Have you ever been stuck on your weight loss journey, no matter what you try? This could mean maintaining a calorie deficit through diet and exercise but still struggling to shed pounds. Weight loss is a journey that looks different for everyone. Hitting a plateau—when progress stalls despite your efforts—is common and frustrating. It’s also a reminder of what sustainable weight loss typically looks like: losing 0.5 to 1.5 pounds weekly, not the three to five pounds some might expect. Understanding how a calorie deficit works and the reasons behind stalled progress can help you move forward.
What Is a Calorie Deficit, and How Does It Lead to Weight Loss?
A calorie deficit occurs when you consume fewer calories than your body expends, causing the body to utilize stored fat for energy, leading to weight loss. However, weight loss is a complex process influenced by more factors than just calorie intake and expenditure.
Common Reasons You’re Not Losing Weight
Underestimating calorie intake: We tend to underestimate the calories we eat, which can cause us to consume more calories than intended.
Metabolic adaptation: As you progress with weight loss, your basic metabolic rate (calories used at rest) is reduced, a phenomenon known as adaptive thermogenesis. This process is the body's response to weight loss, adjusting how much energy is required for normal bodily functions. As a result, fewer calories are burned, making it harder to maintain long-term weight loss.
Unrecognized progress: Lack of perception of success beyond just scale numbers, making you more inclined to give up. Measuring other forms of progress like improved fitness, body composition, or changes in how clothes fit can be useful tools for monitoring weight loss progress.
Stress: Stress triggers the release of cortisol, which can increase appetite and cravings for high-calorie foods.
Hydration status: Inadequate hydration has been linked to a higher body mass index (BMI). Research also suggests that drinking water before meals may support weight loss by increasing satiety and reducing calorie intake.
Eating speed: Some research has found that people that weigh more tend to eat faster and people who weigh less tend to eat slower. Eating fast influences your ability to recognize fullness cues, contributing to overeating. This can lead to higher energy intake and impaired weight management.
Mindless eating: Eating distracted, such as while working or watching TV, can lead to eating more food than needed or desired.
Sleeping habits: Inadequate sleep and poor recovery can increase hunger and reduce energy expenditure. Inadequate sleep disrupts appetite hormones like ghrelin and leptin, increasing hunger and cravings for high-calorie foods. It also lowers energy expenditure by reducing resting metabolic rate and physical activity levels.
Medical conditions: Conditions like hypothyroidism or polycystic ovary syndrome (PCOS) can impede weight loss by affecting hormones that regulate metabolism. In PCOS, elevated insulin and androgen (another sex hormone) levels contribute to insulin resistance and increased fat storage, making it more challenging to lose weight. Hypothyroidism, on the other hand, slows calorie burning and often leads to modest weight gain, primarily due to water and salt retention, with most patients gaining about 5–10 pounds depending on the severity of the condition.
Changes in Activity Levels: Non-exercise activity thermogenesis (NEAT), such as walking or fidgeting, can decrease unintentionally during a calorie deficit.
Weight Loss Plateaus and Adaptations
Losing weight reduces your daily calorie burn because your body needs less energy to maintain a smaller size. It will get to a point in the weight loss journey where your body will not need as many calories as before and therefore will not be in a calorie deficit. Weight loss plateaus are inevitable at some point and to break the plateaus you need to put your body on calorie deficit again.
Body Composition vs. Scale Weight
Scale weight does not reflect your body composition and may not accurately reveal your health status. Multiple factors influence scale weight, including hydration status and time of day. On the other hand, body composition measures body fat percentage and muscle mass. Body fat percentage is a better predictor of health risks than total weight because excess adiposity (body fat), particularly abdominal (visceral) fat, is strongly associated with increased risks of cardiovascular diseases, type 2 diabetes, and certain cancers. Body composition assessments provide a clearer understanding of fat mass versus fat-free mass.
Undiagnosed Medical Conditions
Some medical conditions (e.g., PCOS) often go unnoticed and can significantly impact weight loss efforts, even when following a calorie deficit, good sleep, adequate stress management, regular exercise, and a calorie deficit nutrient-dense diet. If you’ve reached a plateau despite the consistent effort, consult a healthcare provider for further treatment.
Miscalculating Your Caloric Intake or Burn
Self-monitoring food intake has been shown to help with loss. However, challenges come when underestimating calorie intake. Many people find it helpful to use calorie-tracking apps to measure calorie intake. When tracking your food, make sure to track everything you eat, including food and beverages. Most apps also take into consideration the calories burned during exercise. Options like Cronometer, MyNetDiary, and MyFitnessPal offer free features to help you log meals, track macronutrients, and better understand your calorie budget. Relying on these calorie-tracking apps during weekdays while being more relaxed on weekends can also provide balance, making it easier to maintain long-term adherence.
