Stuck in a Weight Loss Stall? The Ultimate Guide to Getting Back on Track

You’ve been diligently following your weight loss plan and exercising regularly. But suddenly, the numbers on the scale refuse to budge. Welcome to the weight loss stall – a common and frustrating challenge faced by many on their weight loss journey. At Nairobi Bariatric Center, we understand this struggle and are here to guide you through it.

Understanding Weight Loss Stalls

A weight loss stall occurs when your body either adapts to your current diet and exercise routine, causing your metabolism to slow down or when you subconsciously go back to eating more than you should be. This is actually quite common but it can be disheartening if you’re not prepared for it.

Strategies to Break Through Your Stall

1. Re-assess Your Calorie Intake

As you lose weight, your body requires fewer calories. Use a calorie tracker to ensure you’re not unconsciously eating more than you think. Remember, traditional Kenyan meals can be calorie-dense, so be mindful of portion sizes. This is where our psychotherapy programme comes in. We take you through all the nuances of calorie counting and tracking your meals to ensure you efficiently stay within your calorie goal.

2. Mix Up Your Exercise Routine

Your body becomes efficient at repeated exercises, burning fewer calories over time. Try incorporating resistance and strength training into your routine to mix things up. These help you preserve your lean muscle mass, which in turn improves your metabolism.

3. Increase Protein Intake

Protein is the holy grail when it comes to sustainable weight loss. It helps preserve muscle mass during weight loss and boosts metabolism. Assess your overall protein intake and ensure you are reaching your goal. Go for at least 1g of protein per Kg body weight. Aim for lean sources like fish, chicken, eggs and  meat.

4. Stay Hydrated

Sometimes, thirst can be mistaken for hunger. Aim for at least 8 glasses of water a day. Proper hydration is crucial for overall health and can aid in weight loss.

5. Get Adequate Sleep

Lack of sleep can disrupt hormones that control hunger and fullness. Aim for 7-9 hours of quality sleep each night. Create a restful environment by practicing good sleep hygiene.

6. Manage Stress

Stress can lead to emotional eating and hormonal imbalances. Practice stress-reduction techniques like meditation, yoga, or spending time in nature – perhaps a weekend trip to Karura Forest?

7. Track Non-Scale Victories

Remember, the scale doesn’t tell the whole story. Take measurements, notice how your clothes fit, and pay attention to your energy levels and overall health improvements. These can be a good indicator of your overall progress.

8. Be Patient, Persistent and Kind to yourself

Weight loss stalls are temporary. Stay consistent with your healthy habits, and you will eventually see results. Remember, sustainable weight loss is a marathon, not a sprint.

When to Seek Professional Help

If you’ve tried these strategies and still can’t break through the stall, it might be time to consult with weight loss experts. At Nairobi Bariatric Center, our team of experienced professionals can provide personalised advice and support to help you overcome stubborn plateaus.

Don’t let a weight loss stall discourage you. It’s a normal part of the journey and a sign that your body is adapting. With patience, persistence, and the right strategies, you can push past this temporary hurdle and continue progressing towards your weight loss goals.

Remember, at Nairobi Bariatric Center, we’re here to support you every step of the way. Whether you’re considering bariatric surgery or need guidance on your non-surgical weight loss journey, our team is ready to help you achieve lasting results.

Stay motivated, stay focused, and keep pushing forward. Your healthier, lighter self is waiting on the other side of this rut!