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Hitting the Scale Wall: Overcome the Weight Loss Plateau

Published by Dr Girouard M.D.

Updated April 10, 2024

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Weight loss, unfortunately, is not a straightforward line to success. It is a path filled with varying terrain and sometimes after initial success, you might come to a plateau.

But there is no need to fret! We have come equipped with some effective proven strategies to help you regain momentum and have you back to achieving your goals.


Confronting Weight Loss Plateaus:

 One of the most common hurdles in any weight loss journey is hitting a plateau – a stage where weight remains stagnant despite diligent efforts. This typically happens when the body’s metabolism adapts to the changes from weight loss. There are, however, several things you can do to get through to the other side and we will be covering five of them here.

      1. Mixing up your exercise routines
      2. Staying hydrated
      3. Getting enough sleep
      4. Overcoming the Mental Game
      5.  Discuss your plateau with your provider 
Change the Game

Your body is incredibly good at adapting, which is usually great for keeping you safe. However, when you are working on losing weight, this adaptability can be less than helpful. 

When you perform the same exercises repeatedly, your body becomes efficient at them which can lead to plateauing. That is why mixing up your routines can be so beneficial.

Different types of exercises stimulate your body in different ways and can enhance your overall metabolic rate. It doesn’t have to be drastic, but even a small change can make a big difference to keep your body engaged and metabolically active. So, whether that is walking one day and you’re at the pool the next, it is all helpful.

Stay Hydrated

Drinking water is a simple yet powerful tool in your weight loss arsenal. When your body is adequately hydrated, it can function better, which boosts your metabolism.

Handy Tip: If you feel hungry, it might actually be thirst in disguise. Have a drink of water first and often you will find your craving will have subsided.

The Importance of Rest

Adequate sleep plays an important role in regulating hunger and balancing hormones. When we don’t get enough sleep, our body elevates its levels of ghrelin (a hormone that stimulates appetite) and reduces leptin (a hormone that signals fullness).  This hormonal imbalance, as you can imagine, can significantly influence what you eat and crave throughout the day. 

Furthermore, getting the appropriate levels of sleep will give you the energy and mental clarity to make healthier choices, and feel better about overcoming this weight plateau. 

Embracing Self-Reflection for Sustainable Weight Loss:

Weight loss is a journey that demands continuous self-reflection and adaptation. Reevaluating dietary and lifestyle choices can illuminate factors impeding progress. At Dr. Girouard’s clinics, patients are encouraged to actively engage in this self-reflective process, ensuring long-term success in their weight loss endeavors. Here are a couple of tips to enhance this process:

  1. Keep a Journal: Document your daily food intake, physical activity, and emotions as this can provide valuable insights into your habits and patterns. This practice can help identify triggers that lead to overeating or choosing less healthy food options.
  2. Set Realistic Goals: Break down your ultimate weight loss goal into smaller, achievable milestones. Celebrating these smaller victories can help you to stay motivated. Remember, sustainable weight loss is a process, and setting realistic goals can prevent feelings of frustration and defeat.

By incorporating these tips into your weight loss journey, you can develop a deeper understanding of your personal challenges and triumphs, paving the way for lasting change and a healthier lifestyle.

Discuss your plateau with your provider – we can help!
Weight loss is never on a straight line, there are often ups and downs and pauses.  That is life and that is how our bodies work.  Little things can sneak in that you may not realize – an increase in stress, a change in sleep, or adding something new to your diet. 
It is not uncommon for a patient to add something new to their diet that they didn’t read the label on and after journaling, realize that they stopped losing weight when they did.  The most common ones we hear about are a new “healthy protein” bar for a snack or coconut water. 
However, at times despite doing ALL the RIGHT things including 1-4, the scale still isn’t changing.  Dr. Girouard’s team is here to help guide you on WHAT TO DO next.  Don’t get frustrated, book an appointment so we can help you overcome that stubborn plateau!  Everyone has a “set point” where their body gets to a certain weight and then pauses.  After 40+ years of experience and research, Dr. Girouard has many tools to help your body do what it doesn’t want to – change its setpoint. 
Commitment to Overcoming Obstacles:

Overcoming weight loss challenges is a blend of strategic planning, flexibility, and understanding. Dr. Girouard’s clinics are dedicated to guiding patients through these challenges with personalized support. From breaking plateaus to managing life’s events and ensuring balanced nutrition, the team is committed to helping you navigate these hurdles smoothly. 

Are you ready to embark on your weight loss journey? 

Dr. Girouard’s Weight Loss & Wellness Clinics are here to support you every step of the way. Since 1981, Dr Girouard and his team have helped over 230,000 patients through his medically supervised, scientifically supported, and personalised programmes. 

With over a million combinations of medicines and supplements, Dr Girouard takes into account your lifestyle and preferences to ensure you see the results you deserve.

Book an appointment at a clinic near you and see why so many people refer their friends and family to Dr Girouard for weight loss.

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At Dr. Girouard’s Weight Loss and Wellness Clinics, we understand that everyone's path to weight loss is unique. That's why we offer personalised solutions, including access to the latest medication and supplement combinations, ensuring you have the best options customized to your needs and lifestyle.

Remember, weight management without in person, professional oversight can lead to potential side effects. Choosing the right healthcare provider is crucial. You deserve someone with years of experience, who understands these treatments inside and out.

As a medical doctor with over 40 years experience in weight loss, Dr Girouard M.D. has developed precise treatment guidelines tailored to help you achieve your specific goals.

Our approach includes dietary advice tailored to your lifestyle and preferences, physical evaluations, and personalized medication or supplement recommendations, ensuring your safety and effectiveness.

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