How to Get Over Weight Loss Plateau

We’ve all been there at some point. We’re down to those last ten pounds to go to make our goal weight and for some strange reason, the scale is stuck. What?! Then the questions start going off like fireworks in your head. How did this happen? What did I do wrong? Then the frustration kicks in. You’ve hit a plateau. Keep reading below to find out how to get over weight loss plateau.

I’ve been here many times before – that plateau – and the first thing I want to do is beat myself up about it. However, I have learned it is best not to do that. If this happens to you, instead of beating yourself up, there are things to be done to kick it up a notch, to get the body revved up for weight loss.

We already know that weight loss has three key ingredients:
1) Diet
2) Exercise
3) Lifestyle changes

In order for you to have successful weight loss, these factors must all work hand-in-hand. Have you chosen a weight loss program and exercise plan? When deciding to go on the weight loss journey, remember to look at it as a lifestyle change rather than a diet. You will see more success when you change your mindset for the long haul.

If you have hit a weight plateau, below are some suggestions to get the scale moving in the right direction again:

Keep a Food Journal
–> Keeping a food journal will give you great information because you will be able to keep up with the amount of servings and calories you consume each day. Every time you consume anything, write it down. In the past I would write how many servings of fruits, vegetables, proteins, starches and dairy I was supposed to consume in a day. Then I would cross each item off as I ate it. It was a great way for me to know exactly what I was consuming each day.

According to the Food Pyramid for Weight Loss, the following guideline is recommended:
Calories – About 1,200
Food Group and Servings

This pyramid is made with nutritional value in mind. While it is different in comparison to the Food Guide Pyramid, nutrition is still key.

[Note: Going on a weight loss plan? Follow the guidelines of that particular plan accordingly.]

–> Consuming fiber is one of the best food sources because it is so filling. Try to eat at least 30 grams of fiber per day. Fresh fruits, vegetables, and whole grains are the best sources of fiber.

High Fiber Foods:
1) Berries  – {Raspberries, Blackberries & Strawberries}
2) Avocado
Cabbage is a High Fiber Food 3) Chia Seeds
4) Flax Seeds
5) Oatmeal
6) Lentils
7) Broccoli
8) Cabbage
9) Apples
10) Brussel Sprouts
11) Peas
12) Figs
13) Beans – {Black, garbanzo, kidney}
14) Artichokes
15) Pears
16) Brown Rice

–> As you lose weight, the amount of calories your body needs will adjust and will need fewer calories to adjust. If you have lost weight and are consuming the same amount of calories the entire time you are dieting, you will not lose weight. Therefore, you will need to assess your caloric needs and adjust your diet accordingly. According to nutrition professionals, you may want to shave off 100 – 200 calories per day from your diet to see if that kicks your body out of the plateau. However, be careful when shaving calories. Even though you do need to adjust, consuming under 1,200 calories per day may have the opposite effect, slowing down your metabolism, making it difficult to lose weight.

–> Before you work out, eat almonds. Yes, really! According to health professionals, almonds are rich in amino acid L-arginine, which can help your body burn more fat.Eat Almonds Before Workouts

–> Do you drink several cups of coffee per day? If so, did you know caffeine could be affecting your weight loss?Instead of drinking coffee, consider drinking green tea instead. Why? Because green tea has an ingredient called catechins, that speeds up the metabolism.

>>>> For great information about the “Benefits of Green Tea for Weight Loss“, click here! <<<< 

–> Drinking water flushes excess salt and helps you feel full. Keeping your water bottle at the ready will help you remember to drink, drink, drink.

–> Cheating on your diet may help. Wait. What?! That’s right, eating a slice of pizza may be just what your body needs to get things going in the right direction again. It may trick your brain into increasing your calorie burn. How? The less fat you have in your body, the less satiety hormone, called leptin , you have. Leptin tells the brain to conserve calories to prevent starving. Therefore, according to research, the best way to increase leptin production is to eat more carbohydrates, which will allow your body to burn calories at a normal rate.

Watch Your Consumption of Salt –> Eating too much salt can make you retain water. Processed foods have high amounts of sodium so try to cut back on the frozen dinners. Are you eating desserts? Be careful of them as well. There are some desserts that have more sodium than pretzels! Who knew, right?

–> Many people think the best way to lose weight is to skip meals but that is actually not true. Skipping meals slows your metabolism and causes your blood sugar level to drop. When this happens, you will feel hungry, increasing the odds of you overeating. Eating about every four hours throughout the day is best for weight loss.


When it comes to your plateau, exercise can play a role as well. Your body can get used to doing the same exercises over and over again, so doing something a little different, may just get you over your plateau. Try some of the suggestions below:

1) If you are a runner, mix it up by including some sprints.
2) If you lift weights, try doing more reps within your workout.
3) If you walk, throw in some interval walking.

Whatever you do, try to do a little something extra or different to “throw your body off” its normal routine. You may find it’s just what you needed.

There are times when our bodies plateau during weight loss. Do not fret. There are things you can do to get over the weight loss plateau. Concentrate on those suggestions given and you will be just fine.

I like to hear from my visitors so tell me what are some things you have done to get over your weight loss plateau?

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4 thoughts on “How to Get Over Weight Loss Plateau

  1. Hi Yvette,
    I so enjoyed your message regarding the weight loss plateau. I hit a plateau in my weight loss too! I actually changed my exercise regimen just a small portion and it worked! I pushed past my plateau and felt 100% better about my progress. Thank you, Yvette for being such a beautiful inspiration !!
    Going to Get Moving !

    1. Thank you, Stephanie, for visiting my site. I appreciate your comments and kind words. I am so glad you pushed past your regimen and that it worked for you. As you will see, tweaking something the slightest bit can make a huge difference. I, too, have hit plateaus and figured out what I needed to do to push past it to feel better. Thanks again, for stopping by and I look forward to seeing you again soon. Keep moving and have a healthy day!

  2. Hello Yvette, wow each time I read one of your blogs, I am even more inspired to find the way to lose that extra five pounds that I have now plateaued on .This was really helpful, especially the part about using fiber to our benefit. Ok, gotta go, and find some fiber.
    Does adding more exercise also help?
    Great article, In peace and gratitude ariel

    1. Thank you for visiting my site and for the comments. If you are going through a plateau, adding exercise can help. If you already exercise, you may need to bump it up a bit. For example, increase your weights, sets or add interval training…adding something different. Try one of those things and please come back to let me know it worked out for you. Have a healthy day.

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