During your weight loss journey, there may be times when the scale does not move and your progress stops. It is called a weight loss plateau when you reach this annoying point.
This happens a lot, especially to women over 50, because our bodies go through hormonal and metabolic changes that can make it harder to lose weight.
When your body gets used to the calorie deficit you have created and your metabolism slows down to save energy, you reach a weight loss plateau.
Even if you keep trying to lose weight, this change could slow you down or even stop your progress for a while.
This is a normal part of losing weight and not a sign of failure. Keep this in mind when you hit a plateau.
Ways To Break Weight Loss Plateau
Losing weight can be challenging, and it’s common to hit a plateau. But don’t let a stalled scale discourage you from your weight loss goals. Here are ways to overcome a weight loss plateau:
Adjust your caloric intake
One of the most effective ways to break through a weight loss plateau is to adjust your caloric intake.
When your body gets used to a certain calorie deficit, you may need to either eat even fewer calories or work out more to burn more calories.
However, it is important to go about cutting calories slowly and carefully. Cutting calories too drastically can backfire and cause nutrient deficiencies, a slower metabolism, and even muscle loss.
Instead, try to eat 300–500 calories less each day and focus on whole, nutrient-dense foods.
Here’s an example of how you can adjust your calorie intake:
Track your calories. Use a calorie tracking app or food journal to get an accurate picture of your daily calorie intake.
Reduce calories gradually. Decrease your calorie intake by 100-200 calories per day for a week or two, and monitor your progress.
Adjust as needed. If you don’t see any changes after a couple of weeks, consider reducing your calorie intake by another 100-200 calories per day.
Remember that losing weight takes time and patience. Big changes are less likely to work in the long run than small, sustainable changes.
READ ALSO: 20 Healthy Food Swaps for Weight Loss in Women Over 50
Increase your physical activity
If you are stuck in a weight loss plateau, you should add new challenges to your workouts. Adding strength training and high-intensity interval training (HIIT) to your exercise routine can be effective.
Lifting weights can help you gain and keep lean muscle mass, which can speed up your metabolism and help you lose weight.
Strength training is especially important for women over 50 because they lose muscle with age. Focus on all of your major muscle groups during two to three strength training sessions a week.
With its short bursts of intense exercise followed by rest, HIIT can also help you get past fitness plateaus by speeding up your metabolism and loss of fat.
Always pay attention to your body and change your workouts as needed.
Get enough sleep
Adequate sleep is essential for weight loss and overall health. When you don’t get enough sleep, your body produces higher levels of the hormone cortisol, which can increase appetite, promote fat storage, and slow down your metabolism.
Aim for 7-9 hours of quality sleep per night to support your weight loss efforts. Go to bed and wake up around the same time each day, even on weekends.
Make your bedroom a good place to sleep and set up a relaxing routine for before bed to improve the quality of your sleep. You should also limit screen time before bed, and avoid caffeine and heavy meals close to bedtime.
These practices can support your body’s natural processes and potentially overcome weight loss plateaus.
Manage your stress levels
Chronic stress can significantly impact your weight loss efforts.
When you’re under stress, your body releases cortisol, a hormone that can increase appetite, promote fat storage (particularly around the abdomen), and slow down your metabolism.
If you want to manage your stress level effectively, practice mindfulness and relaxation techniques, and don’t forget to always prioritize self-care.
Seek professional support if needed, engage in regular physical activity, and maintain a balanced diet.
You can make it easier to lose weight and feel better overall by controlling your stress.
Track your progress
Tracking your progress is a powerful tool for staying motivated and identifying areas for improvement.
When you hit a weight loss plateau, reviewing your progress can provide valuable insights and help you make informed adjustments to your approach.
Keep a food journal, measure your body, take progress pictures and log your workouts.
Always keep an eye on your stress and sleep levels to see how much weight you have lost.
Consistent tracking can help you identify patterns, celebrate successes, and make necessary adjustments to stay motivated.
READ ALSO: The 5 Ultimate Weight Loss Secrets for Women Over 50
Staying committed
When you hit a weight loss plateau, it is important to keep your motivation and commitment up.
It’s easy to become discouraged and lose sight of your goals, but staying focused and persistent is key to breaking through this obstacle.
As you try to lose weight, remember your “why,” find support, change up your routine, be kind to yourself, and set attainable goals.
Each of these things will help you stay motivated.
Closing Thoughts
Breaking through a weight loss plateau as a woman over 50 can be challenging, but it’s not impossible. If you hit a weight loss plateau, make changes to your diet, work out more, deal with stress and sleep issues, keep track of your progress, get professional help, and keep going.
If you want to lose weight, remember that it takes time and that you will hit plateaus. Do not let them discourage you. Instead, see them as chances to reevaluate and improve your approach.
For sustainable weight loss, aim for a gradual pace of about 1 pound every 2-3 weeks. This can lead to significant weight loss over time. Remember, healthy eating habits are crucial not only for losing weight but also for maintaining it.
You can get past weight loss plateaus and keep the weight off for good if you are persistent, dedicated, and take a holistic approach.
♡ Love ♡,
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