Have you ever been stuck on your weight loss journey, no matter what you try? This could mean maintaining a calorie deficit through diet and exercise but still struggling to shed pounds. Weight loss is a journey that looks different for everyone. Hitting a plateau—when progress stalls despite your efforts—is common and frustrating. It’s also a reminder of what sustainable weight loss typically looks like: losing 0.5 to 1.5 pounds weekly, not the three to five pounds some might expect. Understanding how a calorie deficit works and the reasons behind stalled progress can help you move forward.
What Is a Calorie Deficit, and How Does It Lead to Weight Loss?
A calorie deficit occurs when you consume fewer calories than your body expends, causing the body to utilize stored fat for energy, leading to weight loss. However, weight loss is a complex process influenced by more factors than just calorie intake and expenditure.
Common Reasons You’re Not Losing Weight
Underestimating calorie intake: We tend to underestimate the calories we eat, which can cause us to consume more calories than intended.
Metabolic adaptation: As you progress with weight loss, your basic metabolic rate (calories used at rest) is reduced, a phenomenon known as adaptive thermogenesis. This process is the body's response to weight loss, adjusting how much energy is required for normal bodily functions. As a result, fewer calories are burned, making it harder to maintain long-term weight loss.
Unrecognized progress: Lack of perception of success beyond just scale numbers, making you more inclined to give up. Measuring other forms of progress like improved fitness, body composition, or changes in how clothes fit can be useful tools for monitoring weight loss progress.
Stress: Stress triggers the release of cortisol, which can increase appetite and cravings for high-calorie foods.
Hydration status: Inadequate hydration has been linked to a higher body mass index (BMI). Research also suggests that drinking water before meals may support weight loss by increasing satiety and reducing calorie intake.
Eating speed: Some research has found that people that weigh more tend to eat faster and people who weigh less tend to eat slower. Eating fast influences your ability to recognize fullness cues, contributing to overeating. This can lead to higher energy intake and impaired weight management.
Mindless eating: Eating distracted, such as while working or watching TV, can lead to eating more food than needed or desired.
Sleeping habits: Inadequate sleep and poor recovery can increase hunger and reduce energy expenditure. Inadequate sleep disrupts appetite hormones like ghrelin and leptin, increasing hunger and cravings for high-calorie foods. It also lowers energy expenditure by reducing resting metabolic rate and physical activity levels.
Medical conditions: Conditions like hypothyroidism or polycystic ovary syndrome (PCOS) can impede weight loss by affecting hormones that regulate metabolism. In PCOS, elevated insulin and androgen (another sex hormone) levels contribute to insulin resistance and increased fat storage, making it more challenging to lose weight. Hypothyroidism, on the other hand, slows calorie burning and often leads to modest weight gain, primarily due to water and salt retention, with most patients gaining about 5–10 pounds depending on the severity of the condition.
Changes in Activity Levels: Non-exercise activity thermogenesis (NEAT), such as walking or fidgeting, can decrease unintentionally during a calorie deficit.
Weight Loss Plateaus and Adaptations
Losing weight reduces your daily calorie burn because your body needs less energy to maintain a smaller size. It will get to a point in the weight loss journey where your body will not need as many calories as before and therefore will not be in a calorie deficit. Weight loss plateaus are inevitable at some point and to break the plateaus you need to put your body on calorie deficit again.
Body Composition vs. Scale Weight
Scale weight does not reflect your body composition and may not accurately reveal your health status. Multiple factors influence scale weight, including hydration status and time of day. On the other hand, body composition measures body fat percentage and muscle mass. Body fat percentage is a better predictor of health risks than total weight because excess adiposity (body fat), particularly abdominal (visceral) fat, is strongly associated with increased risks of cardiovascular diseases, type 2 diabetes, and certain cancers. Body composition assessments provide a clearer understanding of fat mass versus fat-free mass.
Undiagnosed Medical Conditions
Some medical conditions (e.g., PCOS) often go unnoticed and can significantly impact weight loss efforts, even when following a calorie deficit, good sleep, adequate stress management, regular exercise, and a calorie deficit nutrient-dense diet. If you’ve reached a plateau despite the consistent effort, consult a healthcare provider for further treatment.
