How to Break a Weight Loss Plateau

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You’ve lost a lot of weight, but your weight loss has hit a plateau. What can you do to restart your weight loss?

Here’s an interview with the physician and low-carb expert Dr. Eric Westman.

Table of contents

   0:27  Things to consider if your weight loss hits a plateau
  1:15  The definition of a plateau
  2:02  The importance of calories
  4:08  Don’t eat when you’re not hungry
  5:23  Protein amount
  8:47  Physical activity
10:21  Drugs and weight
12:03  Other causes of plateaus


Transcript

 

Dr. Westman’s entire 5-part guide to LCHF

All five parts can be watched on the member site (free trial available).

Interview – Eric Westman Part 1
Dr Westman’s Guide to LCHF 2/5: How to Become a Fat-Burning Machine
Interview – Eric Westman Part 3
Interview – Eric Westman Part 4
Interview – Eric Westman Part 5
 

More With Dr. Westman

 How to Do an LCHF Diet – Dr. Eric Westman
LCHF Treatment of Obesity and Metabolic Syndrome – Eric Westman
Heal Clinics presentation by Dr. Eric Westman
LCHF and Diabetes – Dr. Eric Westman

 
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6 comments

  1. 1 comment removed
  2. Tony
    Hi,
    I suffered an extensive plateau a few weeks ago. I was 114kg (I'm naturally a big guy and very solid) and began LCHF and lost 5kg in the first two weeks. (Woohoo!) Then, in the following 5 weeks I only managed a loss of 1kg (Aghhhh!). I asked Dr Fong on his page what to do and he made a number of recommendations but what I've found most effective is this...

    (Okay this is easier for me because I'm retired) I exercise 5 days per week and on those days eat 'brunch' at around 11am. (16:8 fast) The other 2 days I eat brekky as usual, around 7am. With some of the suggestions of Dr Fong in mind I changed my eating pattern...

    BREAKFAST example... For breakfast 2 rashers of bacon, 2 fried eggs, fried mushrooms and tomato all done in copious quantities of butter. All this topped off with fresh baby rocket and salt to taste. 2 mugs of espresso topped up with 'double' cream and a tad of Xylitol for sweetener.

    NO LUNCH, just water during the day and due to the protein load at breakfast I'm never hungry.

    DINNER, A large serve of vegetable (above ground of course) with olive oil and an egg and mayonnaise dressing. A cup of tea and a handful of macadamias as an after dinner treat. Occasional whisky or wine.

    This makes sense to me because I'm eating the bulk of the protein and fat for breakfast which reduces hunger and I easily manage to get through the day. To ensure I don't overdo protein each day as mentioned earlier, just vegetables for dinner.

    Works for me because in the past 2 weeks I've lost another 3kg. (Woohoo)

    I hope this may be of help to some.

  3. Marilyn
    Wow, this is really helpful coz am always over with my protein intake and under with fat intake. Thanks for the advice and guide
  4. Dirk
    During recovery of the latest surgery I decided to start cycling again on my home-trainer to counter the weight loss plateau I have experienced in the last 4 months. My shoulder can keep up with the training and does not really hurt any more. I started on Monday 27/6 with cardio vascular exercises and it feels great. But the most amazing or intriguing part is that I don't have that "stiffness" after cycling which I previously always experienced. I practice 40 minutes each day and my performances go up every time but still no signs of "stiffness" of the leg muscles show up.
    Could this be a result of the ketosis or "fat burning" status I am in now ?
  5. PhiAlpha
    It would be helpful if Dr. Westman or Dr. Eenfeldt could provide some more specific examples of the medications that could cause a plateau. At least the classes of medications.

    I specifically wonder if metformin, which many of us are on, can cause a plateau.

    And beyond beta-blockers, which classes of meds for high blood pressure?

    thank you

  6. Chrissie
    I have been following LCHF Keto diet with IF 2MAD since I started this way of eating I was 214 lbs and a T2 diabetic and 60 years of age I am delighted to say that I am now down to 150 lbs (5' 4" ) with a 64 lb weight loss and have completely reversed my diabetes.
    The issue i have is that I still have a total of 10 lbs or so to get my weight in the healthy range my waist is 33" and needs to be at least 32" but unfortunately I have totally plateaued for the last 2 months with the weight just not shifting. I ensure I walk every single day and try to get in between 10k - 12k steps, ( my resting heart rate is 56) I include extended fasting 48 hr at least once a week and in addition do 28 hr fasts and either mostly one meal a day or occasionally after a EF of 48hrs then 2 MAD. I have listened to the video and know that none of the reasons mentioned is why I have plateaued, I genuinely believe that through trying too hard to shift these last 10lbs my BMR has completely slowed down, I understand it will be less than when i started but my calories a day sometimes dont even come to 1000, Please can someone offer me advice on how to change how can i ramp up by metabolism I am so worried about gaining the weight again i do not want to go back to eating 2/3 meals every day
    Reply: #7
  7. Kristin Parker Team Diet Doctor

    I have been following LCHF Keto diet with IF 2MAD since I started this way of eating I was 214 lbs and a T2 diabetic and 60 years of age I am delighted to say that I am now down to 150 lbs (5' 4" ) with a 64 lb weight loss and have completely reversed my diabetes.
    The issue i have is that I still have a total of 10 lbs or so to get my weight in the healthy range my waist is 33" and needs to be at least 32" but unfortunately I have totally plateaued for the last 2 months with the weight just not shifting. I ensure I walk every single day and try to get in between 10k - 12k steps, ( my resting heart rate is 56) I include extended fasting 48 hr at least once a week and in addition do 28 hr fasts and either mostly one meal a day or occasionally after a EF of 48hrs then 2 MAD. I have listened to the video and know that none of the reasons mentioned is why I have plateaued, I genuinely believe that through trying too hard to shift these last 10lbs my BMR has completely slowed down, I understand it will be less than when i started but my calories a day sometimes dont even come to 1000, Please can someone offer me advice on how to change how can i ramp up by metabolism I am so worried about gaining the weight again i do not want to go back to eating 2/3 meals every day

    You may wish to try eating more frequently instead of forcing the fasts. Too much fasting can backfire for some people.

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