Nutrition

How To Get Past A Weight Loss Plateau – 5 Effective Ways To Break A Weight Loss Plateau !

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You’ve been losing weight at a steady pace over the past few weeks/months, but for some reason no matter what you do the scale just won’t budge and it seems as if you’ve hit the dreaded weight loss plateau. Now don’t be discouraged because it’s normal for weight loss to slow and even stop, so here are 5 effective ways for you to break through a weight loss plateau each and every time you come across one.

Try IF (Intermittent Fasting)

Intermittent fasting is when you do not consume any calories for anywhere between 16 -24 hours. You are allowed to drink liquids such as water, coffee, diet sodas and take supplements such as BCAAs, Creatine, Pre-Workout, Fish oils as long as they contain little to no calories. Normally most people that do IF fast for 16 hours and then consume all their calories within the last 8 hours. One big advantage to this is that you will be able to have 1 to 2 very big meals instead of having 3 to 5 small meals making you feel more satisfied and fuller when you eat. There is also an option of fasting for 18-20 hours then you eat the rest of your calories in the last 4-6 hours. To start off your intermittent fasting with an 18-20 hour fast can be quite hard, although it does work for some people so you will have to play around with the times you fast/eat to see what will work the best for you and your lifestyle.

intermittent fasting

IF can help you get past your weight loss plateau because it promotes human growth hormone production, which helps your body burn fat, build muscle and slow aging processes. It also regulates your ghrelin levels, basically regulates the hormone that makes you feel hungry so that you’ll eat less.

Do HIIT Cardio

HIIT (High Intensity Interval Training) cardio is much shorter/more intense than the traditional steady state cardio and typically ranges from 10-20 minutes, it includes exercises such as the burpees, jumping squats and mountain climbers with much shorter rest periods normally less than 1 minute between each set.

intense cardio

If you’re already doing steady state cardio change it to HIIT because this type of cardio will make your body burn calories even after the workout is done. This will make your daily caloric deficit become larger which will help you break through a weight loss plateau without decreasing the amount of food you can eat.

Cycle Your Carbs

Carb cycling is where you eat a higher amount of carbohydrates on some days and a lower amount of carbohydrates the other days to prevent your metabolism from decreasing as you lose more and more weight.

carb cycling

The reason why carb cycling can help with your weight loss plateau is because as you lower your calorie intake your metabolism will also become slower making it much harder for you to continue losing fat, so as you carb cycle the higher carb days will give your metabolism a boost back up allowing you to continuously burn fat at an efficient rate.

Have A Refeed

Refeeds can be beneficial as it will give a slight bump to your metabolism to help break through your weight loss plateau. It also provides many psychological and performance benefits aswell, e.g. you’ve been dieting for a long time and you can look forward to a day where you get to bump up the carbs/calories, giving you a mental break from your diet. You also get performance benefits since you’re restoring your muscles glycogen which will help you get way better workouts in the gym.

Make Sure You’re Getting Enough Sleep

If your not getting at least 7-8 hours of sleep then that may be a big reason as to why your weight won’t go down. A full 7-8 hours of sleep is vital to losing body fat because it resets your hormones and when you don’t get enough sleep your cortisol levels will increase, elevated cortisol levels lead to body fat accumulation especially around your midsection.

sleeping tiger

Once you put these 5 tried and true methods into action, you’ll never need to worry about a weight loss plateau again. If you have anymore questions about weight loss plateaus then leave a comment below.

8 thoughts on “How To Get Past A Weight Loss Plateau – 5 Effective Ways To Break A Weight Loss Plateau !

  1. Thank you for the info !

    I have never heard of something called carb cycling, is it necessary to keep track of what you eat seven days a week ? of course most of us have “cheat days” where we pay less attention to what we are putting in our bodies and simply eat what we please. Do these cheat days need to be incorporated into the carb cycling ? I mean, if i eat cookies and pasta and bread on a sunday does this mean that i should eat next to no carbs the following day ?
    Thank you again,

    Aloha

    1. Yes it’s important to keep track of what you eat everyday especially when you hit a weight loss plateau. Cheat days shouldn’t be incorporated into carb cycling, instead of a cheat day have a refeed day.

      If you eat a lot of carbs on one day it doesn’t mean you eat no carbs the next day, it depends on your carb cycling plan. To learn more about carb cycling read this: How To Carb Cycle For Fat Loss – The Basics

  2. Nice summary 🙂 and I totally agree with all points. I actually use IF when I know that I have pretty full and stressful workdays, It takes away the pressure and time-consuming meal prep part because I simply cook my first meal when I come home from work. 

    I also do nothing else, but quick and intense HIIT, can’t recall the last time I did low-intensity steady-state cardio 😀 I don’t have time for this 😉

    1. Yes Cat IF is great when you have a busy schedule because cooking and weighing out your food is very time consuming for sure. p.s. I also can’t remember the last time I did steady state cardio lol.

  3. I hate it, the dreaded plateau… it is so disheartening. So I find these tips something that I will definitely be trying. When I hit the plateau that is often the time I begin to fail. I think your advice helps keep the mind focused and something new to try. I never thought about intermittent fasting, I’m defo going to give it a whirl !

    Thank you so much.

  4. What great advice on getting over a weight loss plateau Andrew. For the past 6 months, I’ve been doing intermittent fasting and I can vouch for it because it’s absolutely working wonders for me. I started it as an experiment, but it’s actually become a lifestyle for me ! Losing 40 lbs in 6 months has never been so effortless and fun before 🙂

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