Miscalculating Your Caloric Intake or Burn
Self-monitoring food intake has been shown to help with loss. However, challenges come when underestimating calorie intake. Many people find it helpful to use calorie-tracking apps to measure calorie intake. When tracking your food, make sure to track everything you eat, including food and beverages. Most apps also take into consideration the calories burned during exercise. Options like Cronometer, MyNetDiary, and MyFitnessPal offer free features to help you log meals, track macronutrients, and better understand your calorie budget. Relying on these calorie-tracking apps during weekdays while being more relaxed on weekends can also provide balance, making it easier to maintain long-term adherence.
Have you ever been stuck on your weight loss journey, no matter what you try? This could mean maintaining a calorie deficit through diet and exercise but still struggling to shed pounds. Weight loss is a journey that looks different for everyone. Hitting a plateau—when progress stalls despite your efforts—is common and frustrating. It’s also a reminder of what sustainable weight loss typically looks like: losing 0.5 to 1.5 pounds weekly, not the three to five pounds some might expect. Understanding how a calorie deficit works and the reasons behind stalled progress can help you move forward.
What Is a Calorie Deficit, and How Does It Lead to Weight Loss?
A calorie deficit occurs when you consume fewer calories than your body expends, causing the body to utilize stored fat for energy, leading to weight loss. However, weight loss is a complex process influenced by more factors than just calorie intake and expenditure.
Common Reasons You’re Not Losing Weight
Underestimating calorie intake: We tend to underestimate the calories we eat, which can cause us to consume more calories than intended.
Metabolic adaptation: As you progress with weight loss, your basic metabolic rate (calories used at rest) is reduced, a phenomenon known as adaptive thermogenesis. This process is the body's response to weight loss, adjusting how much energy is required for normal bodily functions. As a result, fewer calories are burned, making it harder to maintain long-term weight loss.
Unrecognized progress: Lack of perception of success beyond just scale numbers, making you more inclined to give up. Measuring other forms of progress like improved fitness, body composition, or changes in how clothes fit can be useful tools for monitoring weight loss progress.
Stress: Stress triggers the release of cortisol, which can increase appetite and cravings for high-calorie foods.
Hydration status: Inadequate hydration has been linked to a higher body mass index (BMI). Research also suggests that drinking water before meals may support weight loss by increasing satiety and reducing calorie intake.
Eating speed: Some research has found that people that weigh more tend to eat faster and people who weigh less tend to eat slower. Eating fast influences your ability to recognize fullness cues, contributing to overeating. This can lead to higher energy intake and impaired weight management.
Mindless eating: Eating distracted, such as while working or watching TV, can lead to eating more food than needed or desired.
Sleeping habits: Inadequate sleep and poor recovery can increase hunger and reduce energy expenditure. Inadequate sleep disrupts appetite hormones like ghrelin and leptin, increasing hunger and cravings for high-calorie foods. It also lowers energy expenditure by reducing resting metabolic rate and physical activity levels.
Medical conditions: Conditions like hypothyroidism or polycystic ovary syndrome (PCOS) can impede weight loss by affecting hormones that regulate metabolism. In PCOS, elevated insulin and androgen (another sex hormone) levels contribute to insulin resistance and increased fat storage, making it more challenging to lose weight. Hypothyroidism, on the other hand, slows calorie burning and often leads to modest weight gain, primarily due to water and salt retention, with most patients gaining about 5–10 pounds depending on the severity of the condition.
Changes in Activity Levels: Non-exercise activity thermogenesis (NEAT), such as walking or fidgeting, can decrease unintentionally during a calorie deficit.
Weight Loss Plateaus and Adaptations
Losing weight reduces your daily calorie burn because your body needs less energy to maintain a smaller size. It will get to a point in the weight loss journey where your body will not need as many calories as before and therefore will not be in a calorie deficit. Weight loss plateaus are inevitable at some point and to break the plateaus you need to put your body on calorie deficit again.
Body Composition vs. Scale Weight
Scale weight does not reflect your body composition and may not accurately reveal your health status. Multiple factors influence scale weight, including hydration status and time of day. On the other hand, body composition measures body fat percentage and muscle mass. Body fat percentage is a better predictor of health risks than total weight because excess adiposity (body fat), particularly abdominal (visceral) fat, is strongly associated with increased risks of cardiovascular diseases, type 2 diabetes, and certain cancers. Body composition assessments provide a clearer understanding of fat mass versus fat-free mass.
Undiagnosed Medical Conditions
Some medical conditions (e.g., PCOS) often go unnoticed and can significantly impact weight loss efforts, even when following a calorie deficit, good sleep, adequate stress management, regular exercise, and a calorie deficit nutrient-dense diet. If you’ve reached a plateau despite the consistent effort, consult a healthcare provider for further treatment.
