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How To: Don't Give Up - The Challenge of Plateaus
Clinical tips and advice on how to overcome weight loss plateaus
Strategies for overcoming weight loss plateaus
Staying motivated
Visualizing weight-loss goals for success
Plus resources on each page with additional tips and tools!
Written by Clinical Tools, Inc. [1]
Download Entire Guide [2]
Publication Date: 2014
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Weight Loss Plateaus
Weight Loss Plateaus are Common
It is very common to experience weight loss plateaus, or periods in which losing
weight stagnates, during a weight loss and physical activity program. Research
suggests that weight loss plateaus occur because the body tries to maintain a set
point, or specific weight, once it adjusts to burning a certain number of calories per
day.
Remind your patients that it is important to refrain from severely cutting calories,
as this can further slow down body metabolism. Gradual weight loss rather than
rapid weight loss is key for keeping the weight off.
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Tips for Overcoming Plateaus
Remind patients currently experiencing a weight loss plateau of the following
points:
Be patient. Weight loss plateaus are often temporary, and sticking with a
program will likely cause weight loss to begin occurring again.
Keep realistic goals. Increasing the amount of physical activity too much
is unrealistic and can put an individual at greater risk for developing
injuries. Similarly, decreasing the amount of calories taken in can lead to
fatigue and a slowed metabolism.
Increase the duration or intensity of your physical activity. Adding a
few extra minutes to a regular physical activity level, or trying a new form
of activity, can be good ways of boosting caloric expenditure. Adding
resistance training, such as lifting weights, is an effective way of increasing
physical activity levels: lifting weights builds muscle, and muscle burns
more calories than fat.
Weigh oneself every day. This can help the individual keep track of their
progress and be a reminder to stick to set goals.
Track calories. Keeping a food journal can help determine if caloric intake
needs to be adjusted to match set goals, and can also draw awareness to
often overlooked true daily intake details, including snacks and large
portions.
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Keep Up the Hard Work
Reassure your patients that while hitting a plateau can be frustrating, it's important
to remember that weight loss is about more than just numbers on a scale. Remind
your patients to remember how hard they have worked thus far when they feel like
giving up. Encourage them to revisit their goals during moments of lessened
motivation and to remind themselves of all the health benefits that have come with
regular physical activity.
References: How to Break a Weight Loss Plateau [5]
Related Resources: Handling Weight Plateaus [6]
Description: When losing weight, it is common to have plateaus or times when
you can’t seem to lose any more weight. Research suggests that our bodies will
try to maintain a specific weight or "set point." This set point can make getting
over a plateau difficult. This guide provides suggestions for moving forward past a
plateau.
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Source: VHA National Center for Health Promotion & Disease Prevention (NCP)
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Keeping up the Motivation
Visualize Accomplishing Your Goals
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Motivation is key to making positive, lasting life changes. Have your patients
identify their reasons and goals for increasing their physical activity level, in
particular those patients who express a lack of motivation.
Suggest tactics such as visualizing success and celebrating achievements to your
patients as simple and effective methods of maintaining interest in their efforts.
Visualizing: picturing oneself accomplishing changes or goals.
It is an easy yet powerful technique for building self-confidence and
motivation.
Visualizing the execution of each step of a process creates,
modifies, and strengthens brain pathways that are important in
structuring the body's muscle coordination to perform the
visualized activity. This prepares you to carry out the function or
activity itself.
Visualization as a technique can serve as a useful strategy in other
areas of life, such as stressful situations at work.
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Strategies for Overcoming Obstacles to Physical Activity
Beginning a new physical activity routine can be challenging and pose a number
of difficulties that make it hard to stick to a schedule. Here are a few examples of
common obstacles voiced by patients, and difficulties and tips you can provide for
overcoming them:
Obstacle
Solution Idea
"I don't have time for physical activity"
Identify available "free time" slots and
schedule physical activity in the same
way one would an appointment
"I'm too tired when I get home from
Try squeezing physical activity in before
work"
work or during lunch break
"My job requires that I travel and it's too Stay at hotels with swimming pools or
difficult for me to get physical activity
fitness facilities, or bring exercise DVDs
when on the road"
for an in-room physical activity session
using a laptop
"I'm not coordinated enough to be
Choose activities that don't require
physically active"
learning new skills, such as walking or
climbing stairs
"I need motivation from a friend but no Find and join a walking or jogging group,
one will go with me"
or purchase a membership at a gym and
attend group exercise fitness classes
"Having children means I have no time Include the family in activities such as
to myself for physical activity"
bike rides or walks, or trade babysitting
time with a neighbor, friend, or family
member who also has a child
"I'm afraid I'll hurt myself if I try to
Consult with a physical trainer to learn
become more physically active"
how to exercise at an appropriate level
based on fitness level and health status
References: Growing Stronger - Strength Training for Older Adults [11]
Tips for Increasing Physical Activity [12]
Getting Started With Physical Activity for a Healthy Weight [13]
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