How To Overcome A Weight Loss Stall

At Alabama Surgical Associates, we’re honored to help people take the first steps toward healthier lives. We also take pride in supporting our patients throughout their weight loss journeys and helping them maintain their success. The path to sustained, lifelong weight loss it not always a straight one, and we know that it can be frustrating to hit a stall in weight loss, or regain some of the weight you lost. Weight loss surgery is a powerful tool, but lifelong success requires lifestyle changes. Learn more about weight loss plateaus and get tips to overcome them to get back on track with your weight loss plan.

What Is A Weight Loss Plateau?

A weight loss plateau occurs when someone who has successfully lost weight hits a stall in weight loss before achieving their goal, despite the fact that they’re following all the steps that initially helped them lose weight. There are many factors which can contribute to a weight loss stall or plateau, and they are very common. Almost everyone who is committed to weight loss hits a plateau at some point. The key is to not get discouraged and give up!

Weight Loss Plateau

Have You Hit A Weight Loss Plateau?

Weight loss surgery patients typically lose significant weight in the first three to six months immediately after their procedure. As your body adjusts and you get closer to your goal weight, weight loss can slow down and may even come to a halt. If you are following the same food and activity guidelines that you were when you were losing weight, then your body may have hit a stall because your metabolism adjusted to your new size and habits.

Break Through A Weight Loss Plateau*

Evaluate Your Diet

Sometimes people think they have hit a weight loss plateau, but what is actually happening is that some old habits slid back into their routine. If you don’t already keep a food journal, start one now and record all beverages and every bite of food you eat. Make sure that your diet is full of nutrient dense foods such as non-starchy vegetables, low-fat dairy, and lean proteins. Eliminate added sugars and processed or fried foods.

Reboot Your Self-Care

Bodies are complex, with different systems that interact for optimal health. If you are neglecting sleep, letting your body get dehydrated, or experiencing increased stress, then your ability to lose weight can be affected. Aim for 7-8 hours of sleep a night, refill your water bottle often, and try walking, meditation or yoga to combat stress.

Try A New Exercise

Fitness is cumulative and the stronger you get, the more you’ll have to push yourself to see benefits. If you walk for exercise, try adding in a few minutes of jogging. If you currently work out 20 minutes a day, schedule in an extra 10 minutes.

Ask For Help

The team at Alabama Surgical Associates, including your surgeon and our registered dietitian, can evaluate your progress and help develop a personalized plan for weight loss.

How to Get Back On Track and Maintain Weight Loss*

  • Set Manageable Goals You may have experienced rapid weight loss immediately after surgery. Your weight loss now is more likely to be around 1lb. per week. Setting goals that are out of reach can be discouraging, so set realistic goals and plan actionable steps to get there.
  • Don’t let treats become everyday indulgences A small portion of your favorite sweet on your birthday won’t ruin your efforts, but daily dessert or fast food every week will lead to weight gain. Save treats for very special occasions and use non-food rewards to celebrate the little things.
  • Keep data Weight can fluctuate due to a number of factors, so make sure to take body measurements weekly. Track your workout progress and keep a food journal.
  • Make exercise a priority Schedule your workouts like you would an important appointment (because it is an important appointment with yourself!) If you know that a busy day could derail your workout, then try to schedule workouts first thing in the morning.
  • Build a strong support network Studies show that a strong support network is a key factor in successful weight loss1. Make a plan with a friend or relative who is also trying to lose weight to hold each other accountable, share tips and work out together. Check out our support group schedule to connect with our community.

1 Patient Prefer Adherence. 2016; 10: 1547–1559. Published online 2016 Aug 12. doi: 10.2147/PPA.S103649

*Results may vary. Consult a physician before starting any new diet or exercise program.

Medical Weight Loss

If you have already tried these diet and exercise tips, but are still unsuccessful at losing weight that you’ve regained, then you may consider additional medical help. Medical weight loss can include a doctor supervised diet plan, prescription medication, or both. At Alabama Surgical Associates, we offer several options for medical weight loss. Our team of experienced weight loss professionals create a personalized plan tailored to the needs and goals of each patient. Click here to learn more about Medical Weight Loss.

 

Weight Loss Revision Surgery

If you were not satisfied with the results of a previous weight loss surgery, or if you have regained weight and you’ve struggled to lose it, then revisional weight loss surgery may be an option. Dr. Doucette and Dr. Foreman offer several types of surgical and non-surgical revision procedures. Click here to learn more about weight loss revision surgery options.

Contact Us to Learn More

At Alabama Surgical Associates, we are dedicated to patient success. Call us at (256) 858-7713 or fill out our contact form to schedule a consultation.