Desert or mountain plateaus can be sought-after things to behold. But, a plateau in your weight loss efforts is less than desirable.

Weight plateaus occur when the difference between the amount of energy we take in (calories we consume) and the amount of energy we expend (usually through exercise) balance each other out. Such plateaus can be brought on by a number of different causes. Are you skipping meals? Are you getting enough protein and fluids? Are you “grazing” throughout the day or eating regular, solid meals? Are you exercising regularly? If so, have your muscles gotten “used to” your particular exercise regime?

Eating three regular meals plus a protein supplement as a snack once or twice a day is ideal. Moderately-intense physical activity (such as brisk walking, bicycling, water aerobics, and dancing) for 30 minutes or more each day, at least 5 days per week, is recommended. If you’ve been walking for ½ hour, 5 days a week, it may be time to switch things up by adding in a 20-30 minute bike ride, for example, 3 times a week to work different muscle groups. Or you might try increasing the speed, intensity, and duration of your walking routine.

Food logs are a great way of keeping you accountable while monitoring your progress! If you’re not already using one, I recommend you start. Whether on paper or using an online food diary, food logs can help you keep track of when you’re eating, the types of calories you’re consuming, as well as the quantity and quality of the foods/beverages you take in.

Last, but not least, don’t forget to continue to meet with your bariatric healthcare team as we can monitor your progress and make specific recommendations to help YOU achieve YOUR weight loss goals!