Shifting carb intake around intense training sessions can optimize performance and body composition simultaneously. The focus should be long-term health and recovery, not rushing toward a number on the scale. Prioritizing nutrient-rich meals, walking daily, and including gentle resistance work can slowly restart progress. Some find short periods of macro rotation or higher-protein keto helpful for breaking stalls. Cheese, oils, and nuts are calorie-dense, and even small overages can erase a deficit. However, this is considered the bare minimum amount, and most people—especially avid exercisers and athletes—likely need more protein on a daily basis. Conditions like polycystic ovary syndrome (PCOS) can impact your weight, and you may naturally notice more weight gain during your period as well—but if you sense an underlying health issue could be the culprit, talk to a doctor who can run labs to confirm. “Your body will make you feel hungry because it thinks something is wrong and wants you to gain that weight back,” Dr. LePort says. Duration of Plateaus These benefits make turmeric a helpful addition when you’re stuck in a plateau. For the best effect, drink 2 to 3 cups per day or use a standardized extract under guidance from a healthcare provider. While results vary, daily intake of green tea has been linked to modest reductions in body weight and waist size. Vitamin D deficiency has been linked to weight gain and metabolic slowing. A food diary can help you stay accountable and make healthy choices. Share your struggles with a friend, family member, or healthcare professional. Aim for grams of fiber per day from sources like fruits, vegetables, whole grains, and legumes. Understanding what causes these plateaus and implementing effective strategies can help you break through and achieve your desired results.Ad Plateaus are a normal part of the weight loss journey, and with a few tweaks, you can get that weight loss engine roaring again. This phenomenon occurs when your weight loss stalls despite your continued efforts. Striving for weight loss can be an arduous journey, filled with ups and downs. You’ve been diligently counting calories, hitting the gym and the scale just … won’t budge. Let’s look at which foods help and which ones hold you back during a plateau. At the same time, cut back on foods that trigger inflammation, spikes in insulin, or gut irritation. Focus on nutrient-dense, anti-inflammatory foods that support metabolism and balance blood sugar. For many people stuck in a plateau, this step makes the biggest difference. The goal is to rebalance your system so your body becomes more responsive again. Many people believe they’re in a deficit when they’re actually eating at maintenance. This approach can help maintain workout performance while promoting fat loss and may help prevent metabolic adaptation. Alternate between higher-carb days (on training days) and lower-carb days (on rest days). If you’ve been doing the same workouts for months, your body has adapted. Track Your Food Be mindful of how your body feels and reacts to changes in diet and activity. Individual differences play a significant role in how you adjust calories. Making calculated adjustments is essential to push past these plateaus. Understanding how to adjust calories effectively is crucial. If you hit a stall, it’s time to look at your intake. Are you feeling stuck on your weight loss journey? Tracking what you eat for a few days can provide valuable insights into your eating habits. It can trigger emotional eating and affect your hormone levels, like cortisol, which can influence weight gain. Many people overlook the calories in their beverages, but they can add up quickly. If you’ve hit a plateau, sometimes changing your workout routine can make a big difference. This keeps the body guessing and prevents adaptation. Include different types of exercises like cardio, strength training, and flexibility exercises. Tracking food intake helps in staying aware of calorie consumption. Consuming protein throughout the day provides you with several opportunities to boost your metabolism through the thermic effect of food (TEF). Moreover, research suggests that consuming caffeinated beverages can significantly enhance exercise’s metabolism-boosting and fat-burning effects. In a 12-week study of older adults who followed a weight loss diet, the group who consumed one serving of water before meals lost 44% more weight than the non-water group. This may translate into weight loss over time, especially in those who consume water before meals, which may help reduce food intake. Studies show that caffeine intake may “promote weight, BMI and body fat reduction,” which makes coffee and tea two good options for reversing a weight loss plateau. Stress can play a role in a weight loss plateau, and a plateau itself can be a stressful event that can affect mental health. A weight loss plateau is when your weight stalls despite maintaining your usual diet and exercise routine. After all, sometimes weight plateaus happen because too few calories are eaten. Hitting a plateau could mean that you’d benefit from making some simple adjustments. If you want to continue losing, talk to a registered dietitian about lifestyle changes you could make. In research on Zepbound (tirzepatide), for example, participants on a weekly injection stopped losing weight around week 72 on average. For one thing, you might have hit the lowest weight you’ll reach on the medication alone and/or at the dose you are at. Reach your goals and continue to set new ones for a happier, healthier you! This knowledge empowers them to make informed decisions about their health. This can help identify what changes might be the least stressful for them. This can help maintain motivation