Miscalculating Your Caloric Intake or Burn
Self-monitoring food intake has been shown to help with loss. However, challenges come when underestimating calorie intake. Many people find it helpful to use calorie-tracking apps to measure calorie intake. When tracking your food, make sure to track everything you eat, including food and beverages. Most apps also take into consideration the calories burned during exercise. Options like Cronometer, MyNetDiary, and MyFitnessPal offer free features to help you log meals, track macronutrients, and better understand your calorie budget. Relying on these calorie-tracking apps during weekdays while being more relaxed on weekends can also provide balance, making it easier to maintain long-term adherence.
Have you ever been stuck on your weight loss journey, no matter what you try? This could mean maintaining a calorie deficit through diet and exercise but still struggling to shed pounds. Weight loss is a journey that looks different for everyone. Hitting a plateau—when progress stalls despite your efforts—is common and frustrating. It’s also a reminder of what sustainable weight loss typically looks like: losing 0.5 to 1.5 pounds weekly, not the three to five pounds some might expect. Understanding how a calorie deficit works and the reasons behind stalled progress can help you move forward.
What Is a Calorie Deficit, and How Does It Lead to Weight Loss?
A calorie deficit occurs when you consume fewer calories than your body expends, causing the body to utilize stored fat for energy, leading to weight loss. However, weight loss is a complex process influenced by more factors than just calorie intake and expenditure.
Common Reasons You’re Not Losing Weight
Underestimating calorie intake: We tend to underestimate the calories we eat, which can cause us to consume more calories than intended.
Metabolic adaptation: As you progress with weight loss, your basic metabolic rate (calories used at rest) is reduced, a phenomenon known as adaptive thermogenesis. This process is the body's response to weight loss, adjusting how much energy is required for normal bodily functions. As a result, fewer calories are burned, making it harder to maintain long-term weight loss.
Unrecognized progress: Lack of perception of success beyond just scale numbers, making you more inclined to give up. Measuring other forms of progress like improved fitness, body composition, or changes in how clothes fit can be useful tools for monitoring weight loss progress.
Stress: Stress triggers the release of cortisol, which can increase appetite and cravings for high-calorie foods.
Hydration status: Inadequate hydration has been linked to a higher body mass index (BMI). Research also suggests that drinking water before meals may support weight loss by increasing satiety and reducing calorie intake.
Eating speed: Some research has found that people that weigh more tend to eat faster and people who weigh less tend to eat slower. Eating fast influences your ability to recognize fullness cues, contributing to overeating. This can lead to higher energy intake and impaired weight management.
Mindless eating: Eating distracted, such as while working or watching TV, can lead to eating more food than needed or desired.
Sleeping habits: Inadequate sleep and poor recovery can increase hunger and reduce energy expenditure. Inadequate sleep disrupts appetite hormones like ghrelin and leptin, increasing hunger and cravings for high-calorie foods. It also lowers energy expenditure by reducing resting metabolic rate and physical activity levels.
Medical conditions: Conditions like hypothyroidism or polycystic ovary syndrome (PCOS) can impede weight loss by affecting hormones that regulate metabolism. In PCOS, elevated insulin and androgen (another sex hormone) levels contribute to insulin resistance and increased fat storage, making it more challenging to lose weight. Hypothyroidism, on the other hand, slows calorie burning and often leads to modest weight gain, primarily due to water and salt retention, with most patients gaining about 5–10 pounds depending on the severity of the condition.
Changes in Activity Levels: Non-exercise activity thermogenesis (NEAT), such as walking or fidgeting, can decrease unintentionally during a calorie deficit.
Weight Loss Plateaus and Adaptations
Losing weight reduces your daily calorie burn because your body needs less energy to maintain a smaller size. It will get to a point in the weight loss journey where your body will not need as many calories as before and therefore will not be in a calorie deficit. Weight loss plateaus are inevitable at some point and to break the plateaus you need to put your body on calorie deficit again.
Body Composition vs. Scale Weight
Scale weight does not reflect your body composition and may not accurately reveal your health status. Multiple factors influence scale weight, including hydration status and time of day. On the other hand, body composition measures body fat percentage and muscle mass. Body fat percentage is a better predictor of health risks than total weight because excess adiposity (body fat), particularly abdominal (visceral) fat, is strongly associated with increased risks of cardiovascular diseases, type 2 diabetes, and certain cancers. Body composition assessments provide a clearer understanding of fat mass versus fat-free mass.
Undiagnosed Medical Conditions
Some medical conditions (e.g., PCOS) often go unnoticed and can significantly impact weight loss efforts, even when following a calorie deficit, good sleep, adequate stress management, regular exercise, and a calorie deficit nutrient-dense diet. If you’ve reached a plateau despite the consistent effort, consult a healthcare provider for further treatment.
