{"id":20585,"date":"2021-04-05T16:07:20","date_gmt":"2021-04-05T16:07:20","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=20585"},"modified":"2026-02-18T15:38:05","modified_gmt":"2026-02-18T15:38:05","slug":"how-to-break-a-weight-loss-plateau","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/","title":{"rendered":"How To Break A Weight Loss Plateau?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/#How_To_Break_A_Plateau_In_Weight_Loss_15_Best_Tips\" >How To Break A Plateau In Weight Loss: 15 Best Tips<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/#Increase_The_Intensity_And_Frequency_Of_Your_Workouts\" >Increase The Intensity And Frequency Of Your Workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/#Keep_A_Food_Journal\" >Keep A Food Journal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/#Increase_Your_Protein_Intake\" >Increase Your Protein Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/#Avoid_Stress\" >Avoid Stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/#Get_Enough_Quality_Sleep\" >Get Enough Quality Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/#Eat_More_Fiber\" >Eat More Fiber<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/#Experiment_With_Intermittent_Fasting\" >Experiment With Intermittent Fasting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/#Eat_More_Vegetables\" >Eat More Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/#Hydrate_More\" >Hydrate More<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/#Ditch_The_Alcohol\" >Ditch The Alcohol<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/#Mix_Up_Your_Workouts\" >Mix Up Your Workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/#Do_Not_Skip_Your_Meals\" >Do Not Skip Your Meals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/#Reduce_Your_Carbs_Intake\" >Reduce Your Carbs Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/#Eat_Only_When_You_Are_Hungry\" >Eat Only When You Are Hungry<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/#Do_Not_Rely_On_The_Scale_Alone\" >Do Not Rely On The Scale Alone<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A weight loss journey can be frustrating. But once you are committed, eat healthily, and exercise regularly, you begin to lose weight and see the results. However, a lot of the time, you reach a weight plateau, and despite following your weight loss regimen, you just can&#8217;t seem to lose weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A weight loss plateau refers to this stalemate where your weight won\u2019t budge. It can be very frustrating and demotivating. But the good news is that there are ways to remedy this. Here\u2019s how to break a weight loss plateau.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Break_A_Plateau_In_Weight_Loss_15_Best_Tips\"><\/span><b>How To Break A Plateau In Weight Loss: <\/b><b>15 Best Tips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you reach a plateau, and you stop shedding pounds, you become discouraged. Research suggests that weight loss plateaus happen between 6 to 9 months after beginning your weight loss journey.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Researchers are not quite sure about what causes weight loss plateaus, but there are a few theories that try to explain the phenomenon.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The body adapts to weight loss and tries to defend itself against losing any more weight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Individuals stray from their diets after a couple of months.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Body metabolism slows down if a person sheds off pounds too quickly.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">So when you cannot seem to lose weight, what next? We share 15 ways on how to break a weight loss plateau fast.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Break_A_Weight_Loss_Plateau\"><img decoding=\"async\" class=\"aligncenter wp-image-33406 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4885-1024x576.png\" alt=\"how to break a weight loss plateau\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4885.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4885-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4885.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4885.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Increase_The_Intensity_And_Frequency_Of_Your_Workouts\"><\/span><b>Increase The Intensity And Frequency Of Your Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Exercising is one of the best ways to burn more calories and <a href=\"https:\/\/betterme.world\/articles\/latest-diet-trends\/\">lose more weight<\/a>. Once your body adapts to it, you may stop shedding pounds. As you lose weight, your metabolism slows down. Reviewing your workout plan may help you get back on track and break that weight loss plateau.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The progressive reduction in metabolic rate as your body weight reduces can make shedding pounds extremely challenging. Good news, though, adjusting your workout can help counteract this phenomenon.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Resistance training is a great place to start. It is one of the best ways on how to break a weight loss plateau of bodybuilding. It helps build muscle mass.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It also increases after-burn exercise. This means that even at rest, you burn more calories. Resistance training is an excellent form of <a href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/\">workout<\/a> for weight loss because you burn more calories each day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Interval Training is also another great option<\/span><span style=\"font-weight: 400;\">. It involves increasing your workout intensity for a while then switching back to the normal pace. You can combine 5 minutes of high-intensity exercises and five minutes of low-intensity workout, then rest and repeat the series. Interval training helps increase your muscle mass and with fat loss.