Weight loss plateau after 5 pounds

But it is possible to lose fat after a plateau.

Portion out your food

Here, are TK ways you can get back on track. Your metabolism slows when you lose weight because your body doesn't require the same level of energy to maintain your size, according to Roy Gildersleeve, RDN, LD at the Ohio State University. Then, you have to account for the loss of muscle mass which naturally occurs when you shed pounds.

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The more muscle you have, the more calories you burn, so "the goal is to preserve that muscle," says Gildersleeve. To do this, you'll want to keep protein intake between.

A lot of guys devalue the importance of portion sizes , says Gentilcore. First, familiarize yourself with what you should actually be eating. For instance, a serving of beef is 3 ounces about the size of a deck of cards and a serving of ice cream is half a cup about the size of half a tennis ball. Then, measure it out, Gentilcore says. After you get used to what that amount looks like, you can go back to eyeballing your portions. Here are 12 easy ways to estimate servings sizes if you need a place to start.

Well, that kind of mindset can stunt your weight loss, says John Raglin, Ph. That means you might be exercising more, but moving less throughout your day. Make an effort to be active whenever you can—take your dog for a walk, kick around a soccer ball with your kids, or give yourself a daily step count target.

The pounds will keep coming off, he says. Sticking to a high-intensity routine boosts your appetite, says Raglin. You might end up feeling ravenous post-workout , causing you to overeat and gain all of those calories back instantly. In that case, consider having a pre-workout snack to manage your hunger, says Raglin. Instead, shoot for an apple, which is full of simple carbs to give you energy, or a handful of almonds, which contain good fats and some protein to hold your hunger over. Or you can try one of these protein bars.

If you work out before work or after leaving the office, you will need to eat afterwards. If you finish your workout just in time for dinner, check out one of these simple post-workout meals. In fact, skipping just one workout can increase your odds of missing another one by 61 percent, according to British research.

And consistency matters in your routine, too. For a fat loss program to work, you have to stick to a routine long enough so you can really master it. The sooner you become proficient at an exercise, the better you get at it. That means you can add more weight to it, helping you gain and retain muscle—which helps you burn more calories throughout the day and fend off fat.

But if boring really bothers you, add new stuff to the last 10 minutes of your usual routine as a finisher, suggests Gentilcore. Then, usually after about 4 to 6 weeks, you can think about switching your exercises up, says Gentilcore. Not taking your recovery period seriously can cause you to plateau, says Gentilcore. Or you can do full body workouts every other day and allow a day of recovery in between. So if Monday is your chest day, work your legs Tuesday to give your upper body time to recover.

Gildersleeve recommends patients analyze more than just their diets when the scale refsues to budge.

Worrying and logging less than six hours of sleep per night can impact your waistline, he says. That's because stress and sleep changes hormone function and increases cortisol levels, which is tied to excess weight and belly fat. So as you lose weight, your metabolism declines, causing you to burn fewer calories than you did at your heavier weight. Your slower metabolism will slow your weight loss, even if you eat the same number of calories that helped you lose weight.

When the calories you burn equal the calories you eat, you reach a plateau. To lose more weight, you need to either increase your physical activity or decrease the calories you eat. Using the same approach that worked initially may maintain your weight loss, but it won't lead to more weight loss.

When you reach a plateau, you may have lost all of the weight you will on your current diet and exercise plan. Ask yourself if you're satisfied with your current weight or if you want to lose more, in which case you'll need to adjust your weight-loss program. If your efforts to get past a weight-loss plateau aren't working, talk with your doctor or a dietitian about other tactics to try.

If you can't further decrease the calories you eat or increase your physical activity, you may want to revisit your weight-loss goal. Appreciate the weight you've lost. Maybe the number you're striving for is unrealistic for you. Because you've already improved your diet and increased your exercise, you've already improved your health. If you're overweight or obese, even modest weight loss improves chronic health conditions related to being overweight. Whatever you do, don't give up and revert to your old eating and exercise habits. That may cause you to regain the weight you've lost.

Celebrate your success and continue your efforts to maintain your weight loss. Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below.

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Products and services. Free E-newsletter Subscribe to Housecall Our general interest e-newsletter keeps you up to date on a wide variety of health topics. Sign up now. Getting past a weight-loss plateau Just because your weight loss has stalled, don't revert to bad habits. By Mayo Clinic Staff. Changes in energy expenditure with weight gain and weight loss in humans. Current Obesity Report.

Bray GA, et al. Obesity in adults: Dietary therapy. Accessed Jan. Thomas DM, et al. Effect of dietary adherence on the body weight plateau: A mathematical model incorporating intermittent compliance with energy intake prescription. American Journal of Clinical Nutrition. Obesity in adults: Overview of management.