What Do You Do When You Hit a Weight Loss Plateau?

Hello, fitness enthusiasts! If you’re reading this, chances are you’re experiencing a weight loss plateau. I’ve been there, and I know how frustrating it can be. You’ve been working hard, eating right, and exercising regularly, but suddenly, the scale refuses to budge, and it can feel impossible to get past that stubborn number and continue making progress on your weight loss. Don’t worry; you’re not alone – plateaus are a common part of the weight loss journey for most people as they learn more about their bodies, fitness and nutrition, and what works and what doesn’t.

Although I have developed years of knowledge in the nutrition and fitness industries, I’ve also had first-hand experiences with weight fluctuation and weight-loss plateaus. Both have helped me learn some effective strategies that can help break through a stubborn plateau for good.

Remember: getting past a weight-loss plateau is a long-term journey, and while fat burning supplements, weight loss supplements, and fitness or nutrition tweaks will work, none of these strategies will be a quick fix on day one. Beating a weight loss plateau requires patience, persistence, and the willingness to adapt your strategies as you continue to develop your everyday routine. Every setback is a learning opportunity, and each plateau you overcome is a step closer to your ultimate goal.

Let’s dive into some practical tips and personal insights to help beat a weight loss plateau.

Understanding Weight Loss Plateaus

First, let’s talk about what a weight loss plateau is and how to recognize when you’re experiencing one.

Essentially, a weight loss plateau occurs when your body adapts to your current diet and exercise routine, causing your weight loss to stall – often for an extended amount of time. In fact, experts generally agree that to be considered a true plateau, weight must remain steady despite a continued fitness and nutrition regimen for at least four weeks. Some people report experiencing weight loss plateaus that last months or more. The current wisdom revealed by research suggests that many plateaus occur at least six months after beginning a calorie-restricted nutrition routine.

The adaptation to your current fitness and nutrition routine occurs because your body has become more efficient at performing the activities you’ve been engaging in with the nutrients you’ve been consuming, making it less likely your body will need to dip into its reserves to fuel your workout. That means it will be harder to continue to shed pounds.

Don’t fret; research tells us that weight-loss plateaus happen to nearly everyone who is on the road to better health. Still, it’s important to learn how to recognize a true plateau when you’re in one.

Common signs of a plateau include: 

Understanding these signs can help you stay motivated and patient as you work through ways to beat a weight loss plateau.

So, What Can You Do About Your Weight Loss Plateau?

When I hit my first plateau, the first thing I did was panic.

Just kidding! Fortunately, I had learned enough about fitness at that point that I was able to stay positive, stop stressing, and start doing some research to help me identify how others had busted their weight loss plateaus. Take heart – that’s the first step, and you’re taking it right now as you read this post.

What I learned had me changing the way I approach plateaus and following these crucial tips. Remember, this journey is about making sustainable changes and being kind to yourself along the way. Every step you take, no matter how small, brings you closer to your goals and helps to beat a weight loss plateau over time.

Take a Step Back and Evaluate Your Current Routine

It’s crucial to reflect on various aspects of your lifestyle and habits to identify potential areas for improvement.

Take a Look at Your Fitness and Nutrition Routine

Start by asking yourself a few key questions:

Dig Deeper Into Your Sleep Routine

This one deserves an extra look: Are you getting enough sleep?

Another essential aspect to consider is your sleep quality and quantity. Lack of sleep can significantly affect your weight loss efforts by disrupting hormone levels that regulate hunger and appetite. Additionally, poor sleep can lead to increased stress levels, which may result in emotional eating or cravings for unhealthy foods. By addressing your sleep in addition to your current fitness and nutrition routine, you can create a more balanced and effective approach to break through your weight loss plateau.

Reassess Your Caloric Intake

Now that you’ve taken a look at your overall routine, it’s time to dig a little deeper.

One common reason for a weight-loss plateau is that your caloric needs have changed. As you shed many pounds over the course of several weeks, your body requires fewer calories overall. This is because your body becomes more efficient at using energy, and the smaller your body mass, the fewer calories you need to maintain it. Chances are, you’ll need to reduce the amount of calories you’re taking in.

Try an Online Calculator or a Nutritionist

When I hit a plateau in my fitness journey, I recalculated my daily caloric needs using an online calculator that suggested a calorie intake amount based on my new activity and weight. It turned out that I needed to adjust my caloric intake to match my new weight, which was much lower than my starting point months before.

In addition to using an online calculator, I consulted with a nutritionist to ensure my new caloric intake was balanced and sustainable. This recalibration included not only lowering my caloric intake but also ensuring I was getting the right nutrients to support my workouts and overall health.

Make the Necessary Tweaks

Eating foods that contain natural fat burners is a great way to support your nutritional needs during a plateau. I started tracking my food intake more diligently, paying closer attention to portion sizes and the types of food I was consuming. By making these adjustments and being mindful of my eating habits, I was able to get past the plateau and continue progressing toward my weight loss goals.