while still achieving fat loss goals. This uniqueness influences how they respond to dietary changes. At Berry Street, we can connect you with a variety of specialized dietitians, from a Registered Diabetes Dietitian to a Registered Thyroid Dietitian.Dr. Muscle helps you optimize workouts, track progress, and make adjustments without second-guessing.Finding healthy ways to manage stress, such as exercise, meditation, or talking to a friend, can help you stay on track with your weight loss goals.To break a weight loss plateau, you need to introduce a new stimulus to "shock" your body out of its new comfort zone.In one study, healthy young women followed diets that provided 30% or 15% of calories from protein on two separate days.A weight loss plateau occurs when your progress stalls, and the scale refuses to budge despite your best efforts.The number on the scale is only one indication of your overall health.Consuming high-calorie foods, skipping meals, or not eating enough protein can hinder weight loss progress. Weight loss isn’t a straight line – it’s more like a roller coaster. This myth assumes that more is always better – but in reality, overtraining can stall your progress. And unfortunately, this can mean that losing weight is naturally harder for some people than others. Blame your genes for more than your eye color—they can also affect your weight. This can occur due to the body adapting to reduced food or additional exercise. And it can worsen GLP-1 side effects like nausea and acid reflux, which makes eating well-balanced meals harder the next day. It’s empty calories that displace nutrient-dense food. If you’ve ever said that, trust me—you’re not alone. The age-defying rockstar maintains a ripped physique with a vegan diet and outdoor workouts. Drinking culture is alive and well in SA, but those brewskis, mixers and shooters are like kryptonite if you’re trying to shed kilos. These high-volume, low-calorie additions will ensure you feel fuller for longer, making you less likely to reach for something that’ll derail your calorie counts. But skipping this AM platter can lead you to overeat throughout the rest of the day. In this article, we’ll guide you through proven, practical strategies on how to break through a weight loss plateau so you can keep moving towards your goals! You may be asking yourself, “how many weeks is considered a weight loss plateau? Eating at maintenance calories for a day or two can reset your hormones like leptin, which control hunger and metabolism. We tend to measure our weight loss progress solely by the number on the scale. Try to lift weights, do push-ups, or perform other kinds of resistance exercise for 30 minutes a few times a week. Increasing your muscle mass means you’ll burn more calories while at rest.36 Remember, your best beverage choices for healthy weight loss are water, coffee, and tea. First, a high-stress lifestyle may cause you to eat more than you need or to reach for so-called “comfort foods” that are high in carbs and fat — even if you’re not truly hungry.28 Because their activity level is already high and body composition goals are more advanced, the margin for progress is smaller. Quick weight loss is not realistic, so remember to grant yourself some grace. Aggressive dieting can backfire by reducing milk supply, increasing fatigue, or slowing healing. Hormones remain in flux for months, sleep is often disrupted, and breastfeeding changes calorie needs significantly. Postpartum weight loss comes with a unique set of challenges. Then, you’ll tend to lose more slowly — and less consistently — for the rest of your weight loss journey.3 A portion of this early weight loss will be water rather than fat.2 Another 6-month study found that gut microbiota played the most dominant role in weight loss trajectories across participants in a weight loss program . At the end of the study, all participants except one had experienced significant weight loss, but there were clear differences between the participants' gut microbiota. In one 12-week study, researchers sought to explore the relationship between the microbiome and weight loss . Proper hydration plays a vital role in your metabolism and appetite regulation. Studies have shown that HIIT can be more effective than steady-state cardio for fat loss. High-Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by brief rest periods. Strength training builds muscle, which can increase your resting metabolic rate. Use a reliable online calculator to reassess your daily caloric requirements based on your current weight, age, and activity level. This phase is called a weight loss plateau, and it happens to... Eating the majority of your calories later in the day can work against you and promote more fat storage. Ultimately, keeping calories low is the key to weight loss. In a Nutshell: Smarter Fat Loss Adjustments If you’re doing everything right but are still stuck, managing stress might be the missing link. Stress also affects sleep and hormones like insulin and leptin, which control hunger and fat storage. Elevated cortisol can increase belly fat, slow metabolism, and trigger cravings for sugar and carbs. High stress keeps your body in a constant state of alert, raising cortisol levels. Second, protein stimulates the production of hormones, such as PYY, that help reduce appetite and make you feel full and satisfied. This has to do with the thermic effect of food (TEF) or an increase in metabolism due to food digestion. However, a detailed analysis of their intake over a 14-day period showed that they were consuming nearly twice that amount, on average. Other types of physical activity have also been shown to protect against a metabolic slowdown, including aerobic exercise and high-intensity interval