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also increase the number of times you work out per week. For example: if you usually exercise three times a week, you can start exercising 6 times a week.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Keep_A_Food_Journal\"><\/span><b>Keep A Food Journal<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A food journal is a log of all the food, beverages, and other meal intakes. Start keeping a record of what you eat and be honest about it. You may have begun consuming more calories than you actually need and may not have realized it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you start monitoring your food intake, you may be able to tell how many calories you are consuming. A food journal is also a good reminder of your <a href=\"https:\/\/betterme.world\/articles\/2-meal-a-day-diet\/\">meal plans<\/a>. It may also help you stay focused and motivated.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With a journal, you can study trends and identify areas that require improvement. You also hold yourself accountable. The best part about a journal is that you can notice and appreciate your small wins while monitoring your progress.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Increase_Your_Protein_Intake\"><\/span><b>Increase Your Protein Intake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you are having trouble losing weight, upping your protein may help. Protein is an essential macronutrient when it comes to <a href=\"https:\/\/betterme.world\/articles\/weight-loss-for-women-over-30\/\">weight loss<\/a>. Protein increases your metabolic rate compared to carbs and fats as it increases the thermic effect of food. Digestion of protein takes more energy than digestion of carbohydrates or fat, so eating more protein (while not increasing overall calorie intake) should increase the total calories you burn (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC524030\/\">3<\/a>).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein also helps suppress the release of the hunger hormone ghrelin that stimulates appetite. The nutrient also may cause an increase in the production of a hormone called peptide YY responsible for the feeling of satiety (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16950139\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Meaning, when you eat protein-rich foods, you stay full for longer. Besides, protein also helps protect against lean muscle mass loss that usually occurs during weight loss (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19927027\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Spreading out your protein intake throughout all your meals is crucial. Health experts recommend that you consume about 20 to 30 grams of protein at each of your typical 3 meals per day (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25926513\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/200-grams-of-protein-a-day-meal-plan\/\">200 Grams Of Protein A Day Meal Plan: Is Going To Such Extremes Worth It?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Break_A_Weight_Loss_Plateau\"><img decoding=\"async\" class=\"aligncenter wp-image-33058 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-3-1024x576.png\" alt=\"weightloss plateau\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-3-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-3.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Avoid_Stress\"><\/span><b>Avoid Stress<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As trivial as it sounds, stress can interfere with <a href=\"https:\/\/betterme.world\/articles\/metabolic-diet-plan-13-days\/\">weight loss<\/a>. Whether it is stress due to your weight loss or any other thing, it has a negative impact on you. First, when you are stressed, you tend to overeat as you find comfort in doing so. We often refer to this as stress eating.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, stress increases the body&#8217;s production of cortisol. Cortisol is the primary stress hormone. Much as it helps your body respond and deal with stress, it may also increase belly fat storage. This seems to be more pronounced in women (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16353426\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Overproduction of cortisol thus negatively affects weight loss.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Learning to manage stress can aid in weight loss. You can try stress management practices such as meditation, reading, journaling, painting, dancing, or listening to music.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Get_Enough_Quality_Sleep\"><\/span><b>Get Enough Quality Sleep<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sleep is vital for your general well-being. Just like the body needs food, the brain needs rest. Sleep duration is an important determinant of body weight and metabolism. Not getting enough seems to lower your metabolic rate and alters hormones that control appetite and fat storage.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Individuals who sleep less are reported to have increased levels of ghrelin and reduced levels of leptin. The dysregulation of these two hormones causes an increase in appetite, resulting in weight gain over time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC535701\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Short sleep also decreases the resting metabolic rate, and it only returns to normal after adequate sleep (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26538305\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So avoid the late-night Netflixing and switch off that TV and go to bed. Try to get at least 7 to 8 of sleep for your overall good health and help you lose weight.