Weight loss can be challenging, and it is expected to experience plateaus. Plateaus are periods when weight loss decreases or stops despite maintaining a healthy diet and exercise routine. Let’s discuss how to overcome common weight loss plateaus and keep progressing towards your weight loss goals.

Importance of overcoming plateaus

Weight loss plateaus are frustrating and annoying, but they are a natural part of weight loss. Plateaus occur because changes to the body take time to show up. For example, it can take weeks or months for a change in diet or routine to impact your weight, but most people cannot wait that long and give up before seeing results.

If you give up at the first sign of a plateau, you may lose some weight but never reach your true potential for weight loss. The best way to overcome a weight loss plateau is to continue your current routine. What works before may not work during a table, but you should continue to work towards your goals.

Common Weight Loss Plateaus

When you are losing weight, you will likely experience plateaus at some point. Hopefully, the tables are temporary and will give way to more progress. The three most common weight loss plateaus include:

  1. Gaining Weight – This state is experienced when people lose weight but start earning it back quickly. Most people who share this plateau tend to have poor eating habits. They make unhealthy changes to their diet, such as eating more unhealthy foods and skipping exercise. Soon, it leads to more weight gain.
  2. Getting Stuck – Weight loss stops, but the scale number remains the same or increases slightly. The person may be a bit lighter than their highest weight, but they do not see any progress for weeks or months.

Understanding the Causes of Weight Loss Plateaus

A. Hormonal changes

Your body goes through many changes when it is trying to lose weight. Hormonal changes are a big part of this process but can also lead to weight loss plateaus. During a table, your body may start or stop hormone production or change how hormones interact with your body. This can impact metabolism and how calories are burned.

For example, estrogen and testosterone both play roles in metabolism. High estrogen levels can make it difficult to lose weight, especially if you are overweight. Testosterone is also involved in weight regulation, so metabolism may slow down when testosterone levels are low.

B. Dieting changes

The most significant factor in weight loss plateaus is your diet. When you eat a healthy diet and exercise regularly, your body will naturally shed fat. Sometimes, however, you need to make changes to keep losing weight. There are many diets out there that people have had success with, but they all work by changing your diet or how much you eat.

For example, you may eat too few calories daily and need more nutrients. Increasing calorie intake can prevent a weight loss plateau and help you continue losing weight.

C. Exercise routines

Exercise routines can change over time as well. Everyone hits points where they are bored with their workout routine or dread going to the gym because of how much work it is. It would help if you stuck with your exercise routine despite this boredom or frustration.

D. Stick to your diet

It would help if you always stuck to your diet during a weight loss plateau, no matter how tempting it is to change it. You may think you can lose weight if you eat more or less food, but the best thing you can do is stick with your current diet and see if weight loss resumes.

It is always possible that the “diet” causing the plateau isn’t the problem.

How to Overcome Weight Loss Plateaus

You may have lost a lot of weight and not see any progress. Your plateau is frustrating, but it does not mean you have lost all your hard work. Continue to work out regularly, eat a healthy diet and get enough rest. Over time, the weight loss plateaus will fade away, and you will see more results.

1. Eat the right foods

Eating fruits and vegetables, whole grains and lean protein sources is essential. This will help your body recover faster.

2. Eat more often

Skipping meals or eating irregularly can cause weight loss plateaus. On the other hand, eating frequently keeps your metabolism running smoothly and gives you energy throughout the day.

3. Schedule gym time

Schedule time for exercise so you do not leave it to chance whether you will do it or not.

4. Avoid fad diets

Fad diets are often very restrictive, so you will end up starving yourself. They are not long-term solutions for weight loss. Stick with a healthy diet and exercise routine as outlined above, and you will reach your true potential for weight loss!

5. Eat high-protein meals

Protein plays a significant role in weight loss, so eating foods high in protein can help you stay full longer and lose more weight than low-protein foods.

Common Mistakes to Avoid While Overcoming Plateaus

The common mistakes to avoid while overcoming plateaus: 

1. Skipping meals

Eating several small meals is an effective way to curb hunger and reduce food cravings. In addition, eating smaller meals during a weight loss plateau will help keep you satisfied and prevent overeating or consuming junk food.

2. Eating too much

A significant problem during weight loss plateaus is overeating food, eating too many calories, or both. Unfortunately, many people need to understand how many calories they need daily, so they increase calories without realising it!


Overcoming weight loss plateaus requires understanding your body’s needs, adjusting your diet and exercise routine, and being patient with the process. Remember that weight loss is not a linear journey, and it’s important to celebrate your progress, no matter how small it may seem.

 There are various weight management services, and they can help you achieve sustainability. Further, taking advice from a weight management consultant will benefit you. VLCC International also offers numerous weight management solutions; try them if you want to achieve your goals.