How to overcome weight loss plateau when obese?

Question

Hello doctor,

As a 35-year-old woman battling obesity, I am feeling incredibly frustrated and discouraged. I have been diligently following a strict diet and exercise plan for the past six months, but I have hit a discouraging weight loss plateau. Initially, I lost about 20 pounds, but for the last two months, the scale has not gone down despite my best efforts. I am meticulously tracking my calorie intake, staying under 1500 calories per day, and I have eliminated all processed foods and sugary drinks.

I am also exercising five days a week, alternating between forty-five-minute cardio sessions and strength training. Despite this, I am still at a BMI of 33, and I am worried about related health risks. I have noticed my motivation waning due to the lack of progress. Are there any other strategies you would recommend to jumpstart my weight loss again? Should I consider medical interventions, or is this plateau normal? I am committed to improving my health but feeling lost on how to proceed.

Please help.

Thank you.

Answer 1

Ans

Hello,

Welcome to icliniq.com.

I read your query and can understand your concern.

Plateau is seen in many people who follow the strict rule. But it is important to continue the effort put forth.Try to follow the diet and physical activity rule of 80: 20, where 80 percent of the food that you take in and rest is followed by good regular physical activity. Have a plan according to your body's response and modify it as you get results.

Progression is very important, and when you see results that do not match the plan, then it is necessary to modify the activities.

Increase the repetitions of the physical activity or increase the intensity.
Initially, keep a constant repetition and then continue for two weeks.
Then, increase the repetition and maintain the intensity.
Once you achieve the regimen suited to your body, try increasing the weight or intensity.
Maintain the duration for at least 35 to 40 minutes initially and then gradually increase to 45 to 60 minutes if able to bear it.
Maintain proper hydration levels according to the intensity of the workout.
Follow pre and post-workout meals for better results.
Staying positive with proper socializing, watching motivated videos, getting constant feedback from the trainer, and self-realization is very important to keep you on your toes.

I hope this helps.

Thank you, and take care.

Regards.