It’s important to remember that as your body changes, your approach to diet and nutrition may need to evolve as well. Embrace the journey and stay proactive! Keep monitoring your progress, stay informed about your body’s needs, and don’t be afraid to make the necessary tweaks. You’ve got the power to push past any plateau and keep moving forward toward your ultimate health and fitness goals!

De-Stress to Beat A Weight Loss Plateau

Another factor that is likely preventing you from beating your weight-loss plateau is your current stress levels. Contrary to popular belief, stress is a highly impactful disorder that can be a significant factor in hitting a weight loss plateau. When you’re stressed, your body releases cortisol, a hormone that can lead to increased appetite and fat storage, particularly around the abdominal area. To break through a weight loss plateau, it’s essential to manage and reduce stress levels.

Try Stress-Reducing Routines

Incorporating activities like yoga, meditation, and deep breathing exercises into your daily routine can help reduce cortisol levels and promote relaxation. Yoga, for example, can provide physical relaxation by helping the body release tension, increase flexibility, and address muscle strain and tightness. It can also help promote physical and mental relaxation by reducing overload in the sympathetic nervous system.

Yoga, meditation, and breathing exercises can all help you induce calmness, and provide clarity and relaxation. You might also find that these activities can help you focus on your goals, both before and after your workout, and get in the zone during your workout. Plus, you’ll get an additional boost of endorphins, those feel-good hormones you’re already getting from your regular workouts.

Take Time for Self-Care

Additionally, ensuring you get adequate sleep and taking time for hobbies or activities that bring you joy can improve your overall well-being. Engaging in regular physical activity not only helps in reducing stress but also enhances mood and energy levels. Establishing a consistent routine that includes downtime for self-care can prevent burnout and keep your motivation high. By prioritizing self-care and stress management, you can create a more favorable environment for weight loss and overall health.

Remember, taking care of your mental and emotional health is just as important as your physical health on your weight loss journey. Incorporating these practices into my routine was transformative. I found that when I dedicated time to rest and relaxation, I had more energy and focus during my workouts to beat a weight-loss plateau over time. Prioritizing sleep helped regulate my appetite and cravings, making it easier to stick to a healthy diet. Engaging in activities I love, like painting and hiking, gave me a mental break from the stresses of daily life, which positively impacted my mood and motivation. Finding balance in my life was key; it allowed me to approach weight loss from a place of self-love and acceptance, rather than punishment. This shift in mindset not only made the journey more enjoyable but also more sustainable in the long run.

Mix Up Your Workouts

Need to shake up your process to beat a weight-loss plateau? The answer may also be seeking a change in your weekly exercise routine! Believe it or not, your body is highly adaptable, but it can also get used to the same workouts, making them less effective over time as your muscles and metabolism adapt to the regular demands placed on them. This phenomenon, known as the principle of adaptation, can be countered by incorporating variety into your fitness regimen.

Getting past a weight-loss plateau is not an easy task, and when I went through this experience in college, I started incorporating different types of exercises along with a natural fat burner to keep my body guessing and continuously challenged. Here’s what worked the best:

High-Intensity Interval Training

High-intensity interval training (HIIT) became a staple in my routine. These workouts involve short bursts of intense exercise followed by brief periods of rest or low-intensity activity. This type of workout is incredibly effective for burning calories and boosting your metabolism, even after you’ve finished exercising. It’s also time-efficient, making it easier to fit into a busy schedule if you have limited availability throughout each week.

Strength Training

In addition to HIIT, I integrated strength training into my weekly workout, as building muscle is key to increasing your resting metabolic rate. As you increase your resting metabolism, your body builds the ability to burn more calories even when you’re not working out. Strength training exercises like squats, deadlifts, and bench presses not only help in muscle building but also improve overall strength and endurance. Plus, varying the types of strength training, such as using free weights, resistance bands, or body-weight exercises, can keep your workouts fresh and engaging when you need the extra push!

Yoga

For lower resistance days, yoga also became a crucial part of my routine. While it might not seem as intense as HIIT or strength training, yoga offers numerous benefits that can aid in weight loss. It improves flexibility, reduces stress (which can be a significant factor in weight loss plateaus), and enhances mindfulness. Yoga sessions can vary in intensity, from restorative and relaxing to power yoga sessions that build strength and endurance.

As I mentioned earlier, I highly enjoyed using yoga as an effective way to de-stress. But, it also became my go-to habit to beat a weight loss plateau over the course of several weeks. Incorporating yoga into my fitness regimen brought a sense of balance to my routine, both physically and mentally. Each session provided a sanctuary where I could tune into my body’s needs and cultivate a deeper connection with myself. Whether it was a gentle flow to ease tension or a challenging sequence to build strength, yoga offered a holistic approach to wellness that complimented my fat-burning efforts perfectly. Plus, the sense of accomplishment after each session was incredibly gratifying, motivating me to stay consistent on my weight loss journey.

