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How to Break Through a Weight Loss Plateau

Hitting a weight loss plateau can be disheartening. You've been diligently following your diet and exercise routine, and suddenly, progress grinds to a halt. But don't lose heart; plateaus are a normal part of the weight loss journey. Let's explore some strategies to overcome them.


frustrated lady on scales

The Science Behind Weight Loss

Understanding the calorie deficit is crucial for weight loss success. Simply put, to lose weight, you must consume fewer calories than you burn (meaning you are in a calorie deficit). However, accurately tracking and maintaining this deficit over time can be challenging due to several factors.


Accurate Calorie Tracking

One common hurdle is inaccurate calorie tracking. It's easy to underestimate portion sizes or forget to log a snack. These small discrepancies can add up, diminishing your calorie deficit. Here are tips to improve your tracking:

  • Use a digital food scale to weigh your food for precise tracking.

  • Log your food immediately to avoid forgetting anything you've consumed.

  • Include all drinks and condiments in your calorie count, as these can be surprisingly high in calories.

  • Processed food labels don't have to be 100% accurate. In the UK/EU they can legally be up to 20% "out" bear this in mind and try and reduce the amount of pre-packed food in your diet. I get that it is not realistic to eliminate processed foods from your diet totally, so just be aware the labels may be leading you into a false sense of security and will be building a level of inaccuracy into your tracking.


Adjusting for Activity Levels

Your daily activity level directly impacts your calorie needs. A decrease in activity, whether from less exercise or a more sedentary lifestyle, can lower your calorie requirements. Conversely, increasing your activity can help overcome a plateau. Consider:

  • Incorporating more non-exercise activity like walking, taking the stairs, or standing up during work hours.

  • Varying your workouts to prevent your body from becoming too efficient at a particular exercise, which can reduce calorie burn over time.

How Stress and Sleep can cause a Weight Loss Plateau

Often underestimated, stress and sleep play significant roles in weight management. Chronic stress and lack of sleep can sabotage your weight loss efforts by affecting hunger hormones and metabolism.

Managing Stress

Stress triggers the release of cortisol, a hormone that can promote fat storage, especially around the abdomen. To mitigate stress:

  • Practice mindfulness or meditation to reduce stress levels.

  • Engage in physical activity that you enjoy, as exercise itself is a potent stress reliever.

  • Seek social support from friends, family, or a support group.

Prioritizing Sleep

Sleep is essential for recovery, hormonal balance, and overall health. Poor sleep can increase hunger and cravings, making it harder to stick to your diet. To improve your sleep:

  • Establish a regular sleep schedule by going to bed and waking up at the same times each day.

  • Create a bedtime routine to signal your body it's time to wind down, such as reading or a warm bath.

  • Limit exposure to screens before bedtime, as the blue light can disrupt your natural sleep cycle.


When to Reassess and Adjust

A true plateau is when you see no progress on the scale or in measurements for two to three weeks. If you reach this point, it's time to reassess your approach:

  • Review your food diary for accuracy and hidden calories.

  • Increase your physical activity, focusing on both structured exercise and general movement throughout the day.

  • Evaluate your stress and sleep habits, making adjustments as needed to support your weight loss goals.



Overcoming a weight loss plateau requires a multifaceted approach. By focusing on accurate calorie tracking, adjusting your activity levels, managing stress, and ensuring quality sleep, you can push past the plateau and continue towards your goals. Remember, weight loss is a journey, not a sprint. Each challenge is an opportunity to learn more about your body and what it needs to thrive.

If you're feeling stuck or need guidance, follow me on social media @fitforapurposeuk on Instagram or @fitforapurposeadmin on a Facebook for daily advice aimed at women over 30 who are struggling to lose weight and get fit.

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