training (HIIT). The good news is that exercise has been shown to help counteract this effect. On the other hand, if your weight loss has stalled, tracking what you eat may reveal potential issues that you may not be aware of. Data from several trials suggests that tracking your food intake may help you lose weight.23 Skip the sports beverages, sugar-sweetened sodas, sweet coffee or tea drinks, and fruit juice — all of which are loaded with empty calories. Try High-Intensity Interval Training (HIIT) They look at their scale weight on a day-to-day basis and if their weight fluctuates over a few days without consistently going down, they think they’re stuck. You get stressed up, but brush it off as a one-time event. But one fateful morning, as you step on the scale, you realize that your weight isn’t falling like it used to. When you first start your weight loss journey, everything is smooth-sailing. With a little patience, just about anybody can break a plateau by staying consistent with healthy habits. Do you feel you’re eating a balanced diet, with a variety of whole foods? “If you have been on a longer weight loss journey, it’s important to go back to measuring and weighing foods and keeping a food diary. Ensure your weight loss targets are healthy and attainable. Take stock of your progress so far and evaluate whether it makes sense to continue losing weight or if you are at a weight that you and your healthcare provider feel is healthy for you. When you're dehydrated, your body may mistake wanting water for wanting food. However, this habit can be trigger disordered eating habits in some people, so steer clear if you feel like you're beginning to become obsessed with the practice. Worrying more and logging less than six hours of sleep per night can impact your waistline, he says. Regular exercise and balanced meals are crucial. Professional help may be necessary if the plateau lasts more than a few months. Most people experience a plateau after 6-8 weeks of consistent effort. Improved sleep quality is another positive sign. The interplay of physiological, behavioral, and hormonal mechanisms is what leads to a plateau. Also, hormonal changes or medical factors sometimes interfere. Over time, many adaptive shifts take place to conserve energy. In other words, you’re doing all that you used to do (or more), but the scale won’t budge. 95% of patients pay $0 out of pocket when they see a dietitian with Berry Street. Yes, logging your food intake can be time consuming. If your food and beverage choices have been on plan but your weight remains stable, tracking what you eat might be helpful. But if caffeine makes you feel jittery or interferes with your sleep, choose decaf coffee or herbal tea. Adjusting your calorie intake can be an effective strategy to break a weight loss plateau, but it’s important to approach it thoughtfully. Breaking through a weight loss plateau requires a multifaceted approach that addresses various aspects of your diet, exercise routine, and lifestyle. Hitting a weight loss plateau can feel frustrating, but it’s actually a normal and important part of your fat loss journey. If you’ve been cutting calories drastically or dieting for a long time, you might be losing muscle along with fat. In one study, healthy young women followed diets that provided 30% or 15% of calories from protein on two separate days. Staying hydrated is essential for overall health and can significantly impact your weight loss efforts. By focusing on healthier carbohydrate sources and minimizing added sugars, you can support your weight loss efforts more effectively. These nutrients can help you feel fuller for longer, reducing overall calorie intake and supporting weight loss efforts. If you’re a new mom, you might begin with stroller walks and bodyweight exercises before moving into structured workouts. Remember that your body changes over 40 weeks of pregnancy, and it can take time to see the weight loss you want to see. Walking more, taking the stairs, and moving throughout the day can add hundreds of calories to your daily burn without feeling like exercise. Aim to find daily ways to manage and reduce your stress, whether through meditation, exercise, journaling, spending time with others, or speaking with a mental health professional. Whether you want to work out using dumbbells or perform body-weight exercises, getting in two nonconsecutive resistance training workouts may help you power through a plateau. Here are seven actions you can take to help shorten a weight loss plateau. “It’s almost impossible to prevent a weight loss plateau,” says Dru Rosales, RD, owner of MindFuel Performance in Houston. You’re just experiencing a common phenomenon called a weight loss plateau. Weight loss is not a quick process, and it should fit into a bigger plan to support your health and well-being. Most people who lose pounds rapidly gain them back within a couple of years. Big, sudden diet and lifestyle changes are often hard to manage and keep up in the long term. Start implementing these science-based strategies today and see the difference for yourself! Moreover, a doctor can rule out any underlying medical conditions that may be impeding your progress. Certified dietitians, nutritionists, and personal trainers can provide valuable insight tailored to your specific needs and goals. If you’ve made these adjustments and still find yourself stuck, it may be beneficial to consult a healthcare professional. Drinking enough water can help you feel fuller and reduce the likelihood of overeating. Embarking on a weight loss journey can be one of the most rewarding yet challenging ventures in life. A plateau doesn’t mean you’re stuck forever. Often 2–4 weeks, depending on consistency, stress, sleep, and activity. “I’m working