How To Get Out of A Weight Loss Plateau | What To Do If You Stop Losing Weight

What Is A Weight Loss Plateau

A weight loss plateau happens when you start losing weight by watching your calorie intake, getting some activity in, staying consistent and then suddenly it stops.

Fortunately, there is a way to bounce back if this happens to you.

You can break through a weightloss plateau by reassessing your current strategy and then making adjustments. 

Common causes of weight loss plateaus include:

  • Not Being Mindful of What You're Eating
  • Not Paying Attention to Your Macronutrients
  • Not Sleeping Enough
  • Not Hydrating Enough

Not Being Mindful of What You're Eating

If you live a busy lifestyle, it can be difficult to make the right choices for food. 

This is especially hard to do if you are trying to figure out what you're going to eat when you're already hungry and in a rush. 

Integrating some time (2min-5min) to track your food can help you avoid this mistake. 

Building the habit of logging in your food will help you monitor your daily intake to make sure you are staying within your recommended caloric deficit range.

Good Apps to Try Out

Not Paying Attention to Your Macronutrients

What macro-nutrients should I eat

Protein intake has a direct relationship with your metabolism.

If the cause of your weightloss plateau is not eating enough protein, you may just need to give your metabolism a little jumpstart by eating more of it. 

One easy way you can add more protein into your diet
- Make sure you are eating protein frequently throughout the day.


  • Beef Jerky
  • Greek Yogurt
  • Deli Turkey
  • Deli Chicken
  • Protien Shake

The lower intake of calories from your dieting can cause your metabolism to slow down. 

*The trick to overcoming the weight loss plateau is to find the “sweet spot” amount of calories you can eat without causing your metabolism to slow down to the point it stops losing weight.

Refer back to this article to figure out your reccommended calorie deficit range.

Not Sleeping Enough

Sleep has been proven to have a big effect on your ability to lose fat. 

Think about whether or not you it could be the result of you’re weight loss plateau.

If you find yourself constantly tired during the day, or feel like you aren’t getting enough sleep, try to implement more variables that will help you start getting enough sleep. 

Some steps you can take to get better sleep:

  • Blackout curtains
  • Sleep earlier
  • Dont use your phone in bed
  • Dont drink caffeine in the afternoon
  • Start meditating before you sleep to get your body relaxed before you lay down

Not Hydrating Enough

How much water should you drink

It has been proven that water can have an effect on weightloss. 

This happens due to its ability to increase your metabolism, decrease your feeding, and stimulation of lipolysis.

If you aren’t drinking enough water, it can lead to a number of negative effects such as:

  • Dehydration
  • Fatigue
  • Headache
  • Decreased Mood in women and men

To ensure you’re drinking enough water try to build the habit of drinking water when you wake up, every couple of hours during the day, as well as before, during, and after activity.

How Long Does A Weight Loss Plateau Last

weightloss plateau

Weight loss plateaus can stick around for days, weeks, months or even years. 

It really depends on how fast you act on an adjustment. 

Once you notice you are going through a plateau and those feelings hit you, try not to panic.

You CAN reverse it. 

Try going though the above mentioned topics and ask yourself where you can make some adjustments, act on it, and check in another week or two.

Most of the time you'll find that it was one of the above that has caused the sudden weight loss plateau. 

What To Do When You Are Going Through A Weight loss Plateau

weight loss plan

A Weight loss plateau can be a huge struggle to go through.

You start losing weight for a couple of weeks, you’re feeling really good about it and suddenly it stops. 

That experience can leave you feeling frustrated, confused, hopeless, and stuck.

If that's where you are right now…

Don't worry.

Take a step back to assess, and try out some of the steps mentioned above so you can get the ball rolling again. 

Here’s a quick assesment you can go through if you are experiencing a weight loss plateau.

Ask Yourself These Questions:

1. Am I being mindful of the amount of calories im eating?

If you aren’t - Start using an app like Myfitnesspal or LoseIt

2.  Am I sleeping Enough?

If you aren’t - Start implementing some of the mentioned variables to get you better rest

3.  Am I Hydrating Enough?

If you aren’t - Make sure you start drinking more water by getting a jug to carry around with you all day so you can ensure you are getting enough.

“Knowing is not enough, you must apply. Willing is not enough, you must DO”

Once you have assessed what you could be doing better, the last step is to act.

Make the possible adjustments and stick to it for a week or two before you hop on the scale again.

Hope this helps!

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