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How can I overcome a weight loss plateau and keep making progress towards my goals?

Hi everyone,

I have been on a weight loss journey for the past few months and have made some progress. However, I seem to have hit a plateau and am not seeing the same results as before. I have been sticking to my diet and exercise routine, but my weight has remained the same for a few weeks now.

I am feeling frustrated and discouraged as I really want to reach my weight loss goals. I am hoping to get some advice and tips from others who have experienced a weight loss plateau. How can I overcome this and keep making progress towards my goals? What changes can I make to my diet or exercise routine to break through this plateau?

Thank you in advance for your help!

All Replies


Hey there,

I have also experienced a weight loss plateau in the past, and it can be really frustrating. One thing I found helpful was to switch up my exercise routine. If you've been doing the same exercises for a while, your body may have adapted to them and they may not be as effective. Try incorporating new exercises or increasing the intensity of your current ones.

Another thing to consider is your calorie intake. As you lose weight, your body requires fewer calories to function, so you may need to adjust your calorie intake accordingly. It's also important to make sure you're getting enough protein, as it helps with muscle repair and growth.

Don't forget about hydration either - make sure you're drinking enough water throughout the day. Sometimes our bodies can mistake thirst for hunger, so staying hydrated can actually help with weight loss.

Finally, be patient with yourself! Plateaus are a normal part of the weight loss journey, and it's important to celebrate the progress you have made so far. Keep sticking to your routine and making healthy choices, and you will eventually break through the plateau.

Hope this helps!


Hi everyone!

I, too, have experienced a plateau while on my weight loss journey. What helped me overcome this hurdle was by assessing my stress levels, sleep quality, and water intake.

If we are stressed or lacking on sleep, it can impact the hormones in our bodies and lead to water retention or slowed metabolism. Adequate sleep is crucial for our overall well-being, and studies have also shown that poor sleep can cause weight gain. So, make sure to prioritize sleep, aim for 7 - 8 hours per night and maintaining a routine sleep schedule.

In addition, staying hydrated is one of the essential elements of weight loss. Drinking enough water helps to support a healthy metabolism, flush toxins, and can help control hunger and cravings. Keep a reusable water bottle with you throughout the day and aim for a minimum of 8 cups of water daily.

Finally, be sure to mix up your exercise routine continually! Add new exercises, maybe a new group fitness class, or simply go for a hike. By challenging your muscles, you can boost your metabolism and promote weight loss.

Remember, even small changes in our routines or habits can lead to lasting results. Believe in yourself and keep at it!

Best of luck, guys!


Hi there,

I know how frustrating it can be to hit a weight loss plateau. I went through a similar situation and found that tracking my macros gave me the push I needed to see progress again.

Counting my protein, fats, and carbs helped me evaluate my daily intake and ensure that I was getting enough of the right nutrients that my body needed. Understanding how many calories I was consuming and using per day helped me tailor my meal plan accordingly.

There are many apps available that can help in tracking macros which makes it easy for you to know how many grams of protein, carbs, and fats you need to consume each day.

Additionally, I switched up my exercise routine to include more resistance and strength training workouts. I realized that I was heavily focused on cardio and wasn't doing enough strength training which can help in maintaining an active metabolism.

Above all else, stay positive and stay committed. Remember that a weight loss plateau is only temporary and you can overcome it! Keep making small changes and trust the process.

Good luck!



I completely understand how frustrating going through a weight loss plateau can be. I've found that switching up my routine and adding more strength training to my workouts has really helped me overcome a plateau. Sometimes, when we lose weight, our bodies begin to lose muscle mass along with fat. By increasing the amount of strength training exercises we do, we can rebuild or maintain muscle which can help speed up our metabolism and promote weight loss.

It can also be helpful to track other metrics besides just your weight. Take progress pictures, measure your waist circumference, or keep track of your overall energy levels. Sometimes, these non-scale victories can be more motivating than watching the scale go down.

Another thing to consider is whether or not you're getting enough sleep. Sleep deprivation can lead to an increase in appetite and cravings for high-calorie snacks.
Finally, don't be too hard on yourself! Losing weight is a journey and it's important to celebrate any progress you make, even if it's not reflected on the scale.

I hope this helps!


Hi everyone,

I went through a weight loss plateau just a few weeks ago and it can be tough mentally. One of the things which worked well for me was to focus on increasing my protein intake.

Protein can help reduce hunger and cravings, boost your metabolism, and help maintain your muscle mass - each of which plays a vital role in weight loss. Studies have shown that increasing your protein intake can aid in weight loss by reducing your food intake, increasing your feelings of fullness, and boosting your metabolic rate.

I found it helpful to incorporate lean sources of protein like chicken breasts, fish, and lentils into my diet. Reducing my carbohydrate intake in place of protein helped control my hunger and reduce my overall calorie intake.

It's also important to keep yourself motivated by reminding yourself of your progress thus far, taking progress pictures or measurements, and setting new short-term goals. Often, it's the small changes we make that lead to lasting progress, so keep at it, and you will eventually break through the plateau.

Good luck, and remain focused on your goals!


Hey everyone,

I was in this same situation a few months ago when I hit a weight loss plateau. I had been eating healthy and exercising regularly, but I wasn't seeing the same progress as before. One thing that helped me was to switch up my meal plan.

I realized that I had gotten into a food rut and was eating the same things every day. Even if they were healthy foods, my body had become used to the same nutrients and wasn't responding in the same way.

I started incorporating more fiber-rich foods, like veggies and whole grains, into my meals, and reduced my carbohydrate and sugar intake. This helped to boost my metabolism and get me back on track towards my goals.

Additionally, I found that adding in more daily movement has helped me make progress again. Even just going for a walk after dinner or taking a few extra laps around the office during the day can make a difference.

Remember that weight loss is a marathon, not a sprint. As you get closer to your goals, progress may slow down, but that doesn't mean you should give up. Keep making small changes to your diet and exercise routine, and you'll get there in the end.

Don't lose hope, and good luck!


Hi there,

I can completely relate to feeling stuck in a weight loss plateau. In my experience, what worked for me was to make sure I was staying honest with myself about my calorie intake. Even though I thought I was eating healthy, I realized I often snacked without realizing it, added extra ingredients to my food, or didn't measure my portions correctly.

Keeping a food journal, tracking my calories intake or using an app to track, helped me stay accountable and be more mindful of what I was eating. It's easy to slip back into old habits or become complacent and less careful about what you eat when tracking your food, but regularly tracking your intake can help maintain awareness and curb mindless snacking.

It's also important to switch up your workout routine. Consider incorporating high-intensity interval training (HIIT) workouts or mixing in more cardio or strength training into your routine. Varying your routine can help you overcome a plateau and help you break through any plateau.

Remember, weight loss isn't always a linear journey. Take the time to appreciate your progress and don't be discouraged by the occasional plateau. Keep making healthy choices and you'll soon get back on track towards your weight loss goals.

Good luck!

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