Miscalculating Your Caloric Intake or Burn
Self-monitoring food intake has been shown to help with loss. However, challenges come when underestimating calorie intake. Many people find it helpful to use calorie-tracking apps to measure calorie intake. When tracking your food, make sure to track everything you eat, including food and beverages. Most apps also take into consideration the calories burned during exercise. Options like Cronometer, MyNetDiary, and MyFitnessPal offer free features to help you log meals, track macronutrients, and better understand your calorie budget. Relying on these calorie-tracking apps during weekdays while being more relaxed on weekends can also provide balance, making it easier to maintain long-term adherence.
Have you ever been stuck on your weight loss journey, no matter what you try? This could mean maintaining a calorie deficit through diet and exercise but still struggling to shed pounds. Weight loss is a journey that looks different for everyone. Hitting a plateau—when progress stalls despite your efforts—is common and frustrating. It’s also a reminder of what sustainable weight loss typically looks like: losing 0.5 to 1.5 pounds weekly, not the three to five pounds some might expect. Understanding how a calorie deficit works and the reasons behind stalled progress can help you move forward.
What Is a Calorie Deficit, and How Does It Lead to Weight Loss?
A calorie deficit occurs when you consume fewer calories than your body expends, causing the body to utilize stored fat for energy, leading to weight loss. However, weight loss is a complex process influenced by more factors than just calorie intake and expenditure.
Common Reasons You’re Not Losing Weight
Underestimating calorie intake: We tend to underestimate the calories we eat, which can cause us to consume more calories than intended.
Metabolic adaptation: As you progress with weight loss, your basic metabolic rate (calories used at rest) is reduced, a phenomenon known as adaptive thermogenesis. This process is the body's response to weight loss, adjusting how much energy is required for normal bodily functions. As a result, fewer calories are burned, making it harder to maintain long-term weight loss.
Unrecognized progress: Lack of perception of success beyond just scale numbers, making you more inclined to give up. Measuring other forms of progress like improved fitness, body composition, or changes in how clothes fit can be useful tools for monitoring weight loss progress.
Stress: Stress triggers the release of cortisol, which can increase appetite and cravings for high-calorie foods.
Hydration status: Inadequate hydration has been linked to a higher body mass index (BMI). Research also suggests that drinking water before meals may support weight loss by increasing satiety and reducing calorie intake.
Eating speed: Some research has found that people that weigh more tend to eat faster and people who weigh less tend to eat slower. Eating fast influences your ability to recognize fullness cues, contributing to overeating. This can lead to higher energy intake and impaired weight management.
Mindless eating: Eating distracted, such as while working or watching TV, can lead to eating more food than needed or desired.
Sleeping habits: Inadequate sleep and poor recovery can increase hunger and reduce energy expenditure. Inadequate sleep disrupts appetite hormones like ghrelin and leptin, increasing hunger and cravings for high-calorie foods. It also lowers energy expenditure by reducing resting metabolic rate and physical activity levels.
Medical conditions: Conditions like hypothyroidism or polycystic ovary syndrome (PCOS) can impede weight loss by affecting hormones that regulate metabolism. In PCOS, elevated insulin and androgen (another sex hormone) levels contribute to insulin resistance and increased fat storage, making it more challenging to lose weight. Hypothyroidism, on the other hand, slows calorie burning and often leads to modest weight gain, primarily due to water and salt retention, with most patients gaining about 5–10 pounds depending on the severity of the condition.
Changes in Activity Levels: Non-exercise activity thermogenesis (NEAT), such as walking or fidgeting, can decrease unintentionally during a calorie deficit.
Weight Loss Plateaus and Adaptations
Losing weight reduces your daily calorie burn because your body needs less energy to maintain a smaller size. It will get to a point in the weight loss journey where your body will not need as many calories as before and therefore will not be in a calorie deficit. Weight loss plateaus are inevitable at some point and to break the plateaus you need to put your body on calorie deficit again.
Body Composition vs. Scale Weight
Scale weight does not reflect your body composition and may not accurately reveal your health status. Multiple factors influence scale weight, including hydration status and time of day. On the other hand, body composition measures body fat percentage and muscle mass. Body fat percentage is a better predictor of health risks than total weight because excess adiposity (body fat), particularly abdominal (visceral) fat, is strongly associated with increased risks of cardiovascular diseases, type 2 diabetes, and certain cancers. Body composition assessments provide a clearer understanding of fat mass versus fat-free mass.
Undiagnosed Medical Conditions
Some medical conditions (e.g., PCOS) often go unnoticed and can significantly impact weight loss efforts, even when following a calorie deficit, good sleep, adequate stress management, regular exercise, and a calorie deficit nutrient-dense diet. If you’ve reached a plateau despite the consistent effort, consult a healthcare provider for further treatment.
