When you begin a new diet, the initial weight loss can be really thrilling! You might shed up to ten pounds in your first week or so. (Time to celebrate!) You’re excited, checking your weight daily, and sharing your success with everyone about this amazing diet you’ve discovered. Then, out of nowhere, the scale stops moving! You’re not doing anything differently. You’re still mindful of your food choices and perhaps even exercising. Yet, the number on the scale remains stuck! You’ve ensured the scale is in the same spot, your feet are positioned the same way, and you’re wearing the same clothes (or nothing at all for good measure). Sometimes, I even take off my jewelry to avoid any extra weight! But still, that number won’t go down. What’s going on?
For many, this is the moment they throw in the towel. What’s the point of dieting and exercising if you don’t see results, right? Wrong! The truth is, there are likely benefits happening that you just can’t see on the scale. If you’ve reached this stage in your weight loss journey, you’re probably curious about how to get those numbers moving again. We’ve done the research and discovered why you might hit a frustrating weight loss plateau just a few weeks in—and, more importantly, how to overcome it.
When you first start a diet, it’s common to see a quick drop in weight because you’ve likely cut back on calories. Even if you’re not counting calories, making simple changes like eliminating empty carbs and added sugars can significantly reduce your calorie intake without much effort. Your body, missing those calories, starts to draw energy from other sources. It does this by releasing glycogen, a type of carbohydrate stored in your liver and muscles. Glycogen contains water, and when it’s used for energy, the leftover water is flushed out of your system—this is what experts refer to when they say you’re “losing water weight.” So, you may lose several pounds quickly, but once that process is complete, it’s over.
At the same time, while you’re losing water weight, you’re also shedding fat and a bit of muscle. Since muscle is crucial for keeping your metabolism active, losing muscle can slow down your metabolism, meaning your body burns fewer calories. Even if you stick to your diet, the slowdown in metabolism can hinder your weight loss.
Even if the scale isn’t moving, making healthy lifestyle changes will improve your body’s function. Unhealthy diets can lead to inflammation, bloating, hormone imbalances, and other issues that contribute to weight gain. Addressing these problems will help recalibrate your body, aiding in weight loss and maintenance. And remember—just because the scale hasn’t changed doesn’t mean your measurements haven’t. If you took measurements before starting your diet, now is a great time to check them again! There’s a good chance you’ve lost inches, even if the scale isn’t reflecting it.
Despite cutting calories and possibly eliminating certain carb-heavy foods like bread or pasta, you might still be consuming more carbs and sugars than you realize. Many foods we consider healthy—like fruits, root vegetables, white rice, and wheat—are actually high in simple carbs and sugars. These carbs and sugars can spike your hormones, including insulin and cortisol, even when they come from natural sources. The real issue is that this can lead to insulin resistance, making it difficult for your body to process carbs properly—even the healthy ones. This can make significant weight loss nearly impossible because, even if you eat the right foods, your body may hold onto that weight. Additionally, sugars and gluten can cause bloating and water retention, preventing the scale from moving.
If you’re skeptical, try cutting out all carbs and sugars for a week or two and observe how your body responds. One of our key strategies that helps people lose up to 21 pounds in 21 days is a temporary carb detox, so we know this approach can get the scale moving again! We’ll guide you on how to detox from carbs effectively and how to reintroduce them to maximize weight loss.
We’re not suggesting you starve yourself! Instead, we recommend taking short breaks from eating, known as intermittent fasting. These scheduled breaks allow your digestive system to rest and can boost your metabolism when you break your fast. This method is especially effective when combined with a detox, which is a big reason our clients often lose 7-10 pounds in their first week with our 21-Day Fat Loss Challenge. Intermittent fasting has also been shown to improve hormone balance, reduce muscle loss, and help you naturally consume fewer calories. Most people either fast for 16 hours each day (like from 8 PM to noon the next day) or for 24 hours on a less regular basis (usually from 5 PM one day to 5 PM the next day). Be sure to have a big, healthy meal with plenty of green veggies when you break your fast to maximize the benefits of your intermittent fasting routine!
To add to the challenges of weight loss, did you know that lack of sleep can raise your cortisol levels? Higher cortisol levels can lead to increased fat storage! Even slight sleep deprivation can affect cortisol, so it’s essential to prioritize a full night’s sleep. If not, you might be undermining your weight loss efforts. I know this isn’t what you want to hear, but the science backs it up. The less you weigh, the fewer calories your body needs, and you may have reached a point where your current calorie intake is just enough to maintain your weight.
There are two ways to tackle this issue: burn more energy through exercise or eat fewer calories. To determine if your calorie intake is stalling your weight loss, use a TDEE calculator to find out how many calories you should consume to lose weight based on your size and activity level. Then, create a plan to either increase your activity or reduce your calorie intake. Over time, your muscles will adapt to your exercise routine, making it less effective. You may have settled into a comfort zone, which feels good, but if your muscles are comfortable, they’re likely not burning as much fat anymore! Instead of just increasing the intensity of your current routine, try something entirely different that targets different muscle groups.
Protein has the highest thermic effect of any food, meaning your body expends more energy digesting it. Plus, protein contains leucine, an amino acid that studies show can help burn fat. While you can’t rely solely on protein to lose weight quickly, increasing your protein intake is beneficial.
Although the steps to overcome a weight loss plateau are straightforward, they can be easier said than done—especially without a clear plan! You may have experienced this before—lost a few pounds, maybe even a dozen, only to hit a wall and regain the weight. You’ve likely tried countless pills, diets, and tricks, yet that stubborn fat remains.
We created our 21-Day Fat Loss Challenge for individuals just like you—those who feel they’ve tried everything but still can’t shed the weight or keep it off. Our challenge offers a step-by-step plan to help you break through that plateau and lose up to 21 pounds in just 21 days, with much less effort than you might expect! Many of our clients have turned it into a lifestyle and lost over 100 pounds through the challenge!
The best part? Besides weight loss, the 21-Day Fat Loss Challenge is designed to heal your gut, rebalance your hormones, and retrain your taste buds—ensuring you maintain your weight loss! We have over 4,000 people in our private support group participating in the Challenge together, sharing experiences, results, recipes, and, most importantly, motivation to keep going!
If you’re ready to make changes in your life, this is the perfect place to start. We’ll teach you how to implement the necessary changes in your diet and lifestyle and how to sustain them beyond the diet. Click HERE to start YOUR 21-Day Fat Loss Challenge today! And if you found this article helpful in understanding why weight loss may stall after the second week of dieting, please leave a comment below!
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