Weight plateau: Overcome weight plateau and boost metabolism

There are countless reasons why the number on the scale might not budge and you just can't seem to lose weight. It could be stress, the wrong kind of training, a slow metabolism , or simply ignoring hidden calories in your daily routine. To find out what might be causing your weight plateau, or whether it's a combination of factors, you'll find everything you need to know about the causes of weight plateau here.

Weight loss requires patience and doesn't happen overnight. One kilogram of body fat contains approximately 7000 kcal. To lose one kilogram of fat, you first have to reduce your calorie intake by these calories. While a healthy calorie deficit of 300 to 500 calories per day will make the process take a little longer, it helps you avoid unhealthy eating habits and establish healthy routines in the long term.

Do you sometimes simply not count calories or snack unconsciously, even though you actually want to lose weight? From soft drinks and salad dressings to the milk in your coffee: hidden calorie traps lurk everywhere. And in our hectic daily lives, it's all the more easy to unconsciously consume more calories than we intended. A food diary and pre-planned meals can help you keep track of your calorie intake and avoid such traps. At the beginning of your dietary change, we also recommend tracking the calories in your meals for a while to get a feel for the calorie content of different foods. There are now numerous smartphone apps that make it easy to get an overview of your daily calorie intake. As you develop a better understanding of calories over time, it will become increasingly easier to recognize calorie traps and find healthier alternatives.

Muscle is denser and heavier than fat. When you train and build muscle, you might simply maintain your weight or even gain weight, even though you're actually losing fat. It's important to pay attention to a protein-rich diet to maintain your muscle mass. However, weighing yourself too often can be frustrating. Instead, focus on progress photos and a measuring tape to track your progress. This is more motivating and a better indicator of your progress!

When you reduce your calorie intake, your body adapts and slows down your metabolism to conserve energy. It's therefore important to maintain a moderate calorie deficit of 300 to 500 calories to avoid putting your body into excessive energy-saving mode. Keep in mind that your calorie needs will change once you've lost some weight. Many people calculate their calorie needs only once at the beginning and then never again. This can lead to an inaccurate calorie estimate and prevent you from maintaining the crucial calorie deficit for weight loss. Therefore, recalculate your calorie needs regularly.

A varied and regular training plan is key for you. Otherwise, your body will quickly get used to repeated exercises. Add some variety to your training and constantly challenge your body in new ways.

If you experience a lot of stress in your daily life or at work and don't get enough rest, this can increase your cortisol levels. This, in turn, can hinder fat loss. Sufficient sleep and plenty of rest are therefore essential if your weight has plateaued. Water retention during your menstrual cycle or after an intense workout is also completely normal! To take the pressure off, we recommend not weighing yourself too often. Instead, weigh yourself only once a week (always at the same time) and look at the long-term trend rather than focusing on individual numbers.

Often, your metabolism is the key when your weight plateaus. But don't worry – there are plenty of tips and tricks to get your metabolism going again and boost it.

Frequent snacking can lead to reduced metabolic flexibility, as cells require a regular supply of glucose for energy. Instead, you should train your cells to utilize fat reserves. You can achieve this by maintaining longer intervals between meals. Larger, more filling meals are therefore ideal. You can achieve a high level of satiety primarily through high-quality proteins , fiber, and healthy fats . Also, always keep an eye on your calorie intake if you snack between main meals.

When you eat, it shouldn't be just anything. Ideally, choose protein-rich foods that promote muscle growth. This, in turn, increases your calorie expenditure and helps you continue losing weight if you've previously hit a plateau. Our Balance Shake can support you in this by providing you with high-quality protein in a simple and delicious way.

No matter the medical situation, drinking enough fluids is often crucial. Providing your body with sufficient fluids is not only good for your kidneys, blood pressure, and body temperature, but also for your metabolism. A good guideline for your daily water intake is 35 milliliters per kilogram of body weight.

When you build muscle mass through strength training, this also increases your basal metabolic rate. This is the number of calories your body burns at rest. In this way, strength training helps you achieve a calorie deficit more quickly, and weight loss can continue.

If you're looking for a little variety in your workout and generally want to increase your calorie burn, HIIT is ideal. HIIT stands for High-Intensity Interval Training.

