Overcoming Weight Loss Obstacles

Whether your weight loss journey has been easy or challenging, it is natural to eventually hit a plateau. Plateaus can feel very frustrating but often just signal the need for change. Here are some common possible factors to consider examining:

- Portion size:  When beginning a "diet", we're so excited & tend to dramatically cut down how much we eat. Over time, the amount of food tends to creep back up... adding more calories than we realize. On the other hand, trimming your food intake too much could cause slowing of your metabolism or binging (eating very large quantities of less healthy food choices).

- Food choices:  Initially, we tend to limit what we'll eat & swear off certain foods. Some people can stick to this short term... until deprivation sets in or an event catches them off-guard. All food groups have benefits (yes, even fats & carbs). Most healthy diets can absorb occasional treats. But, are you wasting calories on foods you don't care about or that contain empty calories? Make sure your calorie intake is reasonable & that you're getting the most bang for your nutritional buck!

- Being Active:  This is important for both a healthy weight loss/maintenance plan & overall lifestyle. Injury, illness, being in a rut, & the busy, breakneck pace of life can easily get in the way. Make physical activity a priority to improve health, lessen stress, & reap many other benefits. When at a plateau, you may need to adjust frequency (how often), duration (how long), intensity (how hard), or some combination thereof. Or, perhaps, try a new activity (like one from our partners-- listed as "Fitness Deals" on the left sidebar).

- Sleep:  Many people don't realize how integral consistent, quality sleep is to your health & even weight loss efforts. It's hard to exercise when tired (although light to moderate activity can be energizing). When tired, we also tend to crave foods that aren't as good for us & our body has trouble regulating when we're full. Focus both on quality & quantity.

- Stress:  Whether from emotional eating or how it changes your body's hunger regulation, intense or prolonged stress can be damaging in many ways. Try to identify what's bugging you & find non-food ways to cope.

If you have thoughtfully examined your habits & are still struggling, there are some health issues & medications that tend to make weight loss more difficult. These reasons are not as common as the ones listed above. However, if concerned, please contact your healthcare provider.


For more info & tips, please check out our prior blog posts (try our new search box in the upper left sidebar) or:
- WebMD's Weight Loss: Plateau No More (an explanation & concrete tips to consider)
- WebMD's interview with Dr. David Katz How to be Healthy Without Really Trying (realistic & family friendly ideas to ease into healthy or even healthier behaviors)
- RealAge's Weight Loss Tips for Women (many are relevant to both genders)