Helpful Tips to Overcome Fat Loss Plateaus


Any dieter hits a weight loss plateau sooner or later. It happens especially to those who go on crash diets or limit their daily calorie intake for too long. Sometimes it's caused by hormonal imbalances, stress, or poor sleep. Even if your diet is perfect, you can still hit a plateau.

Fortunately, there are ways to overcome this problem and get back on track.What Is a Weight Loss Plateau?
When your body weight remains the same for a few days or weeks, it means you've hit a plateau. However, this isn't always a bad thing. If you eat clean and train hard, you'll lose fat and build muscle. Your body weight might not change, but you'll look leaner. Therefore, it's important to make the difference between fat loss plateau and weight loss plateaus.

The number on the scale is not always relevant. For example, a female athlete can weigh as much as 170 pounds and still look slim and muscular. Some of the world's most famous bodybuilders are over 230-250 pounds despite having less than 10 percent body fat.

Your weight also depends on how much water you hold. Fluid retention may cause your weight to fluctuate by three to five pounds. Additionally, most women are dealing with water retention before and during their periods. Simple tricks, such as drinking nettle tea or taking Epsom salt baths, can help reduce excess fluid in your body. Most times, it's enough to cut back on sodium and drink a cup of green tea.

If your weight doesn’t change at all for three weeks or so, you're dealing with a fat loss plateau. This means it's time to reassess your diet and exercise routine. Even the smallest changes can make a difference.

Reduce Your Calorie Intake
The first step to overcoming a fat loss plateau is to drop your calorie intake by 200-500. Cut 200 calories from your diet for one week and track your progress. If your body weight stays the same, lower your daily calories by 400 or 500. As a rule of thumb, adjust your daily calorie intake after every 15 pounds lost.

Change Your Macro Ratios
The amount of protein, carbs, and fats consumed daily can make or break your diet. Most people are able to lose weight by eating about one gram of carbs per pound of body weight per day, 1.0-1.2 grams of protein per pound, and 0.2 - 0.5 grams of fat per pound. However, you have to adjust these numbers based on your individual needs. If you hit a weight loss plateau, cut down on carbs and eat more protein. Make sure your macros fit your daily calorie target.

Give Your Workout a Makeover
Your body adapts to exercise the same way it adapts to dieting. If you keep doing the same workouts over and over, you'll burn fewer calories. To overcome fat loss plateaus, change exercise variables, such as the number of sets and reps, the type of weights used, foot spacing when doing squats, strength training techniques, or type of cardio. For example, if you usually do steady state cardio, switch to HIIT. Add drop setsand supersets to your workout to challenge your muscles. Perform 15-20 reps instead of 10-12 reps. You can even take a planned recovery week to keep your body from adapting to exercise.


  • Weight loss plateaus and fat loss plateaus are not the same. 
  • You can lose fat and build muscle without seeing any changes on the scale.
  • Weight loss plateaus are often the result of stress, fluid retention, ior hormonal problems. 
  • Dropping your calories by 200 to 500 a day is one of the best ways to overcome plateaus. 
  • To prevent a fat loss plateau, adjust your daily calorie target after every 15 pounds lost. 
  • Changing the type of exercise you do, the number of reps, or the weights used can help you break through plateaus.