When you first start losing weight, you may see your weight drop rapidly thanks to a new diet or a hard workout. But after a while, the number on the scale starts to stay the same, despite your continued efforts. This is the plateau, a very common phenomenon that often occurs in weight loss journeys. The plateau is a big challenge, but at the same time, it is also an opportunity for you to learn to listen to your body, change your strategy, and practice patience.
If you are in this phase, it does not mean you have failed, it simply means that your body is adapting. To continue moving forward, you need smarter strategies instead of just forcing yourself to eat less or exercise more.
How to get through a weight loss plateau?
Here are 10 tips to help you overcome, regain motivation and maintain long-term weight loss results:
1. Set specific short-term goals
Instead of focusing on long-term goals, break them down into small milestones, for example: to lose 10kg in 6 months, you can divide it into losing 1kg in 2 weeks or maintaining 4 workouts/week.
Short-term goals help you see results faster, create excitement and make it easier to maintain motivation. Write your goals down or set a reminder on your phone to always remember them.
2. Share your goals with others
When you share your goals with friends, family or a support group, you will feel more accountable. Whenever you feel discouraged, they will remind you, encourage you and help you overcome difficulties.
On the other hand, you can invite a friend to exercise with you or join online weight loss communities. This companionship will help you feel less lonely and more committed.
3. Increase physical activity
If you are used to walking 10,000 steps a day or doing regular cardio, your body will gradually adapt and burn less energy. To break the slump, try increasing the intensity or duration of your exercise. For example: Instead of running at a steady pace for 30 minutes, try interval running (running fast and alternating slow); If you are used to cycling gently, add in hill climbs or high-speed cycling. This change will force your body to work harder and continue to burn calories effectively.
4. Change up your daily routine
Repeating the same diet or exercise routine can easily make your body and mind bored. So, change up your routine by:
- Try a new healthy dish (for example, replace oatmeal with egg whites and vegetables).
- Change up your workout routine (add yoga, swimming, zumba, etc.).
- Work out in a different environment (park, beach, new gym).
- These small changes will spark interest and help you stay consistent in the long run.
5. Boost your metabolism with strength training
One reason you may be plateauing is because your metabolism slows down as you lose weight. To fix this, add weight training or resistance training 2–3 times a week.
Strength training not only builds muscle, but also helps your body burn more calories even at rest. This is an important factor in maintaining long-term weight loss.
6. Prioritize yourself
Weight loss is a journey that requires focus. This means you have to make time for yourself: prepare meals, schedule your workouts, rest, and take care of yourself mentally.
Don’t think of healthy eating or exercise as a burden that you have to do to lose weight. Think of it as a way to love your body. When you put your health first, maintaining a good lifestyle will become more natural.
7. Keep a food diary
Many people think they eat less, but in fact they eat more calories than they should because they do not pay attention to portion sizes, drinks, or snacking habits. Keeping a food diary for a week will help you “see clearly” the problem.
Write down everything you eat, even a small candy or a glass of milk tea. Don’t forget to include sugary drinks, alcohol, or milk added to coffee. Just being aware of this habit will bring you closer to controlling your weight.
8. Understand that your body is unique
Don’t compare yourself to others and get disappointed, because everyone has a different rate of weight loss. Body type, lifestyle, age, even sleep all affect the results.
Instead of stressing over the number, focus on other positive changes: you have more energy, sleep better, have healthier skin or feel happier. That is true success.
9. Drink water before meals
A simple but very effective tip is to drink two glasses of water before meals. Water helps increase the feeling of fullness, limit overeating and at the same time support metabolism. In addition, drinking enough water during the day (about 2 liters depending on the body’s needs) helps reduce confusion between “thirst” and “hunger”, avoiding mindless eating.
10. Be patient and don’t expect immediate results
A plateau may last a few weeks, but that doesn’t mean you’ve failed. Weight loss is a long-term journey, and the efforts you make today will add up to results in the future.
Always remember that your weight is just a number, don’t let it determine your mood or self-worth. The important thing is to stay patient and keep moving in the right direction.
