Weight loss is a journey—one that comes with its fair share of highs, lows, and frustrating plateaus.
You’ve been doing everything right: eating balanced meals, working out consistently, and resisting late-night cravings.
But then, out of nowhere, the scale refuses to budge. Sound familiar?
Weight loss plateaus are common and, believe it or not, a sign that your body is adjusting.
Here’s the truth: plateaus don’t mean failure. They’re just a signal to mix things up and push past those hurdles.
13 Hacks to Beat Weight Loss Plateaus
Below, I’ll share 13 hacks to help you bust through that plateau and start seeing results again. Let’s dig in!
1. Recalculate Your Calorie Needs
When you first started your weight loss journey, you likely calculated how many calories you needed to consume each day to shed pounds. But as you lose weight, your calorie needs change.
Your body becomes more efficient at using energy, and what worked before may not work now.
Hack: Start by recalculating your calorie requirements based on your current weight. For example, if you’ve lost 15 pounds, your body now requires fewer calories to maintain itself.
Use an online calorie calculator to adjust your daily intake, or focus on creating a small calorie deficit of 200–300 calories per day. But don’t drop too low—starving your body only slows your metabolism further.
Pro Tip: Instead of slashing calories dramatically, look for small swaps. Replace calorie-dense foods like creamy dressings or processed snacks with whole, nutrient-dense options like avocado or fresh veggies.
2. Add More Protein to Your Diet
Protein is like your weight-loss wingman. It helps preserve lean muscle mass, keeps you fuller for longer, and even has a higher thermic effect than carbs or fats (meaning your body burns more calories digesting it).
Hack: Aim to include a source of protein in every meal and snack. Think eggs for breakfast, grilled chicken or salmon for lunch, and a handful of almonds or Greek yogurt for snacks. If you’re vegan or vegetarian, focus on lentils, quinoa, tofu, or tempeh.
Example: A friend of mine was stuck in a plateau for weeks. Once she upped her protein intake to around 100 grams daily, she started seeing noticeable changes—not just on the scale but also in her energy levels and muscle tone.
.
3. Vary Your Workout Routine
One big reason for plateaus? Your body adapts to your workouts over time. If you’ve been doing the same type of exercise for months, it’s time to shake things up.
Hack: Swap out your usual cardio session for strength training or try high-intensity interval training (HIIT).
Even something as simple as changing the order of your exercises or adding a new activity, like swimming or cycling, can shock your body and reignite your progress.
Pro Tip: If you’ve been sticking to light weights, challenge yourself with heavier ones. Lifting heavier not only builds strength but also helps burn more calories post-workout due to the afterburn effect.
4. Drink More Water (Seriously)
It’s easy to underestimate the role of water in weight loss. Not only does staying hydrated support your metabolism, but it also helps control hunger and improve exercise performance.
Hack: Aim to drink at least half your body weight in ounces of water daily. For example, if you weigh 160 pounds, shoot for 80 ounces. Keep a water bottle with you throughout the day, and consider adding lemon or cucumber slices for flavor.
Fun Fact: Many people mistake thirst for hunger. The next time you feel snacky, drink a glass of water first and wait 10 minutes. You might find the craving disappears.
5. Cycle Your Carbs
Carb cycling is a popular technique that involves alternating high-carb and low-carb days to keep your metabolism guessing. This method prevents your body from becoming too comfortable in a routine.
Hack: On workout days, opt for higher carbs to fuel your activity and help with recovery. On rest days, stick to lower-carb meals focusing on protein and healthy fats.
Example: One woman I know swears by this approach. She eats oatmeal and sweet potatoes on her workout days but keeps it simple with salads, lean protein, and avocados on her rest days. She says it helped her bust through a plateau in just two weeks.
6. Experiment with Intermittent Fasting
Intermittent fasting (IF) isn’t just a fad—it’s a proven method for breaking plateaus. By giving your body a break from constant digestion, IF can help regulate insulin levels and encourage fat burning.
Hack: Start with a simple 16:8 fasting schedule (fast for 16 hours, eat within an 8-hour window).
For example, skip breakfast and have your first meal at noon, followed by dinner around 7 p.m. Make sure your meals are nutrient-dense to avoid overeating during your eating window.
Pro Tip: IF isn’t for everyone, so listen to your body. If you feel dizzy or overly hungry, it’s okay to stop and adjust.