out harder but not losing weight”Hard training can increase short-term water retention (especially if you’re sore). If you’re judging progress by one or two weigh-ins, you might be reacting to normal fluctuations. If your weight loss plan doesn’t prioritize protein intake and resistance training, you may lose muscle along with fat. A weight loss plateau occurs when you stop losing weight despite maintaining the same medication, diet and exercise routine that previously worked. Your slower metabolism will slow your weight loss, even if you eat the same number of calories that helped you lose weight. A weight loss plateau occurs when you stop losing weight despite continuing your diet and exercise regimen. Sometimes a plateau reflects a healthier internal balance rather than a problem. Weight loss plateaus happen because the body adapts. Just because a food is considered healthy doesn't mean that it's low in calories. Weight loss and your health This hormonal seesaw nudges you to eat more, even if you’re unaware of it. Your metabolism adjusts downward. However, as the pounds drop, your body begins to fight back. Normal weight fluctuations from water, hormones, and digestion can easily mask continued fat loss for a week or two. True plateaus last more than two to three weeks. Low protein doesn’t just cost you muscle. They look at their scale weight on a day-to-day basis and if their weight fluctuates over a few days without consistently going down, they think they’re stuck.As a medical doctor with over 40 years experience in weight loss, Dr Girouard M.D.Second, protein stimulates the production of hormones, such as PYY, that help reduce appetite and make you feel full and satisfied.Even when you stick to your calorie goals, the cravings won’t quit.Focus on how your clothes fit, your energy levels and overall health, not just the number on the scale.Most weight loss plateaus last two to four weeks, but they can last longer if underlying habits or metabolic factors aren’t addressed.These medications can help regulate hunger and support long-term fat loss when used under the guidance of a doctor.Here are several strategies you can take to help lose water weight. Because a lot of “plateaus” aren’t plateaus at all. Sleep isn’t a luxury during weight loss. But if the scale genuinely hasn’t moved in a month and you’re not on the maximum dose, it’s worth having a conversation with your prescriber. More frequent workouts keep the metabolism active and prevent stalls. Changing how often you exercise may also be beneficial. Studies show HIIT can improve metabolic rate and fat loss. Try adding more weights or increasing cardio duration. Increasing physical activity intensity might help break the plateau. If you were previously losing weight at a rapid pace, chances are you’ve sacrificed some muscle mass in the name of getting leaner. Some research suggests that just the action of tracking your intake could be enough to help you lose weight. One study, for instance, found that when it comes to fast food most people are vastly underestimating the number of calories they’re tucking away. Keep your heart rate elevated long enough and you’ll start to burn serious calories. With traditional weight loss approaches, they often occur around the 12-month mark, though this timing varies significantly between individuals.So, why do weight loss plateaus happen?It's a sign that you've been successful and your body has changed.So as you lose weight, your metabolism declines, causing you to burn fewer calories than you did at your heavier weight.Having a support system can make a huge difference in your weight loss journey.Some studies suggest it may enhance energy expenditure, especially when combined with caffeine, making it useful during a plateau. Another sign of a weight loss plateau is a decrease in motivation or energy. If you’ve been following a diet and exercise routine for several weeks or months and haven’t seen any significant changes in your weight, you may have reached a plateau. This may involve increasing the intensity of your workouts, changing your diet to include more protein-rich foods, and getting enough sleep to help your body recover. This plateau can be frustrating and discouraging, but it’s a common phenomenon that many people experience during their weight loss journey. For example, after losing pounds, you might notice that you’re constantly thinking about food and struggling to resist cravings. Even when you stick to your calorie goals, the cravings won’t quit. But now, months later, your body has become more efficient at running the same distance. As a result, the calorie deficit you were once in is now no longer as effective. You are encouraged to discuss any questions that you may have about your health with a healthcare provider. And sometimes, that means taking a step back to move forward with expert guidance. Think of it as your body taking a pause to adjust to its new normal—not as a failure or endpoint. If you’re stressed, it’s likely to affect what and how much you eat. However, weight is far more complicated than a simple equation involving calories. There’s some evidence that an occasional, small break from dieting can lead to overall greater weight lossTrusted Source in some cases. If your weight-loss journey has stalled, it’s possible you’re eating more than you think. However, I can guarantee that you will be able break out of your weight loss plateau if you follow the steps above. But if you have honestly done all the above steps and are sure that you’re still in a fat loss plateau, you will then need some adjustments to kickstart progress again. Only after you have zero scale weight for 3-4 weeks, and used the above indicators to see if you’re in a fat loss plateau, then you should look at some tips below to overcome it. You’re losing fat and gaining muscle at the same time, and so it seems like your weight isn’t moving. Stress can be a major factor in weight-loss plateaus. In the meantime, here are some tips to help you overcome your weight-loss plateau. Read our guide to find out how to make sure you’re losing weight in a healthy way. Or maybe it simply isn’t an approach that’s optimal for you to achieve weight loss and improved health. Developing a positive mindset can be key to achieving weight loss and improving your health. Even on a very low carb diet, eating more fat than your body needs can slow down weight loss.16If you’re stuck and need help creating a new plan, that’s what we’re here for!If needed, reducing your carbs slightly can help your body switch back into fat-burning mode.