Ways to break through a weight loss plateau
Team Gabit
7 months ago | 6 mins

Ways to break through a weight loss plateau

Delve into the science of weight loss plateau breakers, and learn what you need to do to power through it to get closer to your goals!

Have you been there? You’re working out, you’re following your diet, you’re maintaining the right mindset. And it is all working, until it isn’t. What seemed like steady progress, has come to a standstill. Your weight loss journey, which was smooth sailing until now, has hit an iceberg. The hit that your motivation takes is just titanic.

But let me tell you, all hope is not lost. Your weight loss journey has not come to an uninspiring end, but rather, has taken a breather. There are ways to get out of it, and you will be right back where you took a pause. The important thing to do is to not get demotivated, and dive headfirst into a pile of cupcakes and pizzas,

We shall talk about how you can hit a plateau with weight loss, and how it can be dealt with, the best ways to do so, and pointers to keep in mind. Keep reading to know what’s the best course of action and how you can achieve it.

How to set your goals

For you to work your way towards an achievement, you first have to set out with a goal in mind. A clear target will help you plan your workout better, allowing for a more direct approach in your weight loss journey. 

The things you need to consider are:

  • Your current weight
  • Your BMI
  • Your body fat percentage

Based on these metrics, you can come up with a goal that is both healthy and sustainable. The best way to break weight loss plateau is to build a solid foundation for you to work on.

Ensure that your goal is realistic, and healthy. For starters, a weight reduction of 0.25kg per week is considered good, while 0.5kg per week is considered excellent. Anything beyond, and you’re looking at a pace that is dangerous to your health and may leave you feeling uneasy and unable to workout.

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Review and adjust your diet

It is said that your workout only accounts for 30% of your physique. The rest 70% is equally contributed to by your diet and your sleep schedule.

If you’re wondering how to break weight loss plateau, a good diet is a sureshot way to get started. Your diet is not only responsible for your composition, but also affects your workout and your sleep schedule. It is essential that you review your diet and make necessary changes.

For breaking weight loss plateau, your diet should be centred around the same. Some pointers that may help are:

Push your proteins towards the end of the day: Protein is heavy and although it is the best food for your muscles, having it early in the day can cause heaviness, and that may hamper your workout.

Have your carbs before your workout: Have a small meal about 1-1.5 hours before your workout, and let it account for your day’s carbohydrate intake. This will give you maximum energy right before your workout, and help you in breaking weight loss plateau. 

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How to intensify your workout routine

We’ve all been there. Mastering our maximum set, but unable to move on to the next one. Be it cardio or weight training, all of us hit a plateau in weight loss. The most important thing to keep in mind, is to not lose focus and stay motivated.

In order to intensify your workout, you should know that there are several ways to do so.

  • The most simple way to do so is to steadily increase the weights in your weight-lifting routine, if you deem it is safe to do so.
  • If you’re able to safely do so, consider increasing the number of reps of your existing set. This will greatly help your form as well.
  • Your body gets used to a certain workout after 3-4 weeks of following the routine. You may benefit from switching things up, changing the order of the exercises, or working out at a different time of the day.
  • A small hack, have a very small sugary snack right before your most intense routine, to get that added boost of energy.
  • For cardio, consider investing yourself more in endurance. If you’re unable to increase the speed on a treadmill, try running on the existing speed for longer, or at an inclination.

This weight loss plateau breaker routine will surely aid you in your quest to a better, healthier physique.

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How to manage stress levels

Managing stress is crucial for both your mental well-being and continued progress toward your fitness goals. Here are some strategies on how to break the plateau:

  • Reassess goals: evaluate and adjust your weight loss goals if needed.
  • Celebrate achievements: acknowledge non-scale victories like improved fitness and energy levels.
  • Focus on different metrics: monitor body measurements, clothing fit, or muscle tone.
  • Review habits: assess and make positive changes to your diet and exercise routine.
  • Diversify workouts: introduce variety in your workouts to challenge your body.
  • Stay consistent: be patient and maintain consistency in healthy habits.
  • Manage stress: practice relaxation techniques, meditation, or mindfulness.
  • Prioritise sleep: ensure you get enough quality sleep (7-9 hours per night).
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Ensuring adequate sleep

If you want to know how to overcome plateau in weight loss, you need to focus on getting enough rest. Your sleep is a major contributor in your weight loss journey. Here are some things you should keep in mind.

