It’s a pretty common experience: you’re losing weight, feeling great, and then… the scale stops budging. You’ve hit a plateau. It can be frustrating, but it’s totally normal. I want to share some of the things I’ve learned about how to push through those plateaus and get back on track.

What is a Weight Loss Plateau?

A weight loss plateau is when your weight stays the same for a period of time, usually a few weeks or more, despite the fact that you’re still following your diet and exercise plan.

Why Plateaus Happen?

Plateaus happen for a few reasons:

• Your body adapts: As you lose weight, your metabolism may slow down slightly. This means you burn fewer calories at rest.
• You become more efficient: Your body gets used to your exercise routine, so you burn fewer calories doing the same activities.
• You may be less strict: Over time, you might start to relax your diet or exercise habits without realizing it.

Strategies to Break Through a Plateau

Don’t worry! There are several things you can do to get the scale moving again:

• Re-evaluate your calorie intake: You might need to adjust your calorie intake based on your new weight. Use an online calculator to recalculate your daily needs.
• Change your workout routine:
  • Increase intensity: Try high-intensity interval training (HIIT) or other more challenging workouts.
  • Change the type of exercise: If you always do cardio, add strength training. If you always lift weights, try a new class.
  • Increase duration or frequency: Add an extra workout session or extend your current workouts.
• Reassess your diet:
  • Track your food intake: Make sure you’re accurately tracking your calories and macronutrients. You might be consuming more than you think.
  • Increase protein intake: Protein helps preserve muscle mass and can increase satiety.
  • Add more fiber: Fiber also helps you feel full and promotes healthy digestion.
  • Limit processed foods and sugar: These can hinder weight loss and contribute to inflammation.
• Prioritize sleep: Getting enough quality sleep is crucial for hormone regulation and metabolism.
• Manage stress: High stress levels can lead to increased cortisol, which can promote fat storage.
• Be patient and consistent: It takes time to break through a plateau. Don’t get discouraged if you dont see results immediately. The key is to stay consistent with your healthy habits.

My Approach

When I hit a plateau, I try to look at my overall routine. I tweak my workouts, making them a bit more challenging, and I really focus on my diet to make sure I’m not slipping up on portion control or eating too many processed foods. I also make sure I’m getting enough sleep and managing my stress levels.