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“When you lose weight, the brain and body compensate by making you hungry, which causes you to eat or store more,” says Dr. “It is important to note that regardless of your fitness level, moderate-intensity workouts are an important part of any program, especially to continue fat loss,” she adds. This could include brisk walking, light biking, swimming, or slow and controlled strength training.

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The best route? Stick to the Department of Health and Human Services’ recommendation of least two and a half hours (or 150 minutes) per week of moderate-intensity aerobic physical activity, plus strength training at least two days per week. One study published in the journal Current Biology found that more exercise does not equal more calories burned instead, those who exercised moderately used the same amount of energy as those who slaved away at the gym. 'While they may get some short-term benefit with regards to weight loss, this may be difficult to maintain which will lead to weight regain.” “Often, people try to ramp up their physical activity to levels that are not easy to maintain,' says Dr.

If you’re experiencing exhaustion while trying to lose weight, that could be a sign that your workouts are actually too intense. Here is how you can push through-and start losing again. It may also be a sign that what you’ve been doing so far needs to be slightly adjusted. But weight-loss plateau is often a sign you need to change your focus and dig deeper. “It can depend on your unique lifestyle, metabolism, and how you identify these root causes and take appropriate action,” she adds. It’s difficult to say how long this phase will last, per Stegman. So, how do you know when you are going through it? “The obvious sign of a weight-loss plateau is lack of weight loss, but as you start to increase body awareness and wisdom, you often find that it goes hand in hand with an imbalance in mood, low energy, lack of sleep, lack of recovery from workouts, or overt gut symptoms,” explains Stegman. She is also the author of The Southern Comfort Food Diabetes Cookbook: Over 100 Recipes for a Healthy Life. She serves as adjunct faculty at New York University, and is the national nutrition expert on Good Morning America. Meet our expert: Maya Feller, RD, CDN, is a registered dietitian who specializes in chronic disease prevention. Other common culprits behind a weight-loss plateau may be gut imbalances, hormonal imbalances, immune dysregulation, inflammation, nutritional deficiencies, or under-recovery, says Chicago-based dietitian Chelsea Stegman, RD, LD, CPT.

Also, when you start losing weight (muscle or fat), your metabolic rate slows down, which means your body starts burning calories at a slower rate. “Your body will then make you feel hungry because it thinks something is wrong and wants you to gain that weight back,” says Peter LePort, MD, a bariatric surgeon and the medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California. TBH, your body does not really want you to lose weight-when you cut back on calories, it thinks you are starving.

Hitting a weight-loss plateau can be seriously demoralizing. One day you are trying a new workout and replaying motivational quotes in your head on repeat, the next day you find yourself feeling as if all of your efforts are all for naught when you step onto the scale and see the same number again. Weight loss is a journey that can sometimes be frustrating.