Plateaus can be very frustrating and are one of the reasons people abandon their diets. Often our bodies “get used to” a diet regimen and adapt to it, and weight loss ceases. It could be an issue with energy balance. We recommend an app, like MyFitnessPal, to track energy intake, and keeping carbohydrate intake to a minimum, around 100 grams daily for weight loss and 150 grams daily for maintenance.
If you are taking these measures and do not experience any loss of weight it is also helpful to take a step back and consider other factors. For example, are you eating late at night? Studies show that it is harder to burn off meals when they are consumed closer to bedtime than in the morning or midday. Alcohol intake is another potential diet saboteur, as it is a source of empty calories and can cause bloating.
It may also be important to consider an underactive thyroid, hormone imbalance, blood sugar dysregulation, or other medical conditions that can impede weight loss. We would encourage you to explore this with your healthcare provider to identify any of the underlying causes that may be preventing you from reaching your goals.