<\/span><b><\/b><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Break_A_Weight_Loss_Plateau\"><img decoding=\"async\" class=\"aligncenter wp-image-33008 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/11-1-1024x576.png\" alt=\"how to break a weight loss plateau\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/11-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/11-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/11-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/11-1.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Eat_More_Fiber\"><\/span><b>Eat More Fiber<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">One of the best ways to cut weight is by filling up on fiber. This is because fiber is more filling. Besides, fiber has other great benefits like lowering blood pressure, stroke, diabetes, and coronary disease (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19335713\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). While all types of fibers enhance weight loss, viscous fiber has a more significant impact. Research suggests that viscous fibers reduce appetite more compared to the less viscous fibers (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21676152\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Viscous fiber is the type that dissolves in water or liquid. It forms a gel-like substance slowing the digestion of food, leaving you full for longer. Eating more bulk also helps reduce the number of calories you consume from other types of foods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Excellent dietary fiber sources include apricots, oats, brown rice, berries, nuts, and seeds like almonds, peanuts, and chia seeds. So switch that white rice for brown rice or cookies for almonds to help you break through your <a href=\"https:\/\/betterme.world\/articles\/weight-loss-for-women-over-40\/\">weight loss<\/a> plateau.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Experiment_With_Intermittent_Fasting\"><\/span><b>Experiment With Intermittent Fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you have not explored intermittent fasting and the scale won\u2019t budge, you may want to consider it. Intermittent fasting (IF) involves going without food for a certain period, usually between 16 to 48 hours. This practice has been shown to promote weight loss as well as a person\u2019s overall health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A meta-analysis of various intermittent fasting studies reveals that it resulted in a 3 to 8 % weight loss with 3 to 24 weeks (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24993615\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). IF does not specify which foods you should eat but focuses on when you should eat. Common methods of IF include fasting for 16 hours daily or 24 hours twice a week.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should consult a health care professional before experimenting with IF. And given that it might come with other health benefits alongside weight loss, it may be worth it.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Eat_More_Vegetables\"><\/span><b>Eat More Vegetables<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Vegetables are nutrient-dense low-calorie foods making them perfect for your weight loss diet. They are loaded with <a href=\"https:\/\/betterme.world\/articles\/vitamins-for-weight-loss\/\">vitamins<\/a>, are high in fiber, and are low on carbs. If you can\u2019t seem to shed any more pounds, eating more veggies might help.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies reveal that diets that incorporate more vegetables result in the greatest weight loss (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24667750\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Sadly, many people do not eat enough of these foods. Eating more vegetables is an excellent way of reducing fat intake while controlling hunger levels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Given the great benefits of vegetables, including a side dish of kales, spinach, or broccoli, every meal shouldn\u2019t be as hard. In fact, following a diet with plenty of vegetables should be easier to follow as it allows you to eat more.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Hydrate_More\"><\/span><b>Hydrate More<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Hydration is one of the most overlooked aspects of weight loss. Drinking water helps flush out excess salts from your system. It is also an appetite suppressant. It thus increases the feeling of satiety and reduces hunger<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sometimes, you may grab something to eat when you are, in fact, thirsty. Drinking water thus helps reduce unnecessary snacking. Before any meal or snack, drink one or two glasses of water.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Water also temporarily increases your resting metabolic rate, helping you burn calories. The body also needs water to burn and store fat properly. Hydrating is a great tip on how to break through a weight loss plateau after 40.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So check your overall water intake. Carry a bottle of water with you to work or on walks. Drinking water may help you break that weight loss plateau and put you back on track to achieving your goal weight.