Miscalculating Your Caloric Intake or Burn
Self-monitoring food intake has been shown to help with loss. However, challenges come when underestimating calorie intake. Many people find it helpful to use calorie-tracking apps to measure calorie intake. When tracking your food, make sure to track everything you eat, including food and beverages. Most apps also take into consideration the calories burned during exercise. Options like Cronometer, MyNetDiary, and MyFitnessPal offer free features to help you log meals, track macronutrients, and better understand your calorie budget. Relying on these calorie-tracking apps during weekdays while being more relaxed on weekends can also provide balance, making it easier to maintain long-term adherence.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Is It Fat Loss or Water Weight?
When the number on the scale fluctuates, it’s often unclear whether the change reflects fat loss or temporary shifts in water weight. Factors like sodium intake and exercise can cause your body to hold onto extra water. Unlike water weight, fat loss occurs slowly. On average, a calorie deficit of 500 to 1,000 calories per day leads to 0.5 to 2 pounds of fat loss per week. Research suggests that not all weight loss is purely from fat; a proportion may include fat-free mass, particularly during rapid weight loss or when caloric intake is severely restricted.
How to Break Through a Weight Loss Plateau
Weight loss plateaus are a normal part of the weight loss journey and often signal the need for adjustments.
Adjusting Your Daily Calorie Intake
As you lose weight, you may need to reassess your calorie intake because your body requires less energy. Recalculate your daily calorie needs to reflect your current weight and activity level. Consult with a dietitian to adjust calorie intake in a safe way.
Incorporating Strength Training to Build Muscle
Prioritizing strength training will help you build muscle, which can increase your calorie-burning efficiency. This may also help you break through a weight loss plateau by boosting your metabolism and enhancing fat loss. Additionally, building muscle supports overall strength and fitness, making it easier to maintain long-term weight management and a healthier lifestyle.
Some muscle loss is expected with weight loss. However, it is essential to preserve muscle. Incorporating strength training into your weight loss journey is one way to help minimize any muscle loss.
Prioritizing Sustainable Weight Loss Practices
Creating healthy habits is key to sustainable weight loss. Focus on gradual, consistent progress that can be maintained over time. Building healthy lifestyle routines around balanced nutrition, physical activity, and adequate sleep fosters long-term success. Boosting your calorie expenditure in other ways like increasing NEAT (Non-Exercise Activity Thermogenesis) is equally important. Over time, creating healthy habits can include increasing NEAT (e.g., taking the stairs, walking during phone calls, gardening, or cleaning), ensuring 7–8 hours of sleep each night, staying adequately hydrated, and incorporating more low-calorie-dense foods while gradually reducing high-calorie options to create a calorie deficit. Celebrate all wins, especially non-scale victories such as improved energy, better sleep, and increased strength.
When to Seek Professional Help
The weight loss journey is unique for everyone. A registered dietitian can provide support to build lasting habits for successful weight loss and maintenance. They can help you overcome obstacles and develop a sustainable plan tailored to your needs and goals.
How Season Can Help You Reach Your Weight Loss Goals
Season Health offers a unique approach to weight management, focusing on personalized support and sustainable strategies through virtual visits with registered dietitians. Season's dietitians provide guidance and support at every step of your journey.
Is It Fat Loss or Water Weight?
When the number on the scale fluctuates, it’s often unclear whether the change reflects fat loss or temporary shifts in water weight. Factors like sodium intake and exercise can cause your body to hold onto extra water. Unlike water weight, fat loss occurs slowly. On average, a calorie deficit of 500 to 1,000 calories per day leads to 0.5 to 2 pounds of fat loss per week. Research suggests that not all weight loss is purely from fat; a proportion may include fat-free mass, particularly during rapid weight loss or when caloric intake is severely restricted.
How to Break Through a Weight Loss Plateau
Weight loss plateaus are a normal part of the weight loss journey and often signal the need for adjustments.
Adjusting Your Daily Calorie Intake
As you lose weight, you may need to reassess your calorie intake because your body requires less energy. Recalculate your daily calorie needs to reflect your current weight and activity level. Consult with a dietitian to adjust calorie intake in a safe way.
Incorporating Strength Training to Build Muscle
Prioritizing strength training will help you build muscle, which can increase your calorie-burning efficiency. This may also help you break through a weight loss plateau by boosting your metabolism and enhancing fat loss. Additionally, building muscle supports overall strength and fitness, making it easier to maintain long-term weight management and a healthier lifestyle.
