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5 Ways to Break a Weight Loss Plateau

a woman suffering from a weight loss plateau

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If you’ve been following the same diet plan and fitness routine and haven’t seen any results in quite some time, you might be experiencing what’s known as a weight loss plateau or fat loss plateau. This can be discouraging, but it doesn’t have to be permanent.

Here are five ways to break through your plateau and begin losing weight again.

Make Changes in Your Lifestyle

We all hit weight loss plateaus. No matter how much you exercise or how many calories you cut, you can’t lose weight indefinitely. If you stop losing weight even though you’re doing everything right, it’s time to reevaluate your lifestyle and habits. Maybe it’s time for a change in routine: try walking more often or getting more sun each day.

Changing up your schedule will help your body fight off cravings and keep hormones balanced so that you continue losing weight at an optimal rate. Reducing stress can also help boost your metabolism and burn fat faster—it’ll make it easier for you to drop pounds as well as live healthier overall!

Change Your Workout Routine

If you’ve been working out for a while and are still not seeing results, changing your workout routine might be just what you need.

Resistance training can help build muscle, which in turn can help increase your metabolism and make losing weight easier. But if you’re thinking about doing more cardio or cranking up your workouts even further, stop and think: it might just be time to switch things up!

If you keep doing exactly what you’ve always done, chances are that it won’t produce any different results. Incorporating some new exercises (while maintaining your usual workout schedule) could jumpstart those fat-burning processes again.

If you’d like to learn more about exercise then check out our online course on how to build effective workout programs.

Track Calories Consumed

Tracking your calories eaten is one of the best ways to break through weight loss plateaus. You simply won’t lose weight unless you are in a caloric deficit, but staying on top of how many calories you consume each day can be tedious and difficult. Luckily, there are tons of apps available that make it easier than ever! MyFitnessPal is my personal favorite, but there are several others out there. Just make sure that whichever app you choose syncs with Fitbit or another activity tracker so that you can get credit for your workouts!

Run an Experiment

To break through your weight loss plateau, you should experiment with how many calories you consume. If you’ve been consuming 2,000 calories per day and suddenly drop your calorie intake to 1,600 a day, you’re going to see some results. A quick drop in caloric intake can work wonders.

Alternatively, if you eat 3 meals per day at 500 calories each and realize that’s not enough food for your body to perform at its best—then ramp up your food consumption by 30% over two weeks. You’ll be surprised how much of an impact these small changes can have on your metabolism. Experimentation is key!

One thing to keep in mind is not to go too low on calories as this can suppress your metabolism.

Try New Recipes

It’s easy to stick with eating roughly the same foods, day in and day out. While that can be good for saving time in your busy schedule, it isn’t so good for your fat loss efforts. That’s because eating just about anything is more satiating than eating only one or two foods. When you eat something new and different, you are also less likely to feel deprived since eating is fun again!

In fact, new research suggests that people who ate a variety of different dishes over 6 months actually felt full faster than those who always ate dinner from their usual dinner plate. Check out this post on different foods from different cuisines.


Fat loss plateaus are frustrating. You work so hard and nothing seems to happen. But it doesn’t have to be that way! While fat loss plateaus are real, there are plenty of ways to get out of them. By adjusting your diet, planning your workouts, and making smarter choices when it comes to resting and recovery you can get yourself back on track. So don’t give up—break that plateau!

If you’re looking to lose weight and never have to worry about it again then be sure to enrol in our weight management and nutrition online course.

Don’t forget to let us know in the comments if you have any further questions!

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