  1. Establish a consistent sleep schedule: aim for 7-9 hours of sleep each night by maintaining a regular sleep routine.
  2. Limit screen time before bed: reduce exposure to blue light from screens at least an hour before bedtime, as it can interfere with the production of the sleep hormone melatonin.
  3. Evaluate sleep environment: ensure your bedroom is conducive to sleep – dark, quiet, and cool. Invest in a comfortable mattress and pillows to enhance sleep quality.
  4. Avoid caffeine and alcohol intake: avoid consuming caffeine or alcohol close to bedtime, as they can disrupt sleep patterns.
  5. Manage Stress: practise stress-reducing activities like meditation or deep breathing before bedtime to promote relaxation.

If followed correctly, these tips can be a definite weight loss plateau breaker, and help you grow further.

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How to stay hydrated

Hydration is an extremely underrated part of weight loss. Staying hydrated helps your body function at its maximum. Here’s why drinking water is a weight loss plateau breaker:

  • Hydration boosts metabolism: drinking enough water supports your metabolism, helping your body burn calories more efficiently and potentially aiding in overcoming a weight loss plateau.
  • Curbs overeating: staying hydrated can prevent confusion between thirst and hunger, reducing the likelihood of overeating and supporting weight loss efforts.
  • Enhances exercise performance: proper hydration improves endurance and energy during workouts, allowing for more intense and effective exercise, which can contribute to breaking through a weight loss plateau.
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How to track your progress

  • Regular weigh-ins: weigh yourself consistently, preferably at the same time each day or week. Track trends over time rather than focusing on daily fluctuations.
  • Body measurements: measure your waist, hips, and other key areas to monitor changes in body composition. Sometimes, inches lost can be more significant than pounds.
  • Clothing fit: pay attention to how your clothes fit. Looser clothing or a better fit can indicate progress, even if the scale doesn't show immediate changes.
  • Progress photos: take regular photos from different angles to visually track your transformation. Photos provide a visual record of changes that might not be immediately apparent in the mirror.
  • Energy and fitness levels: Assess improvements in energy levels and fitness. Increased stamina, strength, and overall well-being are valuable indicators of progress beyond just the numbers on the scale.
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Seeking professional guidance

Seeking professional help can help you come up with a personalised plan and a holistic approach. A certified dietician or fitness trainer can analyse your situation from a fitness, medical, and nutritional perspective.

The expertise on offer will help tailor a strategy for your body's specific needs, addressing potential underlying issues. Add to it, professionals provide motivation, support, and accountability, ensuring you have all the help you need to break weight loss plateau. The insights given by a practising professional go beyond general advice, offering a more precise roadmap.

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Losing weight is like a journey. Sometimes, it goes smoothly, but then you hit a roadblock - that's normal. Don't let it get you down! Take a moment, adjust your goals, tweak your diet, and make your workouts a bit tougher. Stress less, sleep well, and drink water. Keep an eye on your progress using scales, measurements, and how your clothes fit. And, if things get tricky, don't hesitate to ask a pro for help—they've got the know-how to guide you. Remember, it's a journey, not a race, so stay positive and celebrate each step forward!

Frequently asked questions

What is a weight loss plateau?

A weight loss plateau is when your weight stops dropping despite sticking to a healthy routine, like exercising and eating well.

Why do people experience weight loss plateaus?

Plateaus happen because your body gets used to your routine, slowing down metabolism or retaining water weight.

Can reassessing weight loss goals help overcome a plateau?

Yes, adjusting goals is crucial. Unrealistic goals can slow progress, so take a step back and tweak them for success.

How important is adjusting the diet during a weight loss plateau?

Very important! Your diet is a major player—review and make small changes, like shifting protein timing and having carbs before workouts.

What role does exercise play in overcoming a weight loss plateau?

Exercise is key! Intensify workouts by increasing weights, reps, or trying new exercises to shake up your routine. A small sugary snack before intense workouts can give you a boost.

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