“This is a normal part of the weight loss journey and should be expected.This adaptive mechanism helps the body hold onto every calorie, making further weight loss more difficult.For example, a margarita can contain upwards of 300 calories. In circuit training, you move from one exercise to another with little to no rest. Nonstop exercise involves continuous movement during workouts. If you usually exercise for 30 minutes, try increasing it to 45 or 60 minutes. This adds an extra challenge and engages more muscles. Our bodies undergo physiological and metabolic changes in response to dieting and exercise, which can affect energy expenditure and contribute to plateaus. Consuming fewer calories than burned leads to weight loss. The body adjusts to new routines and diets, causing weight loss to slow down. And in this article, we will check out what weight loss plateau really is, and what you can do about it. While GLP-1s do result in a pretty quick initial weight loss for most people, the pace slows down and, ultimately, does plateau — even if you’re still taking the medication. Fortunately, weight-loss plateaus are a normal part of the journey and it’s possible to get past them. Read on for common causes of weight-loss plateaus and healthy strategies for breaking through them. Try mixing up your exercise routine and tracking your food, along with caring for your body with enough sleep and a focus on reducing the stress in your life. If you regularly switch up the types of exercises you do, you can figure out a way to tailor a regimen, such as cycling through different types of workouts at different times, to your specific needs. Incorporate new exercises or increase the intensity of your workouts to challenge your body. Slightly reduce your daily calorie intake by 100 to 200 calories if needed. Setting realistic and adaptable goals helps maintain motivation and ensures a sustainable approach to weight loss. Avoiding comparisons is crucial for maintaining motivation and a positive mindset during your weight loss journey. Chronic stress can elevate cortisol levels, leading to increased fat storage, particularly around the abdomen. Drinking plenty of water throughout the day can help you stay full and energized, making it easier to stick to your dietary goals. Chronic stress and inadequate sleep can disrupt hormone levels, leading to increased hunger and cravings, making it difficult to lose weight. But fear not, dear dieter, for we’ve got the lowdown on how to break through the plateau and get your weight loss journey back on track. "When you hit a plateau, re-assess your food intake. Are you eating enough? Or are you skipping meals?" (Speed up your progress towards your weight-loss goals with Women's Health's Look Better Naked DVD.) You may have needed those extra snack calories at a higher weight to keep your body functioning, but those needs change after losing a few dozen pounds. However, eating healthy foods doesn't always guarantee continued weight loss in the next stage... A glass of wine or a few beers can pack in hundreds of empty calories, impair sleep, and lower your dietary discipline.Hypothyroidism slows metabolism due to reduced thyroid hormone levels, making weight loss more challenging.Whatever you do, don't give up and go back to your old eating and exercise habits.Studies show that caffeine intake may “promote weight, BMI and body fat reduction,” which makes coffee and tea two good options for reversing a weight loss plateau.Hitting a weight loss plateau can be frustrating, but it’s not a reason to give up.If you’re resistant to leptin, your brain may not get that message, making it harder to feel satisfied and regulate food intake. If you reach for a serving of nuts several times a day it's easy to eat upwards of 600 extra calories. Your body adapts to whatever fuel you give it, meaning that you can get used to living on fewer calories over time. Although tracking your workouts, calories, and sleep may not be for everyone, it can help dieters ensure they're truly being consistent. Poor sleep disrupts appetite regulation and increases stress hormones making weight loss plateaus a challenge. A weight loss plateau happens when your progress stalls despite sticking to your diet and exercise routine. Chronic stress elevates cortisol levels, which can increase appetite and promote fat storage, particularly in the abdominal area, leading to weight loss plateaus. While plateaus can feel discouraging, especially after seeing consistent progress, understanding why they happen and knowing how to overcome them can help you continue progressing toward your health goals. If this sounds familiar, you're experiencing what experts call a weight loss plateau, and it's an entirely normal part of any weight loss journey. Well a deeper calorie deficit plus heavier training can increase fatigue, disrupt sleep, raise stress hormones, and worsen cravings. Even if your metabolism didn’t adapt at all, you’d