How To Avoid Weight Loss Plateaus

Want to learn some cool, actionable hacks to overcome weight loss plateaus? You’re reading the right article.

Weight loss plateaus are like a wall you hit when you reach a certain point and stop losing weight. This is usually due to your body adapting to your diet and exercise regimen.

And we all know hitting such a wall can be incredibly frustrating.

You may have strategised your entire weight loss journey, only to find that your body is playing tricks on you. Not based, Body.

Now, let’s see what you can do.

1. Stop steady-state cardio and try HIIT

Steady-state cardio may lead to a weight loss plateau because your body adapts to the same routine, and your progress stalls. High-intensity interval training (HIIT) is a great alternative to steady-state cardio since it involves short bursts of intense exercise followed by rest periods. This keeps your body guessing and helps you burn more calories in less time.

And the good news is that you can pair HIIT with literally any kind of workout.

You can do it with Pilates, cardio, strength training, or walking. You can also do it with chair workouts if you are recovering from an injury or while playing with your kids.

In fact, especially while playing with your kids.

That brings us to the following point:

2. Try metabolic resistance training

Metabolic resistance training combines strength training and HIIT. It involves performing compound exercises with weights, such as squats and push-ups, at a high intensity for short periods.

These workouts are great for burning fat quickly and efficiently, especially if trying to overcome a weight loss plateau. And the best part is, you can do them at home or in the gym – whatever works best for you.

3. Start steady-state cardio

Yes, it hasn’t escaped us that we’re contradicting point one. But it’s great that you’ve noticed *smiley face*

Steady-state cardio can actually do you a world of good if you incorporate it wisely.

Here’s the thing.

Being proactive about weight loss plateaus isn’t always great. You may focus too much on strength training or HIIT to avoid them, thus ignoring the good old-fashioned cardio.

But steady cardio has some advantages:

One: It increases your aerobic and cardiovascular resistance, thus helping you lift heavier weights. And you must constantly lift heavier to boost your metabolic rate.

And two: It helps you do HIIT for longer. High-intensity interval training is tougher than finding an article about Justin Bieber’s good behaviour. So you need to have enough stamina to do it, which cardio can help you with.

Besides, strength and HIIT increase your appetite considerably. Incorporating a high-burning activity, such as 30 minutes of swimming per week, can give you the caloric deficit you need to get back on track.

4. Change your diet

You may have hit a weight loss plateau because you consume too few calories. Yes, that’s actually a thing for normal diets.

We’re not talking about exaggerated calorie restrictions. We know that severe food deprivation cannot be correlated with weight plateaus.

We’re just talking about your average Western diet and caloric restriction regimens.


If you are not eating enough based on those standards, your body may enter a state of starvation mode, where it will store more fat instead of burning it.

It’s not magic; it’s actually your metabolism slowing down due to a slew of hormones and substances activated by eating less.

For example, you may increase your cortisol and decrease your insulin resistance. Or you might not take in enough vitamin C.

Side note: Yes, vitamin C is linked to weight loss.

So if you have been cutting too many calories, try to consume an extra 100-200 per day.

You could also switch to a higher protein diet, as research shows that consuming more lean proteins helps you feel fuller for longer.

Try adding more beans, pulses, fish and eggs to your diet and see how it works for you.

Finally, don’t be afraid of healthy fats such as nuts, avocados and olive oil.

5. Diet smartly

If counting calories is your thing, more power to you. But you must do it the right way.

For example, try intermittent fasting. Research shows that fasting helps to reset your metabolism and reduce inflammation.

Restricting your food intake to a 10-12 hour window instead of snacking the whole day may also be a good point to start, especially if you tend to eat more at nighttime, thus becoming more bloated in the mornings.

Everyone who’s a day over 30 can attest to that.

In addition, try to eat more fibre and proteins. Fibre helps you stay fuller for longer and can support your digestive system to function properly. Protein enables you to build muscle, which in turn helps with weight loss.

As far as carbs are concerned, opt for complex ones such as whole grains, quinoa and legumes.

And don’t forget to listen to your body. If you don’t like having a huge breakfast with eggs, ham, and cheese, don’t do it just because all the internet raves about it.

Have a nice Greek yoghurt with a banana to get your fibre and protein intake, and leave that bigger breakfast for 10 a.m.

So, there you have it; five strategies to avoid weight loss plateaus and get back on track. Incorporate them into your lifestyle, be consistent and enjoy the fruits of success! Good luck!

Mary D. Brown

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