Breaking Through a Weight Loss Plateau: Strategies and Tips

by Mara Welty May 01, 2024 5 min read

 Breaking Through a Weight Loss Plateau: Strategies and Tips

During your weight loss journey, it’s very common to experience “plateaus” in which you won’t see the numbers on the scale budge, despite your continued effrts. Although plateaus can be frustrating, they're a normal — and manageable — part of the weight loss process. 

Rather than getting discouraged, you can use this time to reassess your approach, review your weight loss plan, and make the necessary adjustments to your diet and exercise routine. 

Wondering how to navigate a weight loss plateau? We’ve got you covered.

What Can Cause a Weight Loss Plateau?

Most commonly, a weight loss plateau occurs when you begin to eat the same — or more — calories than your body burns. In effect, your body is no longer in a calorie deficit, which can make it near impossible to lose weight.

Why does this happen?

Research shows that in the process of losing weight, individuals may encounter a situation where the amount of energy they expend (through physical activity such as exercise and daily movement) decreases compared to what it used to be. This decrease in energy expenditure can potentially hinder weight loss efforts because fewer calories are burned, making it more challenging to create a calorie deficit, which is necessary for weight loss.

Further, people who lose weight can also experience an increase in a hormone called ghrelin. This hormone plays a primary role in increasing hunger, which can subsequently increase food intake. It may also increase feelings of fatigue, making it more difficult to maintain consistent levels of exercise throughout the week, hindering calorie burn. 

That said, there may be another reason, too. 

During the initial phases of your weight loss journey, it’s typical to experience a large decrease in body weight. That said, this initial change in body composition isn’t usually due to fat loss. Rather, during a calorie deficit, the body releases a type of carbohydrate called glycogen, which comprises water. When the body burns glycogen, water is released, leading to a decrease in water weight that some may interpret as fat loss when looking only at the number on the scale. 

Some may interpret this change as a weight loss plateau.

Other times, people may begin to lose both muscle and fat if they aren’t eating enough. A loss in muscle mass can slow one’s metabolism, which can decrease the amount of calories your body burns throughout the day, too. Again, in this state, the body exits its calorie deficit, which can hinder weight loss and may even lead to weight gain.

How to Overcome a Weight Loss Plateau

When you hit a plateau, don’t fret. There are several dietary, exercise and mental adjustments you can make to push toward additional weight loss progress. These include:

  • Tracking your food intake – When you get into a routine, it can be easy to underestimate the number of calories you’re consuming each day. Instead, keep a food journal or use a food tracking app to stay aware of what you’re putting in your body. This can include calorie intake, as well as sugar and macronutrient percentages.
  • Eating smaller portions – To encourage a calorie deficit, consider eating smaller portions. Even if you’re eating healthy foods, consuming large amounts can stall or reverse your weight loss progress. To adjust your portions, use measuring cups or food scales to ensure you’re sticking to the appropriate serving size for your body.
  • Increasing your fiber and protein intake – Fiber and protein can help you feel full longer, which may decrease the amount of calories you consume throughout the day, helping you achieve a calorie deficit. Proteins include foods like chicken, fish and tofu, while fiber-rich foods include fruits, vegetables, whole grains and legumes. For information on how to eat more protein, or even on how to use protein powder for weight loss if you’re looking to supplement your diet,  we invite you to discover the variety of effective strategies highlighted in our other articles.
  • Limiting unhealthy foods – Foods that are highly processed or high in sugar can easily increase your calorie intake and stall your progress. 
  • Increasing your workout intensity and variety – If you’ve been doing the same workout since the beginning of your weight loss journey, consider switching it up to make your body adapt to a new workout. You can include a combination of strength training, cardio and stretching to rework your muscles and increase your metabolism. Increasing the intensity of your workouts can also help to build muscle mass, boost your metabolism and increase calorie burn throughout the day. You can also try to find unconventional workouts, such as dance classes, rock climbing or an amateur sports league to reignite your excitement around exercise.
  • Increasing your frequency of physical activity – Not all movement needs to be high-intensity strength training or cardio at the gym. To help facilitate calorie burn every day, consider going on a short walk during your lunch break, using the stairs up to your apartment or investing in a standing desk.
  • Setting realistic goals – Despite certain weight loss myths, you won’t be losing 50 pounds in two months healthily. To stay on track and motivated, break your weight loss goal down into small, achievable milestones. Create plenty of time to celebrate your progress along the way, and consider avoiding the scale for set periods of time to focus instead on how you feel in your body.
  • Staying consistent – When overcoming a weight loss plateau, consistency is key. It’s important to stick to a healthy diet and regularly exercise, even if you’re not seeing immediate results. Weight loss takes time, and you must be patient with your body as it adjusts to your new routine.
  • Finding a weight loss buddy – Surround yourself with a supportive group of friends, family and other people striving toward weight loss to keep you motivated and focused, despite any bumps in the road. 

INVIGOR8 Your Weight Loss Routine

Experiencing a plateau in your progress isn’t ideal, but it isn’t the end of the road either. Plateaus are a common occurrence in weight loss journeys, and they can be overcome with the right strategies and mindset.

To supplement your weight loss efforts, there’s the INVIGOR8 Complete Weight Loss Kit. This package deal includes our All-in-One Superfoods Powder Shakes (which are packed with essential nutrients and whey protein), as well as a natural appetite control support supplement, unflavored collagen peptides, and healthy meal plan inspiration.

With INVIGOR8, you can experience true weight loss support and feel your best.



  1. Mayo Clinic. Getting past a weight-loss plateau
  2. Healthline. 12 Simple Ways to Break Through a Weight Loss Plateau
  3. Cleveland Clinic. How To Break That Frustrating Weight-Loss Plateau
  4. Houston Methodist. 5 Ways to Break a Weight Loss Plateau That Actually Work 

About the Author

 Mara Welty
Mara Welty

Mara Welty is a copywriter who specializes in health, wellness and CBD topics. With a background in journalism, she aims to deliver engaging, research-based content that builds trust and engages readers through informative storytelling.

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