\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/3-rules-to-help-you-start-an-effective-30-day-water-challenge\/\">3 Rules To Help You Start An Effective 30-Day Water Challenge<\/a><\/span><\/i><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Ditch_The_Alcohol\"><\/span><b>Ditch The Alcohol<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Don\u2019t we all love drinking that bottle of beer after a long exhausting day? But do you know that consuming booze might be interfering with your ability to lose weight? Alcoholic drinks are very calorific, and because of alcohol metabolism, your drinking habits often result in weight gain.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What&#8217;s more, people make terrible diet choices after and while drinking. Consuming refined carbs high in calories while drinking results in weight gain and an increase in your waistline. Overeating after a night of drinking may also result in putting on extra pounds.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research shows that alcohol suppresses the burning of fat. Also, alcohol metabolism takes priority putting the metabolism of other nutrients on hold (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11115785\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). This is because the body prioritizes getting rid of a toxic by-product of alcohol called acetate. Heavy drinking thus slows your body&#8217;s metabolism, eventually resulting in weight gain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your weight has stalled, cutting the booze may be for the best. If you do not want to drop it altogether, drink it less often and in smaller amounts. Also, remember to eat a high-protein meal before drinking to avoid craving junk afterward.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Break_A_Weight_Loss_Plateau\"><img decoding=\"async\" class=\"aligncenter wp-image-32234 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4568-1024x576.png\" alt=\"how to break a weight loss plateau\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4568.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4568-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4568.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4568.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Mix_Up_Your_Workouts\"><\/span><b>Mix Up Your Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Rather than doing your routine cardio workouts or the usual HIITs, try mixing things up a little. You can add a few cardio sessions if you do strength training. Over time your muscles adapt to your regular workouts and learn how to use fewer calories for those exercises.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do not shy away from experimenting. You may also try out a new physical activity like running, hiking, playing tennis, or rock climbing. During your workouts, do not forget to drink plenty of water.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Do_Not_Skip_Your_Meals\"><\/span><b>Do Not Skip Your Meals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While trying to <a href=\"https:\/\/betterme.world\/articles\/oat-smoothie-weight-loss\/\">lose weight<\/a>, you might be tempted to skip meals and eat less. Much as this strategy may seem helpful, in truth, it sabotages your weight loss effort. The body needs energy and nutrients to function properly. You get these vitamins, minerals, and energy from the food you eat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Skipping meals slows your body\u2019s metabolism<\/span><span style=\"font-weight: 400;\">. By skipping meals, you only lose out on nutrients and end up feeling tired. In fact, you are more likely to overeat and snack on high-fat high-carb foods that could result in weight gain.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To cut weight, you have to burn more calories than you consume. And with a slow metabolism, the body does not efficiently burn calories. The best way to achieve this is to balance how many calories you consume and how many you burn.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Men need about 2700 kcal daily, while women require 2200 kcal<\/span><span style=\"font-weight: 400;\">. Instead of skipping meals, eat nutrient-dense foods such as avocados, nuts, seeds, leafy greens such as kales, spinach, broccoli, and whole grains such as barley, wheat, and quinoa. This way, you get the calories and nutrients you need.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Break_A_Weight_Loss_Plateau\"><img decoding=\"async\" class=\"aligncenter wp-image-32145 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4517-1024x576.png\" alt=\"how to break a weight loss plateau\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4517.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4517-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4517.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4517.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Reduce_Your_Carbs_Intake\"><\/span><b>Reduce Your Carbs Intake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You might be wondering how to break a weight loss plateau on a low-carb diet. Low-carb diets are known to be beneficial to weight loss. Some research indicates that individuals who consumed very low-carb diets register a more significant weight loss over time compared to those who consumed low-fat diets (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23651522\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When your weight loss is slow, lowering your carbs intake might help. Very low carbohydrate diets have been shown to promote satiety and reduce hunger compared to other types of diets. Staying full for longer means that you will not crave any high sugar, unhealthy junk foods.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Eat_Only_When_You_Are_Hungry\"><\/span><b>Eat Only When You Are Hungry<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Listen to your body and eat only when you are hungry. This does not mean that you wait until you are totally famished. Ignoring your hunger signals may lead to overeating.