still burn fewer calories than you did at a higher weight. Track meals, snacks, beverages, and even small bites for seven days. This prevents your body from adapting to the same routine. A smaller body burns less energy, even at rest. But as you get leaner, your body adapts. A plateau is normal—and you can absolutely break through it. When confronted with a plateau, it’s important to take a second to pause, reassess and reconfigure your approach. It’s estimated that a 5% to 10% decrease in body weight can slash your metabolic rate by as much as 15%. At the start of your weight loss journey, you were likely shedding kilos with ease. Remember, the only time you stop making progress is when you quit. Finally, if you’ve already tried the 15 tips above, your body may be telling you that it prefers its current weight. Similarly, the approach that helped you lose weight earlier may not be the best one for you now. If your current diet is enjoyable and suits your lifestyle, then you’ve found your perfect way of eating. Adding more rest, slightly increasing calories, or switching up workouts can restore progress. Fat may be decreasing while muscle is increasing, or you’re losing fat and retaining water temporarily. A temporary pause of a few days is normal, but a long flatline shows your current plan is no longer creating the same calorie gap. Consuming an adequate amount of protein, distributed evenly during the day, facilitates muscle preservation while on tirzepatide. Body composition is critical; we want to lose fat, not muscle. Losing weight can result in muscle loss, which can further slow your metabolism. Muscle plays a critical role in metabolic health. As your body changes, nutritional needs shift. Strategic changes to nutrition, movement, recovery, and clinical support often help restart progress. HEART HEALTH At Berry Street, we can connect you with a variety of specialized dietitians, from a Registered Diabetes Dietitian to a Registered Thyroid Dietitian. All of these factors can mask or stall progress despite consistent effort. Ghrelin, the hunger hormone, often rises, while leptin, the hormone that signals fullness, drops, leaving you hungrier despite eating the same foods. This drop in resting metabolic rate is partly natural and partly due to adaptive mechanisms that help conserve energy during a calorie deficit. Several factors contribute to this phenomenon, including reduced metabolic rate, loss of muscle mass, and hormone fluctuations. Every time we walk into a room, meet a stranger, or recall the face of a loved one, our brain… Imagine your body as a well-guarded castle. You eat better, exercise more, and maybe even drop a few pounds, but… Your body may become too efficient at your current workouts, burning fewer calories over time. In this article, we'll explore how to break through a weight loss plateau using science-based strategies. You may be losing fat while gaining muscle, which keeps your weight stable but transforms your body composition. Tracking progress through measurements, photos, and clothing fit can give a better picture of real progress. Menstrual cycles, stress, and birth control can impact water retention and cravings, causing misleading scale fluctuations. Understanding these factors can help women adjust their approach and see lasting progress. Put your progress on autopilot with Dr. Muscle AI. Remember that weight loss is a journey, and plateaus are a natural part of the process. Alternating between low- and high-carbohydrate days (aka following a carb cycling diet) can help prevent metabolic adaptation and aid in weight loss. For starters, nutrient-dense foods are typically lower in calories yet very satiating, and they lack added sugars that can make weight loss difficult to achieve. Consider incorporating probiotic yogurt or supplements and other probiotic foods to your routine to help break through a weight loss plateau. The number on the scale is only one indication of your overall health. In a recent survey, 84% of our members said they felt healthier and 70% said they had more energy. If you want to try it, we recommend eating within an 8- or 10-hour window. For most people, this means extending the natural fast that happens during sleep. In fact, it’s the most popular one. Sustained weight loss frequently occurs in a non-linear fashion. Women typically tend to lose weight more slowly than men.1 People lose weight at different rates depending on age, size, and other factors. Fortunately, making some simple adjustments may help you begin to lose fat again. While it’s not possible to completely eliminate the risk of weight loss plateaus, there are steps you can take to minimize the likelihood of hitting a plateau. Consuming high-calorie foods, skipping meals, or not eating enough protein can hinder weight loss progress. Some common reasons for weight loss plateaus include inadequate nutrition, poor hydration, and lack of sleep. Even if you “know” what you’re eating, plateaus are often caused by hidden calories. This plateau happens because your body is smart—it adapts to what you’re doing. So if the scale weight isn’t moving, you could be building muscle and losing fat, yet maintaining a stable weight. However, it’s essential to realize that the scale reading may not accurately reflect your progress, such as changes in your body composition. Studies have found that diets that include lots of vegetables tend to produce the most tremendous weight loss. Another study found people who stood rather than sat during the afternoon portion of their workday burned nearly 200 additional calories, on average. Focus on whole, unprocessed foods, and consider working with a registered dietitian or nutritionist to optimize your meal plan. Take a closer look at your nutrition plan