Hitting a weight loss plateau can be frustrating, especially when you’re doing everything right but the scale won’t budge. Fortunately, there are several strategies to help you break through a plateau and continue shedding pounds. Here are 8 proven tips to get you back on track:
1. Reassess Your Calorie Intake
As you lose weight, your body requires fewer calories to function. What worked at the beginning of your weight loss journey might not be enough to create a calorie deficit now. Reassess your daily calorie intake and make adjustments based on your new weight and activity level. Tools like calorie calculators can help you determine how many calories you need to continue losing weight.
2. Change Up Your Workout Routine
Your body adapts to regular exercise routines over time, which can lead to a plateau. If you’ve been doing the same workouts for a while, it’s time to switch things up. Try incorporating new activities like strength training, high-intensity interval training (HIIT), or even a different form of cardio. Challenging your body in new ways can help reignite fat loss.
3. Increase Protein Intake
Protein is essential for preserving muscle mass and boosting metabolism during weight loss. If you’re not consuming enough protein, your body may start breaking down muscle for energy, which can slow your metabolism. Make sure to include lean protein sources like chicken, fish, eggs, and plant-based proteins in each meal to help break through a plateau.
4. Try Intermittent Fasting
Intermittent fasting (IF) is a strategy where you cycle between periods of eating and fasting. It can help reduce overall calorie intake and improve fat burning. Try methods like the 16/8 approach (fast for 16 hours, eat during an 8-hour window) or alternate-day fasting. This change in your eating schedule may help restart your weight loss.
5. Prioritize Sleep
Lack of sleep can affect your hormones, specifically those related to hunger and fullness (ghrelin and leptin). If you’re not getting enough rest, your body may signal you to eat more, leading to weight gain or stalled progress. Aim for 7-9 hours of quality sleep per night to support weight loss and overall health.
6. Reduce Stress Levels
Chronic stress can lead to weight gain or make it harder to lose weight due to elevated cortisol levels. Cortisol can increase cravings for high-calorie foods and encourage fat storage, particularly around the abdomen. Practice stress-reducing techniques like meditation, yoga, deep breathing, or even taking time for hobbies to help lower cortisol levels and break through your plateau.
7. Track Everything
It’s easy to underestimate how much you’re eating or overestimate how active you are. Tracking everything—from your food intake to your workouts—can provide a more accurate picture of your habits. Use a food journal or app to log your meals, and track your exercise to make sure you’re creating a calorie deficit.
8. Stay Hydrated
Sometimes, weight plateaus occur because of water retention or dehydration. Drinking enough water helps with digestion, curbs hunger, and may even boost your metabolism. Aim to drink at least 8 cups of water per day, and consider increasing your intake if you’re very active or live in a hot climate.
Breaking through a weight loss plateau requires making small adjustments to your diet, exercise routine, and lifestyle. By reassessing your calorie needs, switching up your workouts, and staying consistent with healthy habits, you’ll overcome the plateau and continue making progress toward your weight loss goals.