How many of us have struggled with that dreaded word—plateau? We go along on our weight-loss journey and the scale is moving in the right direction. And then it happens. The scale just will not move. Fortunately, with a little time and focus, there are ways to help jump start your weight loss and break through that plateau. Read more for three tips!
First, keep in mind that a true weight-loss plateau is generally defined as no weight loss for 2 or more weeks, and that everyone is different. Weight-loss plateaus can be affected by age, gender, exercise habits, genetics, menstrual cycle, medical conditions, medications, fluid status, and adherence with the program. In addition, sometimes after we lose some weight, the body needs to readjust or “reset,” causing weight loss to slow for a while.
So, what can you do if you run into true weight-loss plateau?
- Monitor your intake. Research is extremely strong in this area. Use a food journal or online food tracker to help keep you accountable. A great, free resource is the food journal on MyMedifast or via the MyMedifast mobile app.
As you review your food journal, ask yourself:
- Am I measuring or weighing my Lean & Green™ Meal to ensure proper portion sizes?
- Am I adding in extra condiments, optional snacks, grains, fruit, dairy or Medifast Maintenance Bars?
Reducing or eliminating these choices on the 5 & 1 Plan® will help to control calories and carbohydrates, which will maximize your results. Aim for a calorie intake of 800-1000 calories and a carbohydrate intake of 80-85 g per day.
- Change it up! Sometimes a change in what we eat can help kick start our efforts. Try a new or different Lean & Green™ Meal. Check out the new MyMedifast Recipe Library at for some ideas!
- Get back to the basics. Remember if you work the program, the program will work for you! Stay well hydrated by drinking at least 64 ounces of water per day, incorporate daily exercise and aim for at least 7 hours of sleep per night. Eat every 2-3 hours to help with hunger.
Yes, a plateau can be frustrating. But stick with it, and don’t forget your support system! Take the time to measure progress not only in pounds but in inches lost, how your clothes fit, your ability to move more easily and sleep better, your energy levels, and how you feel. These are all measures of success that many people overlook.
Weight loss is a journey and it is perfectly normal to go through a plateau, but you CAN overcome it.