and make adjustments as needed. For example, a decrease in leptin, the hormone that regulates energy balance, can lead to increased hunger and decreased metabolism. When I'm already spending over an hour getting my 10,000 to 12,000 steps in per day, I figure I might as well cross a couple calls off my list. It’s not a tiny purchase, but it’s the kind that can replace an entire dumbbell setup in one shot. Conversely, if you’re less active, you might need to decrease calories further.A good weight-loss plan remains flexible as your body changes and your life circumstances shift.Put your progress on autopilot with Dr. Muscle AI.During weight loss, protecting muscle tissue is critical because it keeps calorie burn higher.Chronic stress raises cortisol, a hormone linked to fat storage and appetite changes.They may check for underlying health issues affecting weight loss. Reducing sugar and carbohydrate intake can help overcome a weight loss plateau by stabilizing blood sugar levels and reducing calorie consumption. Increasing your intake of protein and fiber can be a powerful strategy for breaking a weight loss plateau. As you lose weight, your body requires fewer calories to function, and what once worked may no longer be effective. As your body gets used to the new habits, your metabolism slows down, and your body starts to conserve energy, making it harder to lose weight. Aim for 0.8-1 gram of protein per pound of body weight per day. Chronic stress can lead to overeating and weight gain, so it’s essential to manage stress levels. Poor sleep quality and chronic stress can disrupt hormones that regulate hunger and fullness, leading to overeating and weight gain. Monitor Progress The frustrating reality is that even well-planned weight-loss efforts can stall. Even so, most people are surprised when it happens to them because they're still eating carefully and exercising regularly. And your rewards have been watching your weight go down and feeling better. Empowering you to live a healthier life. Need help creating a reset plan or tracking non-scale victories? This article delves deep into understanding what a weight loss plateau is, the common causes behind it, and various strategies to help you break through these barriers and continue your journey towards a healthier you. Used consistently, the INEVIFIT Eros Smart Scale helps you stay calm and precise during a weight-loss stall by turning daily weigh-ins into a clear weekly trend—so you can spot what’s really happening, run one 14-day adjustment at a time, and keep progress moving without extreme dieting. A weight loss plateau typically means you haven’t lost weight for at least three months, despite continuing your healthy habits. Many people hit a weight loss plateau, and while it can feel frustrating, it’s also a normal part of the journey. Yes, stress can contribute to a weight loss plateau by increasing cortisol levels, which can lead to water retention and increased hunger. Then, you have to account for the loss of muscle mass that naturally occurs when you shed pounds. If you’re concerned this could be the case for you, speak to your physician, she says. You should see that number slowly come down every time you step on the scale—small, but meaningful victories that motivate you to continue. Since each gram of glycogen holds onto about 3 grams of water, initial weight loss often comes from water weight.” Let's explore the science behind plateaus and discover evidence-based strategies to move past them. You've been doing everything right—eating well, staying active, making healthy choices. That said, there is some evidenceTrusted Source that eating a low carb diet may help reduce hunger. However, several strategies may help you begin to lose weight again. If you’re ready for tailored strategies and a personalized 7-day meal plan, connect with a Registered Dietitian at Berry Street today. Sometimes small changes (water shifts, sodium, glycogen changes, or unnoticed reductions in intake) combine to tip you into resumed fat loss. Fat loss may stall while muscle gain offsets changes on the scale, creating confusion. Behavior modification, such as changing your eating or exercise habits, can help break through a plateau.Individual differences play a significant role in how you adjust calories.Protein is crucial when learning how to get over weight loss plateau.This common setback is your body’s way of adapting to your new way of living — burning fewer calories as you shed weight.First, it’s worth taking a moment to see how far you’ve come so far.Some people are genetically predisposed to store fat more easily and have a slower metabolism.Or maybe you’re elbow-deep in a bag of chips while binge-watching Netflix, suddenly …Sleeping less can cause you to overeat, per a 2022 study in the journal Nutrients—and getting at least seven hours of sleep per night on a regular basis can help increase your chances of losing weight by thirty-three percent, an older study suggests.Portion control is a major component to achieving weight-loss success. "I can’t stress the importance of REM sleep when it comes to weight loss," says Gildersleeve. That's because stress and sleep changes hormone function and increases cortisol levels, which is tied to excess weight and belly fat. When you pump iron, you’re literally breaking down your body by causing micro tears in your muscle tissues, so you need give it time to rebuild that muscle before you get back into it. When making adjustments, a common starting point is a caloric decrease of 150 to 200 calories per day. If you’re adhering to your plan and not seeing results, it’s time to assess your caloric intake. When you find yourself not losing weight, it’s often due to your body adapting to your current caloric intake. Caloric