is not linear, and our bodies don’t always respond to changes in the same way. If weight loss slows or stops, it could be time to reassess your plan. Keep in mind small changes can make a big difference.
5 Reasons Why You’ve Stopped Losing Weight on Semaglutide
While semaglutide is proven to be an effective weight loss medication, there are a few reasons why it may not be working for you.
Eating Too Many or Too Few Calories
As mentioned earlier, not consuming the appropriate amount of calories can impede weight loss progress. It is crucial to monitor your calorie intake and ensure it falls within a healthy range suitable for your body. Keeping track of your calorie intake allows you to maintain a balanced and sustainable approach to managing your weight effectively.
Tip: Determining the correct number of daily calories can be complex. The calories you need depends on your age, sex, weight, height, and physical activity level. Consult with a registered dietitian to determine how many calories you should consume for your weight loss goals.
Not Eating Enough Protein
Protein is essential for weight loss as it helps maintain and build lean muscle mass while increasing satiety, keeping you fuller for longer. Not consuming enough protein can lead to a plateau in weight loss, as your body will start breaking down muscle for energy instead of burning fat. Aim to consume healthy protein at each meal and snack throughout the day.
Tip: A general guideline is to aim for 0.8-1 gram of protein per kilogram of body weight. However, this may vary depending on individual needs and goals.
Not Doing the Right Kind of Exercise
Regular exercise is a crucial component of weight loss, and it’s essential to find the right type of exercise for your body. High-intensity workouts, such as interval training or weight lifting, are effective for burning calories and building muscle. If you’re only doing low-intensity exercise, you may not see significant changes in your body composition.
Tip: Mix up your workout routine to include a combination of cardio and strength training for optimal results. Hire a personal trainer or join a fitness class to get guidance and support in finding the right exercises for you.
Not Getting Enough Sleep
Sleep is crucial for our overall health, including weight loss. Poor sleeping habits can lead to hormonal imbalances that affect our appetite and metabolism. Aim for 7-9 hours of quality sleep each night to support your weight loss efforts. If you struggle with sleep, talk to your doctor about potential solutions.
Tip: Practice good sleep hygiene by creating a comfortable and quiet sleeping environment and establishing a consistent bedtime routine. Avoid screens and stimulating activities before bed.
Not Taking the Right Dosage
If you’ve been prescribed semaglutide for weight loss, it’s crucial to take the medication as directed by your healthcare provider. Taking the wrong dosage or missing doses can affect the medication’s effectiveness and lead to a weight loss plateau. If you’re unsure about your dosage, talk to your doctor for clarification.
Tip: Set reminders or use a pill organizer to help you remember to take your medication as prescribed.
Don’t Give Up – Break Through That Plateau!
Experiencing a plateau can be frustrating, but it’s important not to get discouraged. Remember that everyone’s weight loss journey is unique, and there will be challenges along the way. By identifying and addressing the potential reasons for your plateau, you can make the necessary adjustments and continue on your path towards achieving a healthier weight.
If you are not currently on semaglutide for weight loss and would like to learn more about this weight loss drug, call (303) 957-6686 or complete the online inquiry form to book an appointment with Dr. Kenton Bruice, MD.
Dr. Bruice specializes in sustainable weight loss solutions, ensuring long-lasting results and improved well-being. Don’t hesitate to reach out and start your journey towards a healthier lifestyle!
Stay tuned for the next blog in the series, How To Get the Best Results From Semaglutide.