Some muscle loss is expected with weight loss. However, it is essential to preserve muscle. Incorporating strength training into your weight loss journey is one way to help minimize any muscle loss.
Prioritizing Sustainable Weight Loss Practices
Creating healthy habits is key to sustainable weight loss. Focus on gradual, consistent progress that can be maintained over time. Building healthy lifestyle routines around balanced nutrition, physical activity, and adequate sleep fosters long-term success. Boosting your calorie expenditure in other ways like increasing NEAT (Non-Exercise Activity Thermogenesis) is equally important. Over time, creating healthy habits can include increasing NEAT (e.g., taking the stairs, walking during phone calls, gardening, or cleaning), ensuring 7–8 hours of sleep each night, staying adequately hydrated, and incorporating more low-calorie-dense foods while gradually reducing high-calorie options to create a calorie deficit. Celebrate all wins, especially non-scale victories such as improved energy, better sleep, and increased strength.
When to Seek Professional Help
The weight loss journey is unique for everyone. A registered dietitian can provide support to build lasting habits for successful weight loss and maintenance. They can help you overcome obstacles and develop a sustainable plan tailored to your needs and goals.
How Season Can Help You Reach Your Weight Loss Goals
Season Health offers a unique approach to weight management, focusing on personalized support and sustainable strategies through virtual visits with registered dietitians. Season's dietitians provide guidance and support at every step of your journey.
Is It Fat Loss or Water Weight?
When the number on the scale fluctuates, it’s often unclear whether the change reflects fat loss or temporary shifts in water weight. Factors like sodium intake and exercise can cause your body to hold onto extra water. Unlike water weight, fat loss occurs slowly. On average, a calorie deficit of 500 to 1,000 calories per day leads to 0.5 to 2 pounds of fat loss per week. Research suggests that not all weight loss is purely from fat; a proportion may include fat-free mass, particularly during rapid weight loss or when caloric intake is severely restricted.
How to Break Through a Weight Loss Plateau
Weight loss plateaus are a normal part of the weight loss journey and often signal the need for adjustments.
Adjusting Your Daily Calorie Intake
As you lose weight, you may need to reassess your calorie intake because your body requires less energy. Recalculate your daily calorie needs to reflect your current weight and activity level. Consult with a dietitian to adjust calorie intake in a safe way.
Incorporating Strength Training to Build Muscle
Prioritizing strength training will help you build muscle, which can increase your calorie-burning efficiency. This may also help you break through a weight loss plateau by boosting your metabolism and enhancing fat loss. Additionally, building muscle supports overall strength and fitness, making it easier to maintain long-term weight management and a healthier lifestyle.
Some muscle loss is expected with weight loss. However, it is essential to preserve muscle. Incorporating strength training into your weight loss journey is one way to help minimize any muscle loss.
Prioritizing Sustainable Weight Loss Practices
Creating healthy habits is key to sustainable weight loss. Focus on gradual, consistent progress that can be maintained over time. Building healthy lifestyle routines around balanced nutrition, physical activity, and adequate sleep fosters long-term success. Boosting your calorie expenditure in other ways like increasing NEAT (Non-Exercise Activity Thermogenesis) is equally important. Over time, creating healthy habits can include increasing NEAT (e.g., taking the stairs, walking during phone calls, gardening, or cleaning), ensuring 7–8 hours of sleep each night, staying adequately hydrated, and incorporating more low-calorie-dense foods while gradually reducing high-calorie options to create a calorie deficit. Celebrate all wins, especially non-scale victories such as improved energy, better sleep, and increased strength.
When to Seek Professional Help
The weight loss journey is unique for everyone. A registered dietitian can provide support to build lasting habits for successful weight loss and maintenance. They can help you overcome obstacles and develop a sustainable plan tailored to your needs and goals.
How Season Can Help You Reach Your Weight Loss Goals
Season Health offers a unique approach to weight management, focusing on personalized support and sustainable strategies through virtual visits with registered dietitians. Season's dietitians provide guidance and support at every step of your journey.
Is It Fat Loss or Water Weight?
When the number on the scale fluctuates, it’s often unclear whether the change reflects fat loss or temporary shifts in water weight. Factors like sodium intake and exercise can cause your body to hold onto extra water. Unlike water weight, fat loss occurs slowly. On average, a calorie deficit of 500 to 1,000 calories per day leads to 0.5 to 2 pounds of fat loss per week. Research suggests that not all weight loss is purely from fat; a proportion may include fat-free mass, particularly during rapid weight loss or when caloric intake is severely restricted.
How to Break Through a Weight Loss Plateau
Weight loss plateaus are a normal part of the weight loss journey and often signal the need for adjustments.
