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Breaking Through a Weight Loss Plateau


Weight loss plateaus can be frustrating, but there are several strategies you can use to overcome them. Here are some tips to help you break through a weight loss plateau:

  1. Re-evaluate your calorie intake: As you lose weight, your body may require fewer calories to function, so you may need to adjust your calorie intake to continue losing weight. Use a food diary or a calorie tracking app to track your calorie intake and adjust it accordingly.

  2. Change up your exercise routine: Your body may have adapted to your current exercise routine, so switch up your workout to challenge your muscles in new ways. Incorporate strength training to build lean muscle mass, which can increase your metabolism and help you burn more calories.

  3. Focus on nutrient-dense foods: Eating whole, nutrient-dense foods can help you feel fuller and provide your body with the nutrients it needs to function optimally. Focus on eating plenty of vegetables, fruits, lean protein, and healthy fats.

  4. Get enough sleep: Lack of sleep can disrupt your hormones and make it more difficult to lose weight. Aim for 7-9 hours of sleep per night to help support your weight loss efforts.

  5. Reduce stress: Stress can also interfere with weight loss by increasing cortisol levels, which can contribute to weight gain. Try incorporating stress-reducing activities like yoga, meditation, or deep breathing exercises into your daily routine.

  6. Spread protein intake throughout the day: When it comes to protein, it’s not just your total intake for the day that matters. Consuming protein throughout the day provides you with several opportunities to boost your metabolism through the thermic effect of food (TEF). Research has shown that eating protein at every meal is beneficial for weight loss and muscle mass retention.

  7. Eat more fibre: Fibre promotes weight loss by slowing the movement of food through your digestive tract, decreasing appetite and reducing the number of calories your body absorbs from food.

  8. Avoid alcohol: Alcohol may interfere with weight loss by providing empty calories, making it easier to overeat and increasing belly fat storage.

Remember that weight loss plateaus are a normal part of the weight loss process. Don't get discouraged and keep making healthy choices to support your overall health and well-being.


If you have any concerns about your diet, consult a registered dietitian or your healthcare provider.

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