Every trainee will experience a weight loss plateau at some point. This can be really discouraging after experiencing steady weight loss for some time. 

Here are 4 things that may cause this plateau and how to fix them

Sleep

Being short on sleep can affect your weight loss. It’s just as important for your weight loss as diet and exercise.

Your hormones will begin to fluctuate if you’re not getting enough sleep.

Cortisol is naturally higher in the morning and during the day, then low by the end of the day. Lack of sleep causes you to be more sensitive to stress, therefore your levels of cortisol tend to stay higher even at night, perpetuating a lack of sleep.

Cortisol is not the only hormone affected. Ghrelin and leptin, two hormones associated with appetite, are also affected. Leptin, an appetite suppressor, is decreased and ghrelin, the hormone responsible for hunger, is increased. This results in more cravings, such as sugar.

Some ways to improve your sleep include:

• Reduce blue light exposure. Try the “night shift” or “warmer” option on your electronics or substitute electronics for a good book.
• Set a goal to be consistent about wake and sleep times. Irregular sleep patterns can alter your circadian rhythm and levels of melatonin.

Stress

Chronically elevated stress levels have a negative effect on the human body and often results in fatigue, a depressed emotional state, a compromised immune system, and even weight gain. Stress can trigger one to eat more and can raise cortisol levels, your body’s main stress hormone. High levels of cortisol are associated with increased abdominal fat.

How to deal with stress:

Reducing stress is different for everyone, so try out a variety of things to see what works best for you and your schedule.

For example, consider downloading a meditation app, such as Calm, practicing yoga, calling a friend, listening to podcasts, going on a walk, exercising, or partaking in some self-care (massage, face mask, or even a bubble bath).

Overtraining

While exercise is a wonderful thing for your body, too much, especially while in a calorie deficit, can slow your weight loss progress.

You must listen to the warning signs that their body provides. Dehydration, cramps, soreness and fatigue are indications that you should stop and treat your symptoms before you damage your body.

Change takes time

Don’t get consumed by misleading advertisements about quick weight loss. Healthy, sustainable weight loss takes time; there is no quick fix. Always focus on the long-term.