Pursuing a weight loss goal can be both a daunting and exciting challenge. Depending on what your goal is, it could take a considerable amount of time, so knowing how to lose weight consistently every week can be a great way to stay motivated.
Hitting a plateau and seeing the number on the scale stall can be quite frustrating. As a trainer and nutritionist, I have experienced this with many clients, and there are a few different methods you can use to keep the progress coming. Keep reading to learn more!
Is it possible to lose weight every week?
In many instances, it is possible to lose weight every week. However, the rate of loss can vary depending on several factors, including your diet, exercise routine, metabolism, and overall lifestyle.
When you’re first starting your weight loss journey, the scale may show more rapid progress, especially if you’re losing water weight or are beginning at a higher weight. However, as the body adjusts, weight loss typically slows down. This can be discouraging, but it doesn’t mean that you’re necessarily doing anything wrong. It’s important to remember that weight fluctuates naturally due to hormone levels, sleep, stress, and more.
What matters most is that you are consistent in your efforts and patient. Results may not always be linear, and plateaus are common as the body adapts to changes.
Factors that could be leading you to plateau
Caloric intake adjustment
As you lose weight, your body requires fewer calories to maintain its current weight. If you haven’t adjusted your calorie intake accordingly, you may hit a plateau. The body becomes more efficient at burning calories over time, leading to slower progress with the scale.
Loss of muscle mass
If you’re losing weight too quickly or not incorporating enough strength training, you might lose muscle mass alongside body fat. According to the National Library of Medicine, “Skeletal muscle mass decreases during weight loss from dietary restriction, which reduces muscle strength and resting metabolic rate.”
Since muscle burns more calories than fat, a decrease in muscle mass can slow down your metabolism, leading to a plateau.
Overtraining and stress
You may be tempted to exercise a lot when trying to lose weight, but intense or excessive exercise without adequate rest can cause your body to go into stress mode, elevating cortisol levels. High cortisol can make you feel hungrier and promote fat storage, particularly around the abdomen. Overtraining can also lead to fatigue, reducing workout effectiveness and possibly causing your weight loss to stall.
How to pivot when you don’t see results
Drop your calorie limit
If you’re not seeing results, the first thing to consider is whether you’re eating too much. As your body adapts to your new routine, you may need to reassess your calorie intake. Gradually lowering your daily caloric intake by 50 to 100 can help create a more significant deficit.
Be sure not to drastically cut calories, as this can negatively affect your metabolism and make you feel overly hungry. Instead, focus on small, sustainable changes that support your goals without causing unnecessary stress.
Increase your protein intake
Increasing your protein intake can have a significant impact on fat loss. In fact, your protein needs are even higher when you want to burn stored fat than when you want to put on muscle.
Protein is a beneficial macronutrient because it helps preserve muscle mass, boosts metabolism, and keeps you feeling fuller longer. If you’re not consuming enough protein, your body may burn muscle for energy, slowing your progress. Aim for about 0.8 to 1 gram of protein per pound of body weight to optimize fat loss and muscle maintenance.
Add another weekly workout
If you’ve been sticking to the same routine for a while, your body may have adapted. If you have the time, adding another workout per week can help stimulate further fat loss and muscle gain. Consider adding a full-body strength training session or a workout class to push your body to work harder. However, you still want to be sure to listen to your body and avoid overtraining to reduce the risk of injury.
Increase your daily steps
Increasing your daily steps is an easy yet effective way to boost your calorie expenditure. Aim for a daily target of 8,000 to 10,000 steps, incorporating walking into your routine throughout the day. Whether it’s walking first thing in the morning, during breaks, after meals, or taking the stairs, those extra steps add up and can help break through a plateau.
Implement another cardio session
If you’re primarily focused on strength training, adding a cardio session can help increase your calorie burn. Pick the form of cardio you enjoy and are more likely to stick with. Examples include swimming, cycling, running, and walking. Start with one additional session per week and gradually increase the duration or intensity as needed to continue putting yourself in a deficit.
Analyze your sleep and stress levels
Sleep and stress are often overlooked but play a crucial role in weight loss. Poor sleep and chronic stress can lead to hormone imbalances, increased hunger, and fat storage. Aim for seven to nine hours of quality sleep each night — this is essential for both fat loss and building muscle. Also, implement stress-reducing practices like meditation, deep breathing, or yoga into your routine.
Frequently asked questions
What is the 30/30/30 rule for weight loss?
The 30/30/30 rule for weight loss involves focusing on three key things in the morning — 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise. If you want to fulfill this in the simplest way possible, you could have a protein shake with 30 grams of protein and then go for a 30-minute walk.
What is the most consistent way to lose fat?
The most consistent way to lose fat is through a combination of a balanced, calorie-controlled diet and regular physical activity. Prioritize whole foods, adequate protein intake, and strength training to maintain muscle mass. Consistency, patience, and creating a sustainable routine are key to long-term fat loss success.
How can I lose 20 pounds in a month?
Losing 20 pounds in a month is not recommended as it’s an extreme goal that may be unsustainable and unsafe. Instead, aim for one to two pounds per week. A gradual goal will increase your chances of keeping the weight off. Focus on a balanced diet, regular exercise, and creating a calorie deficit.
