Losing weight isn’t always a straight line down the scale. Many people start out with enthusiasm, see rapid weight loss in the first few weeks, but then suddenly plateau despite maintaining the same diet and exercise regimen. This is the “plateau” phase, also known as weight loss plateau, and is a very common condition.
Is there anything you can do to get out of a weight loss plateau?
You can definitely get out of a plateau if you know how to wake up your body. Here are 5 ways to help you get out of that plateau and keep moving forward:
1. Cycle your calories so your body doesn’t “fall asleep”
When you eat the same amounts of calories each day, your body tends to adapt and slow down its metabolism. You can try calorie cycling: eat a little more one day (but still within a healthy range), then cut back a few days later.
For example, allow yourself an extra 200–300 calories from whole grains or good fats on the weekend, then return to a lower level at the beginning of the week. This small fluctuation helps refresh the energy-burning mechanism, tricking the body into continuing to lose fat.
2. Add resistance training
If you mainly do cardio exercises, you can add weight training or resistance exercises. Muscles do not make you bigger as you worry, but on the contrary, help your body become more toned and neat. More importantly, each kilogram of lean muscle will burn more calories even when you are resting. In other words, the more muscle, the more fat you burn “automatically” all day. This is also the secret to overcoming slow weight loss despite regular exercise.
3. Re-prioritize sleep
A standard diet and hard exercise will become less effective if you lack sleep. When you do not get enough sleep, the hormone cortisol increases, causing more fat to accumulate in the abdomen. At the same time, the imbalance between leptin and ghrelin makes you crave food, making it difficult to control your portion sizes. Consider sleep as part of your weight loss plan: go to bed at the same time every night, avoid your phone before bed, and create a quiet, comfortable sleeping space. Sometimes, just a few weeks of better sleep can start to shift your weight.
4. Try intermittent fasting (IF)
Intermittent fasting is not extreme fasting, but rather arranging reasonable eating times. The most popular type is 16:8, which means you need to fast for 16 hours and eat within an 8-hour window (for example, eat from 12 noon to 8 pm). This method helps the body rest and digest, while taking advantage of stored fat for energy. The important thing is that you choose a time frame that fits your lifestyle, so that you can maintain it without feeling too constrained. For many people, this is the key to reopening the weight loss process.
5. Learn to manage stress
Stress is considered the enemy of weight loss, because when prolonged, it causes the body to secrete a lot of cortisol. You may be eating well and exercising regularly, but if you are constantly stressed, belly fat will still “stick around”. Try to find a way to relieve yourself: go for a walk outdoors, do yoga, meditate, listen to soft music, or simply take a few minutes of deep breathing when you feel pressured. A relaxed mind will not only help you lose weight more easily but also improve your quality of life.
So, being stuck in weight loss is not a failure, but a sign that your body needs a change. Whether it is adjusting calories, adding strength training, sleeping better, trying intermittent fasting or managing stress, all are ways to help your body get out of stagnation. See this as an opportunity to refresh yourself and continue your journey more sustainably.