adjustments are a key strategy when dealing with fat loss plateaus. In this expert review, we analyze, critique, and expand on Team3DMJ’s approach to adjusting calories when fat loss slows. Here’s what you should know about how to break a weight loss plateau and how to keep working toward your goals in a healthy, sustainable way. Increasing your metabolism can be a powerful way to break through a weight loss plateau. There are several factors that contribute to a weight loss plateau, including a decrease in metabolic rate, loss of muscle mass, and a slowdown in physical activity. Instead, focus on a sustainable lifestyle that includes a balanced diet, regular movement, low-impact exercise three to four times a week, as well as sufficient sleep of seven to nine hours a night and effective stress management.” With some adjustments to your diet and exercise routine, you can break through the plateau and get back on track with your weight loss goals. Additionally, weight loss plateaus can also occur due to other factors such as hormonal changes, genetics, and certain medical conditions. Weight loss plateaus occur when your body adapts to the changes you’ve made to your diet and exercise routine. By doing so, you empower them to achieve their fat loss goals effectively. Help them understand how to track changes in weight, measurements, and overall well-being. Moreover, teach them about the importance of monitoring their progress. Provide clients with resources about nutrition and exercise. Alright, so you’ve been hustling hard—eating right, hitting the gym, staying consistent, and losing weight.Let’s talk about why plateaus happen, and the real strategies that help you move forward again.Because losing weight can be so challenging, it’s best to speak to a healthcare professional, like a registered dietician.Use a calorie calculator or app to find your current maintenance level and adjust your daily calories to create a proper deficit again.Focus on whole, unprocessed foods, and consider working with a registered dietitian or nutritionist to optimize your meal plan.Try reducing your daily calories by 100 to 200 per day to increase your deficit.A tired brain also makes poorer decisions, increasing the likelihood of overeating.This article has been viewed 287,544 times. Protein isn’t just for building muscle—it’s essential for metabolism, satiety, and preserving lean body mass during weight loss. Why weight loss plateaus happen and what to do to resume fat loss Getting past a weight loss plateau isn’t just about weight—it’s about protecting your health and quality of life. A weight loss plateau happens when your body adapts to your new weight, slowing your metabolism in the process. With time and effort, you can reach your weight loss goals and maintain a healthy weight for the long-term. By managing stress, you can reduce cortisol levels and support a healthy weight loss journey. Additionally, getting enough sleep and engaging in regular physical activity can help reduce stress levels and promote weight loss. To manage stress and support weight loss, it’s essential to incorporate stress-reducing activities into your daily routine. Research shows plateaus often appear around the six-month mark of structured weight loss programs. Hunger is expected when you’re eating fewer calories, but if it becomes constant and overwhelming, it can signal that your hormones are pushing back. Together, these subtle shifts in food intake and energy expenditure can close the calorie gap needed to keep weight loss moving. Many people underestimate their intake, sometimes by hundreds of calories each day. Opt for weight loss-friendly snack options instead, if you can. You might assume that losing weight means only focusing on foods that society deems “healthy” for you. “Losing lean body mass will reduce your metabolic rate and can precipitate a plateau,” Feller says. These hormones are rebalanced during the weight loss process to maintain homeostasis, thus causing the plateau. But your clothes fitting better, and your muscles looking more defined are signs that you’re still making progress! To break a plateau, you’ve got to manage stress and prioritize sleep. Stress and lack of sleep are the silent killers of weight loss. Plus, building muscle helps burn more calories even at rest. Pretty soon, that weight-loss plateau will be behind you. Be consistent with your healthy habits, and continue to track your weight. A good weight-loss plan remains flexible as your body changes and your life circumstances shift. Will a weight-loss plateau go away on its own? Intermittent fasting includes time-restricted eating (skipping one or two meals every day) and alternate-day fasting (eating normally one day and fasting or eating very few calories the next day). Indeed, strong evidence demonstrates that higher-protein diets tend to help people feel full, lose weight, and maintain a faster metabolism.10 Additionally, eating more protein may protect against reduction in resting metabolic rate and loss of muscle, which often occur during weight loss.89 First, your body burns more calories digesting protein compared to carbs or fat. Researchers who conducted a review of 80 trials found that plateaus occurred most often around the six-month mark on a weight loss diet.5 However, they can happen earlier or later, too, depending on the person. National Academies of Sciences, Engineering, and Medicine is 11.5 cups (2.7 liters) a day for women. Health experts used to recommend eight 8-ounce glasses of water per day (about two liters, or half a gallon), but the daily water recommendation per the U.S. Not only does it keep you hydrated, but it’s easy to mistake being thirsty for being hungry, Stanford says—which can occasionally lead to unnecessary noshing.