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Often we eat according to a certain schedule. Turning to listen to what your body is telling you will help you fuel your body. Eating when you are hungry means getting more satiety from the meals than when you weren\u2019t hungry.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, you should eat several hours before going to bed as your body\u2019s resting metabolic rate slows down at night. Time your evening meal early so that it is not too close to your bedtime. This will help prevent weight gain as well as acid reflux and indigestion.\u00a0<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Do_Not_Rely_On_The_Scale_Alone\"><\/span><b>Do Not Rely On The Scale Alone<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While trying to shed some pounds, you might be tempted to hop onto the scale every day and check how many pounds you have shed. This is not a healthy practice as weight loss should focus on your wholeness as an individual. The scale may, therefore, not reflect your actual progress.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you work out regularly, you might be building muscle that is denser than fat. If the scale is not moving, it might be because you are not losing fat and building muscle.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try to look beyond the numbers. How do you feel? How you feel, achieving greater perseverance, and looking great in your jeans should be reasons for you to celebrate. Focusing only on shedding pounds will affect you negatively. It is better to take a positive holistic approach to your weight loss journey.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">At some point in your weight loss journey, you may reach a plateau where you do not lose any more weight. Such slow weight loss can be discouraging. However, it does not mean that you should give up on achieving your ideal weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try out some of the above tips on how to break weight loss plateau. Remember to stay positive and keep trying. With patience and motivation, you can break through a weight loss plateau.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do not hesitate to seek help from a doctor or health expert. With the support and continued effort, you can break through your weight loss plateau and achieve your weight loss goals.\u00a0<\/span><\/p>\n<p><iframe title=\"BetterMe | Create Happiness now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16950139\/\"><span style=\"font-weight: 400;\">Critical role for peptide YY in protein-mediated satiation and body-weight regulation<\/span><\/a><span style=\"font-weight: 400;\"> (2006, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25926513\/\"><span style=\"font-weight: 400;\">Defining meal requirements for protein to optimize metabolic roles of amino acids<\/span><\/a><span style=\"font-weight: 400;\"> (2015, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC524030\/\"><span style=\"font-weight: 400;\">Diet induced thermogenesis<\/span><\/a><span style=\"font-weight: 400;\"> (2004, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21676152\/\"><span style=\"font-weight: 400;\">Effects of dietary fibre on subjective appetite, energy intake and body weight: a systematic review of randomized controlled trials<\/span><\/a><span style=\"font-weight: 400;\"> (2011, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19335713\/\"><span style=\"font-weight: 400;\">Health benefits of dietary fiber<\/span><\/a><span style=\"font-weight: 400;\"> (2009, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19927027\/\"><span style=\"font-weight: 400;\">Increased protein intake reduces lean body mass loss during weight loss in athletes<\/span><\/a><span style=\"font-weight: 400;\"> (2010, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24993615\/\"><span style=\"font-weight: 400;\">Intermittent fasting vs daily calorie restriction for type 2 diabetes prevention: a review of human findings<\/span><\/a><span style=\"font-weight: 400;\"> (2014, pubmed.ncbi.nlm.nih)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26538305\/\"><span style=\"font-weight: 400;\">Resting metabolic rate varies by race and by sleep duration<\/span><\/a><span style=\"font-weight: 400;\"> (2015,\u00a0 pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11115785\/\"><span style=\"font-weight: 400;\">Role of substrate utilization and thermogenesis on body-weight control with particular reference to alcohol<\/span><\/a><span style=\"font-weight: 400;\"> (2000, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC535701\/\"><span style=\"font-weight: 400;\">Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index<\/span><\/a><span style=\"font-weight: 400;\"> (2004, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16353426\/\"><span style=\"font-weight: 400;\">Stress-induced cortisol response and fat distribution in women <\/span><\/a><span style=\"font-weight: 400;\">(1994, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23651522\/\"><span style=\"font-weight: 400;\">Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials<\/span><\/a><span style=\"font-weight: 400;\"> (2013, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24667750\/\">Weight loss effects from vegetable intake: a 12-month randomised controlled trial<\/a> (2014, pubmed.ncbi.nlm.nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>A weight loss journey can be frustrating. But once you are committed, eat healthily, and exercise regularly, you begin to lose weight and see the results. However, a lot of the time, you reach a weight plateau, and despite following your weight loss regimen, you just can&#8217;t seem to lose weight. A weight loss plateau [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":20587,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"coauthors":[117,87],"class_list":["post-20585","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Break A Weight Loss Plateau? - BetterMe<\/title>\n<meta name=\"description\" content=\"Can\u2019t seem to lose any weight despite strictly following your weight loss regimen? Here\u2019s how to break a weight loss plateau.