How to break through a weight loss plateau

By: Scottsdale Weight Loss Center

Published: November 11, 2022

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Over the last several years practicing obesity medicine, I have seen many patients hit weight loss plateaus and get frustrated. I personally have experienced the same in my own weight loss journey. Here are a few tips to get past the plateau.

Add strength training to your exercise routine. Strength training promotes muscle growth and will help burn more calories. In a 12 week study of women with obesity who followed a low calorie diet and lifted weights for 20 minutes daily, lost an average of 13 pounds and 2 inches from their waist.
Eat your lean protein. Protein helps keep you full and satisfied for a longer period than carbohydrates. Protein also helps protect against muscle loss and decreased metabolic rate.
Avoid Alcohol. Even though there are seltzers, vodka, or light beers containing less calories and carbohydrates, they should be avoided. Alcohol interferes with weight loss by providing more calories, increases belly fat storage and also leads to increased appetite.
Drink your water. Your body may think you are hungry, but, you really are thirsty. If you are experiencing hunger, try drinking water instead. Keep a water bottle with you so you can be ready to drink your water. Drink enough fluids to keep your urine clear or very light yellow.
Eat your vegetables with every meal. This way you are replacing high calorie foods with low calorie foods. Vegetables are also higher in fiber which will keep you feeling fuller, longer.
Manage your stress. When you are stressed, the body releases a hormone known as Cortisol. The increased cortisol production that’s associated with stress can interfere with weight loss. In one eight-week study of 34 overweight and women with obesity, a stress-management program that included muscle relaxation and deep breathing led to an average weight loss of 9.7 pounds.
Get enough sleep. Sleep deprived can lead to increased cravings, increased hunger and therefore weight gain.

Weight loss plateaus can be frustrating and discouraging. However, they are a normal part of weight loss. If you need any additional information, please visit https://www.scottsdaleweightloss.com

Resources:
Christaki, E., Kokkinos, A., Costarelli, V., Alexopoulos, EE.C., Chrousos, G.P., Darviri, C. (2013). Stress management can facilitateweight loss in Greek overweight and obese women: a pilot study. J Hum Nutr Diet . 2013 Jul;26 https://pubmed.ncbi.nlm.nih.gov/23627835/

Flegal, K. M., Kruszon-Moran, D., Carroll, M. D., Fryar, C. D., & Ogden, C. L. (2016). Trends in Obesity Among Adults in the United States, 2005 to 2014. JAMA, 315(21), 2284–2291. https://doi.org/10.1001/jama.2016.6458

Matsuo, T., Suzuki, M. (1999). Effects of dumb-bell exercise with and without energy restriction on resting metabolic rate, diet-induced thermogenesis and body composition in mildly obese women. Asia Pac J Clin Nutr. . 1999 Jun;8(2):136-41. https://pubmed.ncbi.nlm.nih.gov/24393798/

nick weight loss before and after scottsdale weight loss center

Nick's Story

"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More

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Lost 44.5 lbs

"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.

I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More

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Lost 60 lbs

"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More

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Lost 66 lbs

"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.

You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.

Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More

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Lost 101 lbs

"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More

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   Andi K 
 2 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. I landed at Scottsdale Weight Loss 13 years ago and lost 50 pounds….regained 10 and then lost them again, plus another 20.  It is a great program, and all the professionals are amazing and caring.
     
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 8 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. SWL has been a God send to me! Dr. Guzman & staff especially Lilia & Bianca! They’re so supportive & professional I have lost approx 50 pounds over the year at my own pace.
     
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   Trustindex verifies that the original source of the review is Google. Great place 30 lbs.and counting thank you And now it is over 40 lbs. and counting thank you great job
     
   John J 
 26 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. I cannot say enough wonderful things about Dr Robert Ziltzer! He helped me reach my ideal weight and more importantly maintain it for over 2 years. He has also helped me keep my blood pressure exactly where my internist wanted it. Dr Ziltzer is not only exceptional in weight management but also a truly gifted internet’s. His knowledge, kindness, and dedication are remarkable. I am deeply grateful for his care and recommend him whole heartedly!
     
   Merle S 
 33 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. The staff at the Phoenix office are great! My experience with Dr deGuzman has been wonderful. Miriam has always been very helpful and makes the office visits pleasant and personal. The medical assistants have always been professional and great to help meet my goals.
     
   Paula S 
 36 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. I really felt comfortable with Kristen at my initial appointment.  Everyone at the center was caring and friendly, from Bianca, at the front desk, to Lily, who is the MA.  Kristen listened to my frustrations and prior disappointments about what has not worked, and is confident that she can help me achieve my goals of weight loss.  I am looking forward and excited to see the success I will attain.
     
   Joyce K 
 43 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. My weight loss is going well because of Scottsdale Weight Loss Center.  I couldn’t do it without them
     
   Robert D 
 45 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. Amazing staff and great program!  Feeling great!
     
   Brian H 
 47 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. I'd lost 20 pounds on my own and struggled to keep it off.  I decided GLP-1 meds were the next step in losing more and keeping it off.  I wanted a medical doctor supervised program and chose SWLC. I am so very glad I did!  The team in Glendale is so supportive and kind; and when I feel discouraged, they pick me up with positive energy and input.  They really do a great job with encouragement all the time. 6 weeks in I've lost 17 pounds, and am approaching weight loss with a very new perspective.  Also knowing that when I reach my target goal, they'll be there through maintenance and beyond is encouraging as well.  Good to not feel alone on this journey.
     
   Stephanie P 
 61 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. They have encouraged and been there through every tough situation. Definitely the team to lean on.
     
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 66 days ago
 
 
 
 
   Trustindex verifies that the original source of the review is Google. Everyone is pretty amazing but Kim the NP is absolutely one of the best practitioners I’ve ever met !
     
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 67 days ago
 
 
 
 
 
 
  
 
 
 
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