how to get over a plateau in weight loss

How to Get Over a Plateau in Weight Loss

If you’ve been working hard to lose weight but have hit a plateau, don’t be discouraged! Plateaus are a common experience during weight loss, but they can be overcome with the right strategy. In this article, we’ll explore some effective ways to get over a plateau in weight loss.

Understanding Plateaus in Weight Loss

A weight loss plateau occurs when your body adapts to your current diet and exercise routine, and your weight loss stalls. This can be frustrating and demotivating, but it’s a normal part of the weight loss process. Plateaus can last for a few weeks or even months, and they can happen at any point during your weight loss journey.

Strategies to Break Through Plateaus

  1. Reassess Your Diet: One of the most common reasons for a plateau is that you may have hit a caloric deficit wall. You might want to switch up your diet to lose weight again. Start by recalculating your caloric needs and adjust accordingly. For instance, eat more protein and fewer carbs, add more vegetables and fruits to your diet, or try intermittent fasting.
  2. Change Up Your Exercise Routine: Another strategy to break through a plateau is to switch up your exercise routine. Your body may have adapted to your current routine, and it may be time for a new challenge. Consider adding high-intensity interval training (HIIT) or resistance training to your regimen.
  3. Get Enough Sleep: Inadequate sleep can lead to a plateau in weight loss. Lack of sleep can lead to an increase in cortisol levels, which can cause weight gain. Make sure you’re getting at least 7-8 hours of sleep each night.
  4. Reduce Your Stress: High levels of stress can cause a plateau in weight loss by elevating cortisol levels. Try stress-reducing activities like yoga, meditation, or deep breathing exercises.


A weight loss plateau can be discouraging, but it’s not the end of the road. By reassessing your diet, changing up your exercise routine, getting enough sleep, and reducing your stress levels, you can break through the plateau and achieve your weight loss goals. Remember, patience and persistence are key to successful weight loss.

Staying Motivated During Plateaus

One of the biggest challenges during a plateau is staying motivated. It’s easy to feel discouraged when you’re not seeing progress, but there are ways to stay motivated and committed to your weight loss journey.

  1. Celebrate Non-Scale Victories: While the number on the scale may not be changing, there are other ways to measure progress. Celebrate non-scale victories like increased energy levels, improved mood, or fitting into smaller clothes.
  2. Keep a Food and Exercise Journal: Keeping a food and exercise journal can help you stay accountable and track your progress. Write down everything you eat and all the exercises you do. This can help you identify patterns or areas where you can make changes.
  3. Find Support: Joining a weight loss support group or finding a buddy who is also trying to lose weight can provide the motivation and encouragement you need to keep going. Share your struggles and victories with someone who understands what you’re going through.
  4. Focus on the Big Picture: Remind yourself why you started your weight loss journey in the first place. Keep a vision board or a list of your goals where you can see them every day. This can help you stay focused on the big picture and motivated to keep going.

When to Seek Professional Help

If you’ve tried all the above strategies and still can’t break through your plateau, it may be time to seek professional help. A registered dietitian or a personal trainer can provide individualized advice and support to help you reach your weight loss goals. They can also help you identify any underlying health issues that may be contributing to your plateau.


Plateaus are a normal part of the weight loss journey, but they can be frustrating. By understanding plateaus, using effective strategies to break through them, staying motivated, and seeking professional help when necessary, you can overcome plateaus and achieve your weight loss goals. Remember to be patient, persistent, and kind to yourself throughout the process.

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