How to Overcome a Weight Loss Plateau

By Lizzie Streit, MS, RDN, LD 

Hitting a plateau with your weight loss efforts can be frustrating.  

You may feel like giving up, but there are several things you can do to overcome this bump in the road! 

Here are 6 tips for getting over a weight loss plateau.  

  1. Make sure you’re including lean proteins at every meal. 
    Protein can boost your metabolism more than fat and carbs, helping you burn more overall calories. In addition, protein increases satiety and decrease appetite (1). 

    If you’re struggling with a weight loss plateau, make sure you have protein at every meal. Healthy protein sources include chicken, lean beef, turkey, eggs, cottage cheese, Greek yogurt, and beans or legumes.  

  2. Up your non-starchy vegetable intake. 
    Non-starchy vegetables are low in calories but high in fiber and water. Basing your meals around veggies can help you feel satisfied, reduce energy intake, and get over a weight loss plateau. 

    Delicious non-starchy vegetables include broccoli, cauliflower, bell peppers, spinach, kale, asparagus, brussels sprouts, and so many others! 

  3. Try high intensity interval training (HIIT) or resistance training. 
     One of the best things you can do to overcome a weight loss plateau is to switch up your exercise routine.  
     Studies show that engaging in HIIT, which involves intense burst of exercises followed by short breaks, can help your body burn more fat and boost metabolism (2). 

    Furthermore, adding strength training or weight lifting to your routine can help you build muscle mass, which in turn increases the amount of calories you burn at rest (3). 

  4. Be sure to prioritize sleep. 
    If you’re not seeing results from eating a healthy diet and regular exercise, sleep may be the missing link. 
    Not getting adequate sleep may lead to increased appetite, overeating, and hormonal changes that make it harder to lose weight. 

    If you struggle with prioritizing sleep, check out these tips on improving your sleep hygiene

  5. Work on stress management. 
    Even though it’s often overlooked, being stressed out can be the cause of a weight loss plateau. It can lead to emotional eating, hormonal changes, and disrupted sleep, all of which may prevent weight loss. 
    To help you manage your emotional stress, here are several tips.  

  6. Drink more water. 
    Staying hydrated is key to getting over a weight loss plateau. Water can help you stay full and even boost your metabolism. 
    If you have a hard time drinking plain water, try naturally sweetened seltzer water or water with frozen or fresh fruit. You can also increase your intake of hydrating vegetables and fruits, like cucumber, watermelon, and celery. 

Note from Healthy For Life Meals: If you’re struggling with a weight loss plateau, getting started with one of our plans can help! Our meals are nutritionally balanced to help you meet your nutrition needs without going overboard. Plus, we take care of the prep work for you, so that you can focus on managing other aspects of your weight loss. 

Stef Keegan