7. Increase NEAT (Non-Exercise Activity Thermogenesis)
Here’s a secret: the calories you burn outside of your workouts (through activities like walking, cleaning, or even fidgeting) can make a big difference in your overall energy expenditure. This is called NEAT.
Hack: Find ways to move more throughout your day. Take the stairs instead of the elevator, park farther away from the store, or do a quick stretch while watching TV. These small changes add up.
Fun Idea: Set a goal to get 10,000 steps per day. Many fitness trackers make this easy to monitor, and it can turn into a fun challenge.
8. Reduce Stress and Cortisol Levels
Stress is like kryptonite for weight loss. High cortisol levels (caused by stress) can lead to fat storage, particularly around your midsection.
Hack: Incorporate stress-reducing activities into your daily routine. This could be yoga, meditation, journaling, or even just taking 15 minutes to read a book.
Don’t underestimate the power of deep breathing, either—it’s simple but incredibly effective.
Example: A lot of women find that their weight plateaus when they’re juggling too much. By carving out time for self-care, they often see the scale start moving again.
9. Reevaluate Your Cheat Meals
While cheat meals can be a helpful mental break, they can also stall progress if they’re too frequent or indulgent.
Hack: Stick to one cheat meal per week, and make it intentional. Instead of mindlessly snacking on chips, plan a meal you genuinely enjoy, like pizza or pasta. Eat it slowly, savor it, and then get back on track.
Pro Tip: Some people find that a cheat meal actually jumpstarts their metabolism by resetting their leptin levels, a hormone involved in fat loss.
10. Track Your Progress Beyond the Scale
The scale is just one tool for measuring success, and it doesn’t tell the whole story. Muscle gain, water retention, and hormonal fluctuations can all impact the number you see.
Hack: Take measurements, track how your clothes fit, or take progress photos every few weeks. These can be much more motivating than relying on the scale alone.
11. Optimize Your Sleep
Poor sleep isn’t just bad for your energy levels—it can also disrupt hormones like ghrelin (which makes you hungry) and leptin (which signals fullness).
Hack: Aim for 7–9 hours of sleep per night. Create a bedtime routine that includes turning off screens, dimming the lights, and avoiding heavy meals or caffeine before bed.
Example: One client of a fitness coach said that simply improving her sleep routine helped her break a 3-month plateau. She realized she wasn’t just tired—her body was in survival mode.
12. Incorporate Mindful Eating
Sometimes, plateaus happen because we’re eating mindlessly—grabbing bites while distracted or eating until we’re stuffed.
Hack: Slow down and pay attention to your meals. Chew your food thoroughly, put your fork down between bites, and stop eating when you’re satisfied, not full.
Pro Tip: Try the “hunger scale.” Before eating, ask yourself how hungry you are on a scale of 1–10. Eat when you’re at a 3–4, and stop when you’re at a 6–7.
13. Consider Professional Guidance
If you’ve tried everything and still can’t break your plateau, it might be time to seek help.
Hack: Work with a nutritionist, personal trainer, or coach who can identify areas for improvement that you might not see. Sometimes, an outside perspective is all it takes to uncover hidden roadblocks.
Final Thoughts
Weight loss plateaus are frustrating, but they’re also an opportunity to reassess your approach and make positive changes.
Remember, progress isn’t always linear—what matters is that you stay consistent and keep trying.
Pick a few of these hacks to implement this week, and don’t forget to celebrate the small wins along the way. You’ve got this!
Why do weight loss plateaus happen even if I’m eating healthy and exercising regularly?
Plateaus occur because your body adapts to your calorie intake and exercise routine over time.
As you lose weight, your metabolism slows down, and your body becomes more efficient at using energy.
Factors like water retention, hormonal changes, or even hidden calories in your diet can also contribute. It’s important to adjust your approach periodically to keep progressing.
How long does a weight loss plateau usually last?
A plateau can last anywhere from a few days to several weeks, depending on the individual.
If your weight hasn’t budged for more than two weeks despite consistent effort, it’s likely a true plateau.
This is a sign to reassess your diet, exercise routine, and other habits to identify where you can make changes.
Can eating more calories actually help me break a plateau?
Yes, eating more calories can sometimes help, especially if your body has been in a prolonged calorie deficit.
When your body senses it’s not getting enough energy, it may slow your metabolism to conserve resources.
Incorporating a “refeed day” or increasing calories slightly for a week can reset your metabolism and encourage fat loss when you return to a calorie deficit.