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Break A Weight Loss Plateau?\" \/>\n<meta property=\"og:description\" content=\"Can\u2019t seem to lose any weight despite strictly following your weight loss regimen? Here\u2019s how to break a weight loss plateau.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2026-02-18T15:38:05+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_1799229718.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/5ad1b40fb8312f20d3477723bc0cc58d\"},\"headline\":\"How To Break A Weight Loss Plateau?\",\"dateModified\":\"2026-02-18T15:38:05+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/\"},\"wordCount\":2829,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_1799229718.jpg\",\"articleSection\":[\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A weight loss journey can be frustrating. But once you are committed, eat healthily, and exercise regularly, you begin to lose weight and see the results. However, a lot of the time, you reach a weight plateau, and despite following your weight loss regimen, you just can't seem to lose weight.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A weight loss plateau refers to this stalemate where your weight won\u2019t budge. It can be very frustrating and demotivating. But the good news is that there are ways to remedy this. Here\u2019s how to break a weight loss plateau.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How To Break A Plateau In Weight Loss: <\/b><b>15 Best Tips<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">When you reach a plateau, and you stop shedding pounds, you become discouraged. Research suggests that weight loss plateaus happen between 6 to 9 months after beginning your weight loss journey.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Researchers are not quite sure about what causes weight loss plateaus, but there are a few theories that try to explain the phenomenon.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">They include:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">The body adapts to weight loss and tries to defend itself against losing any more weight.\u00a0<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Individuals stray from their diets after a couple of months.\u00a0<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Body metabolism slows down if a person sheds off pounds too quickly.\u00a0<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">So when you cannot seem to lose weight, what next? We share 15 ways on how to break a weight loss plateau fast.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Break_A_We ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/\",\"url\":\"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/\",\"name\":\"How To Break A Weight Loss Plateau? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_1799229718.jpg\",\"dateModified\":\"2026-02-18T15:38:05+00:00\",\"description\":\"Can\u2019t seem to lose any weight despite strictly following your weight loss regimen? 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Here\u2019s how to break a weight loss plateau.","og_url":"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2026-02-18T15:38:05+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_1799229718.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia, Kristen Fleming, RD","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/5ad1b40fb8312f20d3477723bc0cc58d"},"headline":"How To Break A Weight Loss Plateau?","dateModified":"2026-02-18T15:38:05+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/"},"wordCount":2829,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-break-a-weight-loss-plateau\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/shutterstock_1799229718.jpg","articleSection":["Weight Loss"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">A weight loss journey can be frustrating. But once you are committed, eat healthily, and exercise regularly, you begin to lose weight and see the results. However, a lot of the time, you reach a weight plateau, and despite following your weight loss regimen, you just can't seem to lose weight.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">A weight loss plateau refers to this stalemate where your weight won\u2019t budge. It can be very frustrating and demotivating. But the good news is that there are ways to remedy this. Here\u2019s how to break a weight loss plateau.<\/span>\r\n<h2 style=\"text-align: center;\"><b>How To Break A Plateau In Weight Loss: <\/b><b>15 Best Tips<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">When you reach a plateau, and you stop shedding pounds, you become discouraged. Research suggests that weight loss plateaus happen between 6 to 9 months after beginning your weight loss journey.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Researchers are not quite sure about what causes weight loss plateaus, but there are a few theories that try to explain the phenomenon.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">They include:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The body adapts to weight loss and tries to defend itself against losing any more weight.\u00a0<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Individuals stray from their diets after a couple of months.\u00a0<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Body metabolism slows down if a person sheds off pounds too quickly.\u00a0<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">So when you cannot seem to lose weight, what next? 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