Elevated cortisol levels can disrupt your body's processes, slowing down or even completely halting fat loss. Therefore, it's crucial to ensure you get at least 7 hours of sleep per night, allow yourself sufficient time to recover from exercise, and minimize stress or manage it with stress reduction techniques.

Nutrition is similar to training – your body needs variety. Therefore, vary both your calorie intake and your
Adjust your calorie distribution slightly to re-stimulate your metabolism.

Okay, your weight has plateaued, but you're determined to fight it? Then we'll support you here with some examples and practical applications.

In our recipe gallery you'll find plenty of inspiration for healthy meals. From sweet bowls to savory dishes and snacks: here you'll get a good idea of ​​how foods can work together to combat weight loss plateaus.

If you'd like to exercise five times a week, we have a suitable example for you. How about a full-body workout and some HIIT sessions?

You don't necessarily have to go to the gym or cook elaborate meals if your weight has plateaued. If you'd like to start small, try these simple ideas for everyday life. Trust us – they're all incredibly easy to implement.

It may sound simple, but this decision could change your life. If you always take the stairs instead of the elevator, it will have a positive effect on your stamina and cardiovascular fitness, and also increase your daily calorie burn.

Every time you choose the stairs, you're working against gravity. At the same time, you're strengthening your leg muscles. These extra steps add up to a significant amount of additional exercise over the course of the day, week, and month.

• Climbing stairs burns extra calories
• It strengthens the leg and gluteal muscles.
• You improve your cardiovascular fitness
• Your joint health is also promoted through regular exercise.

It's best to start small. If you work in a tall building, begin by climbing just a few floors and then take the elevator. Gradually increase the number of flights and make it a habit. It's also a good idea to set goals by counting the number of floors or steps you climb each day. Try to increase this number weekly.

If you have a break during your workday, you should ideally move around a bit and get some fresh air – especially if you work at a desk. If, on the other hand, you have a physically demanding job, then exercise is probably the least of your worries, and you should allow your body to rest.

Everyone else can use these short breaks effectively. Get outside and get some fresh air. This has numerous advantages:

• You are moving
• You are in the fresh air
• You clear your head
• You reduce stress
• You foster your creativity
• You increase your daily step count.
• You will improve your future productivity
• You improve your overall well-being
• You improve your blood circulation
• You reduce any muscle tension.

And all this just because you're not taking your break at your desk or in the cafeteria. It's twice as much fun if you find a walking partner. Also, look for a nice route that fits your break time and is ideally pleasantly quiet. If this form of exercise for weight loss doesn't fit into your daily routine, you can easily do some tasks while you're out walking. Good.
Suitable options include walks while on the phone or walking if you still have errands to run.

Following on from the walk, let's move on to our third practical tip for weight loss. If your weight has plateaued, you should try to generally integrate more movement into your daily routine. Here are the quickest tips for you:

• Park further away: Are you traveling by car? Then deliberately park a little further away from your destination to accumulate extra steps.
• Take your bike: For short distances, a bicycle is better than a car. This is not only good for your fitness, but also for the environment.
• Stand up and stretch: It's best to set a timer so you regularly (once an hour would be ideal) stand up and stretch. You can also incorporate some stretching exercises to stimulate your blood circulation if you've been sitting for a long time.
• Housework as a workout: Housework is unfortunately necessary, but you can make it much more enjoyable. Put on your favorite playlist and simply do the window cleaning, vacuuming, or gardening a little faster than usual, to the beat. This way, you'll automatically burn more calories even with everyday tasks.

Is the needle on your scale stubbornly refusing to budge week after week? Don't worry – there are ways to combat weight loss plateaus. Boost your metabolism and get enough sleep. Eat regular, protein-rich, and varied meals, drink plenty of water, and vary your workouts. We believe in you and that you can reach your goals with these tips. Stick with it and don't get discouraged if your weight plateaus for a while. Don't expect too much from your body. It takes time to lose weight healthily without crash diets. Spend a few weeks and months building new habits, incorporating protein into your diet, working with a calorie deficit, and exercising regularly. You'll see, success will come sooner or later – and in a healthy way! Need a new boost for your weight loss? Our Metabolism Program offers the extra support you need to get your metabolism going! 🚀