Sprinkle in New Things

The key here is to mix things up so your body doesn’t become too accustomed to a particular fitness routine. I liked my HIIT and strength training, and those two remained staples – I just varied my approach and diversified my focus. Switching in new bodyweight resistance exercises like burpees and wall sits helped prevent things from becoming stale. I also honed in on different target areas and fitness goals, like strengthening my quads or building my endurance when my regular workouts were seeming so-so.

Another strategy to try is to mix in different workout styles altogether. Check out your local gym and see what classes are offered. Getting adventurous is how I discovered not only the benefits of yoga but also the serious core strength necessary to excel at Pilates. Or, if you enjoy a particular team sport, individual sport, or exercise-related hobby, throw that in at the gym, too. Explore workouts like spin, rowing, or competitive leagues to pump up your calorie burning and your skill level.

By mixing up my exercise routine with a combination of HIIT, strength training, yoga, and other activities, I found that not only did I beat a weight-loss plateau, but my overall fitness and enjoyment of exercise improved significantly. So, don’t be afraid to experiment with new workouts and keep challenging yourself—you’ll be amazed at the progress you can make!

Supplements for a Weight Loss Plateau

Hitting a weight loss plateau can feel like your efforts are being wasted, but trust me, it’s a normal part of the process. One effective strategy that helped me push past this barrier was incorporating a safe fat burner into my routine to ensure I was making the most of my workouts.

After researching and trying various options, I found that natural fat burning supplements can be a great addition to boost metabolism, curb appetite, and increase energy levels. What I love about using natural fat-burning supplements is their blend of premium ingredients like vitamin B12, chromium picolinate, and L-carnitine, which work together to enhance fat-burning, support liver function, and keep those pesky cravings at bay. Using a fat-burning supplement with these natural ingredients can give you that extra edge to stay active and motivated.

When I started using a fat burner, I noticed a significant increase in my energy levels, making it easier to push through intense workouts. Plus, it helped regulate my appetite, allowing me to stick to my dietary goals without feeling deprived. It’s important to remember that while supplements for weight loss can be incredibly helpful, they’re most effective when combined with a balanced diet, regular exercise, and adequate sleep.

So, if you’re struggling to break through a weight loss plateau, consider adding a safe and natural fat burner to your regimen. For me, fat burners have been a game-changer in my fitness journey. They’re not a magic solution, but they’ve played a crucial role in helping me achieve my goals.

I think you’ll notice that fat burners provide that extra push during workouts, helping you sweat it out and push yourself further. They might also help curb your cravings, making it easier to stick to healthier eating habits. Keep pushing forward, stay consistent, and remember that every small step brings you closer to your goals!

The Road To Your Ultimate Health: Staying Positive

Experiencing a weight loss plateau can be frustrating and disheartening, leading you to question your efforts and dedication. However, it’s crucial to understand that plateaus are a natural part of the weight loss journey. Our bodies are incredibly adaptive, and as we make progress, they adjust to maintain equilibrium.

To overcome this hurdle, it’s essential to reassess your current routine and identify areas where small adjustments can be made. This could involve tweaking your exercise regimen by increasing the intensity or duration of your workouts or modifying your diet by incorporating new healthy recipes and adjusting portion sizes. Remember, even minor changes can make a significant difference over time!

Finally, maintaining a positive mindset is equally important to break through a weight loss plateau. Celebrate your achievements so far and focus on the non-scale victories, such as increased energy levels, improved sleep, or better-fitting clothes. Don’t be afraid to seek support from friends, family, or a supplement expert, as they can offer valuable guidance and encouragement in case you need to boost your routine with a natural fat-burning supplement.

Push Through Your Plateau

I hope that by sharing my own experiences and tips For breaking a weight loss plateau, I can help you navigate through this temporary setback. Keep pushing forward, stay committed to your goals, and, most importantly, believe in yourself. You have the strength and resilience to break through this plateau and achieve the healthy, happy body you deserve!

If you’d like more information about my journey, you can check in on my progress on my Instagram. For additional tips and wellness knowledge, as well as access to the weight management and Wellness Shop, subscribe to the Compounding Pharmacy of America blog.

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Additional Resources:

1. Thomas, D. M., Martin, C. K., Redman, L. M., Heymsfield, S. B., Lettieri, S., Levine, J. A., Bouchard, C., & Schoeller, D. A. (2014). Effect of dietary adherence on the body weight plateau: a mathematical model incorporating intermittent compliance with energy intake prescription. The American Journal of Clinical Nutrition, 100(3), 787–795. https://doi.org/10.3945/ajcn.113.079822
2. ‌Hall, K. D., & Kahan, S. (2018). Maintenance of Lost Weight and Long-Term Management of Obesity. Medical Clinics of North America, 102(1), 183–197. Ncbi. https://doi.org/10.1016/j.mcna.2017.08.012
3. ‌Park, C. L., Finkelstein‐Fox, L., Sacco, S. J., Braun, T. D., & Lazar, S. (2020). How does yoga reduce stress? A clinical trial testing psychological mechanisms. Stress and Health, 37(1). https://doi.org/10.1002/smi.2977