How to Bust Through Weight-Loss Plateau

how to bust through weight-loss plateau

Are you stuck at a weight-loss plateau?, Have you stopped making progress with your training program?. Want to know how to bust through weight-loss plateau?. Keep reading for solutions below.

A person may experience a weight loss plateau because their metabolism has slowed down. When a person reaches a weight loss plateau, they will no longer lose any weight, despite following a diet and fitness regimen. Research shows that weight loss plateaus happen after about 6 months of following a low calorie diet.In any case, if we make a point to change our program all the time, we can commonly keep this from occurring in the first place. 

When we follow a diet and exercise plan, we may start to lose weight at a steady rate. However, many of us will reach a weight loss plateau, where our weight stays the same despite dietary changes and exercise.

I have been there and It  frustrated me to reach that stage. This made me want to abandon my weight loss plan. In July I joined group exercises program at my local gym and they had a 6 week challenge going on. First few weeks i lost a couple of kgs and saw a significant change on my body and mindset. The progress was exciting and kept motivating me to put in more work in at the gym. Eating habits changed, was eating clean and having the recommended calories for the day. Everything was going great and then one day it stopped, no weight-loss but i was still working as hard.

Frustration and discouragement crept in, and kept asking myself why was i not losing weight anymore. Then i realised that my diet was not as clean as it was supposed to be. Let’s be honest, sticking to a restrictive or low calorie diet plan every day can be challenging or, sometimes, unrealistic. Small, unconscious fluctuations in daily calories can cause early weight loss plateaus.
how to bust through weight-loss plateau

There are many other factors that can influence weight loss, including behavioural, hormonal, and environmental conditions.

Why do Plateaus Happen?

When a person reaches a weight loss plateau, they will no longer lose any weight, despite following a diet and fitness regimen. Research shows that weight loss plateaus happen after about 6 months of following a low calorie diet.

I myself am unsure why weight loss plateaus occur, but some theories include:

  • the body adapts to weight loss and defends itself against further weight loss
  • people stop following their diets after a few months (I am GUILTY!)
  • the metabolism slows down if a person loses weight quickly

There are a couple of things that can prompt getting stuck. The greatest thing that happens is that your body adjusts to anything that you’re doing. This applies to your cardio program, your diet, and your weight training/opposition program. With these components, if you accomplish something very similar again and again for a long time, you’ll become accustomed to it and quit making progress with your program.

Fortunately, it’s truly simple to get through that plateau if you realize what to do: Change things up! If you’ve been doing long, slow, exhausting cardio sessions, switch over to interim preparing for some time. If you’ve been completing three arrangements of 15 of each activity in your daily schedule, change to heavier loads and fewer reps, as possibly 6-8.

Keep reading to learn more about why weight loss plateaus happen and what people can do to break through them.

Evaluate Diet / Start a Food Journal

Recording meals and snacks can be tedious, but it can provide valuable insights.

We need to understand that, with the weight loss process, they are every day calorie needs that are going to and have to change. So it’s basic to constantly screen our intake. Research shows that us people tend to underestimate our energy or calorie intake significantly. Once we are fully aware of our eating and drinking habits, we can then understand where the unnecessary calories are coming from, and then make changes.

Keeping a food diary or using a food tracker app can help people see exactly how many calories they are consuming.

Some trackers even show whether people are getting enough or too much of one particular macronutrient, such as carbohydrate or fat.

Limiting or avoiding the intake of alcohol and sugary treats can help eliminate empty calories that do not provide nutritional value.

Food Journaling

Increase exercise frequency or intensity


Exercise helps people maintain weight and build muscle, which can improve metabolism. How much exercise a person requires depends on many factors, including their weight and age. Being in my 30’s has led me to discover some hard truths. My metabolism is now very slow compared to when i was in my early 20’s and so i need to do a little extra outside my time at the gym.

The Physical Activity Guidelines for Americans recommend that adults do at least 150–300 minutes every week of moderate intensity exercise or 75–150 minutes of vigorous intensity activity.When a person starts dieting and exercising, their fitness level will improve. Over time, they may reach a certain level of fitness that allows them to progress to higher levels of activity. Throughout a person’s weight loss journey, they may need to adjust the intensity of their workout to continue to see results. Partaking in anaerobic exercise (H.I.I.T.), your body burns more fat than normal long cardio.

Introducing small, progressive changes in activity level can help us break through a weight loss plateau. Next time you hit the gym increase your weights even with fewer reps, it will make a difference.


High Intensity workout

Reduce stress

Studies have shown that reducing stress levels can help people lose weight. Do light exercises that makes you relax like going for a walk and practicing some yoga. It will do wonders for your mind and body.

Eat more fiber and


Fruits, vegetables, whole grains, and legumes are all rich in fiber and may be helpful for people who have reached a weight loss plateau.

Making small changes, such as replacing a daily glass of juice with a whole fruit, can help a person increase their fiber intake. Vegetables are generally low calorie foods that can help people reduce their overall energy intake.Diets containing plenty of vegetables may be easier to follow because they encourage the higher consumption of specific foods rather than the restriction of certain types of food.

best source for plant-based protein
how to bust through weight-loss plateau

Get a good sleep

This is very important.Rest  and recovery is crucial when exercising.

A study that featured in the International Journal of Obesity found that sleeping for the same number of hours and an adequate number of hours  improved weight loss outcomes.

People who slept for less than 6 hours a night had smaller changes in waist circumference compared with people who slept for 7–9 hours. Improving sleep duration and quality may allow someone to break through a weight loss plateau.



We all know that hitting a weight loss plateau can be discouraging, but we we can often adapt our diet or fitness routine to continue to lose weight. Recording our daily calorie intake can help us  identify dietary issues, while increasing exercise intensity may challenge our bodies and help burn more calories. Remember to get enough sleep and reducing stress levels can also help a us break through a weight loss plateau

If you enjoyed this article please leave a comment below and also tell us how you bust through weight-loss plateau. We always love hearing from you.

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