You've been hitting the gym consistently, watching what you eat, and the pounds were shedding off... until they weren't. Suddenly, you're stuck. The scale won't budge, and you're left wondering if your scale is broken or if, somehow, you're doing it all wrong. Welcome to the weight loss plateau, a stage many encounter on their fitness journey. It's like climbing a mountain, only to find a stretch that's frustratingly flat. But why does this happen, and more importantly, what can you do about it?

First off, know this: Weight loss plateaus are completely normal. As you lose weight, your body undergoes changes, including a decrease in basal metabolic rate (BMR)—the amount of energy (calories) your body burns at rest. This means that the fewer pounds you carry, the fewer calories you burn doing the same activities as before. Research, like a Journal of Strength and Conditioning Research review, suggests that  it's your body's way of becoming more efficient, conserving energy for survival, a mechanism rooted in our evolutionary history [1].

Another factor is the initial weight loss often includes not just fat but also water weight and muscle mass, especially if you're not incorporating strength training into your routine. As you slim down, the proportion of weight loss from fat decreases, making each pound harder to shed, as shown in a study in Nutrients [2]. 

So, what can you do to overcome a plateau and kickstart your weight loss again? Here are some strategies:

1. Self-monitor to Assess Your Unique Situation

‍Research shows that when we hit a plateau, self-monitoring our food, activity and weight can help us identify what behavior changes might be modifiable and ultimately help us break through it.

2. Reassess Your Caloric Needs‍

Since your BMR lowers as you lose weight, the number of calories you needed at the start of your journey is likely more than you need now. Use an online calculator to estimate your current caloric needs based on your new weight. Be mindful of your portion sizes, and make sure not to overeat after your workouts.

3. Mix Up Your Workouts‍

If you've been doing the same exercise routine for a while, your body might have become too efficient at it. Try mixing things up with new activities, higher intensities, or incorporating more strength training to challenge your body in new ways.

4. Don't Skimp on Protein‍

High-protein diets have been shown to boost metabolism and reduce appetite. Ensuring you're getting enough protein can help preserve muscle mass, which in turn keeps your BMR higher, as supported by studies in Nutrition & Metabolism [3].  

5. Consider Non-Scale Victories‍

Sometimes, the scale doesn't tell the whole story. You might be losing inches or body fat percentage even if the number on the scale isn't moving. Focus on how your clothes fit, how you feel, and other improvements in your health and fitness.

6. Patience is Key‍

Weight loss is rarely linear. Plateaus can be a sign that your body is adjusting. Giving it time and continuing with your healthy habits is sometimes all it takes.

Weight loss plateaus are a frustrating yet normal part of the weight loss journey. By understanding why they happen, you can better strategize how to overcome them. Adjusting your calorie intake, varying your workouts, paying close attention to your diet, and focusing on the broader picture of health can all help you push past the plateau. Remember, it's about the long game, and persistence is your greatest ally.