Adjusting Your Daily Calorie Intake
As you lose weight, you may need to reassess your calorie intake because your body requires less energy. Recalculate your daily calorie needs to reflect your current weight and activity level. Consult with a dietitian to adjust calorie intake in a safe way.
Incorporating Strength Training to Build Muscle
Prioritizing strength training will help you build muscle, which can increase your calorie-burning efficiency. This may also help you break through a weight loss plateau by boosting your metabolism and enhancing fat loss. Additionally, building muscle supports overall strength and fitness, making it easier to maintain long-term weight management and a healthier lifestyle.
Some muscle loss is expected with weight loss. However, it is essential to preserve muscle. Incorporating strength training into your weight loss journey is one way to help minimize any muscle loss.
Prioritizing Sustainable Weight Loss Practices
Creating healthy habits is key to sustainable weight loss. Focus on gradual, consistent progress that can be maintained over time. Building healthy lifestyle routines around balanced nutrition, physical activity, and adequate sleep fosters long-term success. Boosting your calorie expenditure in other ways like increasing NEAT (Non-Exercise Activity Thermogenesis) is equally important. Over time, creating healthy habits can include increasing NEAT (e.g., taking the stairs, walking during phone calls, gardening, or cleaning), ensuring 7–8 hours of sleep each night, staying adequately hydrated, and incorporating more low-calorie-dense foods while gradually reducing high-calorie options to create a calorie deficit. Celebrate all wins, especially non-scale victories such as improved energy, better sleep, and increased strength.
When to Seek Professional Help
The weight loss journey is unique for everyone. A registered dietitian can provide support to build lasting habits for successful weight loss and maintenance. They can help you overcome obstacles and develop a sustainable plan tailored to your needs and goals.
How Season Can Help You Reach Your Weight Loss Goals
Season Health offers a unique approach to weight management, focusing on personalized support and sustainable strategies through virtual visits with registered dietitians. Season's dietitians provide guidance and support at every step of your journey.
Is It Fat Loss or Water Weight?
When the number on the scale fluctuates, it’s often unclear whether the change reflects fat loss or temporary shifts in water weight. Factors like sodium intake and exercise can cause your body to hold onto extra water. Unlike water weight, fat loss occurs slowly. On average, a calorie deficit of 500 to 1,000 calories per day leads to 0.5 to 2 pounds of fat loss per week. Research suggests that not all weight loss is purely from fat; a proportion may include fat-free mass, particularly during rapid weight loss or when caloric intake is severely restricted.
How to Break Through a Weight Loss Plateau
Weight loss plateaus are a normal part of the weight loss journey and often signal the need for adjustments.
Adjusting Your Daily Calorie Intake
As you lose weight, you may need to reassess your calorie intake because your body requires less energy. Recalculate your daily calorie needs to reflect your current weight and activity level. Consult with a dietitian to adjust calorie intake in a safe way.
Incorporating Strength Training to Build Muscle
Prioritizing strength training will help you build muscle, which can increase your calorie-burning efficiency. This may also help you break through a weight loss plateau by boosting your metabolism and enhancing fat loss. Additionally, building muscle supports overall strength and fitness, making it easier to maintain long-term weight management and a healthier lifestyle.
Some muscle loss is expected with weight loss. However, it is essential to preserve muscle. Incorporating strength training into your weight loss journey is one way to help minimize any muscle loss.
Prioritizing Sustainable Weight Loss Practices
Creating healthy habits is key to sustainable weight loss. Focus on gradual, consistent progress that can be maintained over time. Building healthy lifestyle routines around balanced nutrition, physical activity, and adequate sleep fosters long-term success. Boosting your calorie expenditure in other ways like increasing NEAT (Non-Exercise Activity Thermogenesis) is equally important. Over time, creating healthy habits can include increasing NEAT (e.g., taking the stairs, walking during phone calls, gardening, or cleaning), ensuring 7–8 hours of sleep each night, staying adequately hydrated, and incorporating more low-calorie-dense foods while gradually reducing high-calorie options to create a calorie deficit. Celebrate all wins, especially non-scale victories such as improved energy, better sleep, and increased strength.
When to Seek Professional Help
The weight loss journey is unique for everyone. A registered dietitian can provide support to build lasting habits for successful weight loss and maintenance. They can help you overcome obstacles and develop a sustainable plan tailored to your needs and goals.
How Season Can Help You Reach Your Weight Loss Goals
Season Health offers a unique approach to weight management, focusing on personalized support and sustainable strategies through virtual visits with registered dietitians. Season's dietitians provide guidance and support at every step of your journey.
