Question from the community:

“Hey! I’m Sarah from Canada. I’ve been doing everything ‘right’—eating well, exercising consistently, tracking my calories—and I’ve lost about 15 pounds over the last couple of months. But now, for the past three weeks, the scale hasn’t moved at all. I’m getting frustrated and wondering if I’m doing something wrong. How do I break through this weight loss plateau without losing my mind—or giving up?”

Hey Sarah, I totally get it. That stuck feeling is the absolute worst—like your body suddenly decided, “Nah, I’m good here” while you’re still sweating through workouts and turning down fresh bagels.

And here’s the kicker: it often hits right when you’re finally finding your groove. You’re seeing changes, feeling better, then bam—flatline. I’ve been there more than once, pacing around the kitchen, trying to decide whether to eat more, eat less, or just throw the scale out the window.

Let’s walk through this together. A weight loss plateau doesn’t mean you’ve failed—it means your body has adapted. And lucky for us, adaptation can be hacked. You just need a new strategy for this new stage.

What Exactly Is a Weight Loss Plateau?

A plateau happens when your body stops losing weight, even though you’re still following your routine. It’s not a sign you’re doing something wrong—it’s a sign your body is doing its job. It’s adjusted to the new normal, and now it’s saying, “We’re stable here.”

But stable doesn’t mean stuck.

Your metabolism, hormones, and energy needs all shift as you lose weight, and what worked in month one might need tweaking in month three. So no panic—just time to recalibrate.

Step 1: Confirm It’s Actually a Plateau

First things first, let’s make sure we’re actually in plateau territory.

Ask yourself:

• Has your weight stayed the same for at least 2-3 weeks?
• Have your measurements or how your clothes fit also stayed the same?
• Have your eating and exercise habits been mostly consistent?

If the answer is yes to all three—yep, it’s probably a plateau.

But if you’ve had a few off days, extra sodium, less sleep, or your workouts have gotten more casual (it happens!), those might be playing a role too. Water retention, hormonal fluctuations, and sneaky extra bites can throw off progress without you realizing.

Step 2: Reassess Your Calorie Needs

The more weight you lose, the fewer calories your body needs to function. That’s just biology. If you’re still eating for your previous weight, your deficit might have vanished.

What to do:

• Recalculate your maintenance calories based on your current weight.
• Create a moderate deficit—about 500 calories per day is usually a solid place to start.
• Don’t go extreme. If you drop too low, your metabolism will slow even more.

Sarah, I once had to reduce my intake by just 150 calories to start losing again. That’s, like, a tablespoon of peanut butter. Small tweaks make a big difference.

Step 3: Shake Up Your Workouts

Your body is a master adapter. Do the same workout too often, and it starts burning fewer calories doing it. That’s why mixing things up is key.

Try this:

• Add resistance training (if you haven’t already). Muscle boosts metabolism.
• Try HIIT once or twice a week—short, intense bursts of effort.
• Change intensity, duration, or frequency of your usual workouts.
• Get in more NEAT—non-exercise activity like walking, standing, or even cleaning.

Even adding a 10-minute walk after meals can get things moving again.

Step 4: Get Serious About Sleep and Stress

Underrated but powerful—your sleep and stress levels massively affect your ability to lose fat.

Not sleeping enough? Your body holds onto fat. Stressed out? Hello, cortisol spike and cravings.

Focus on:

• 7–8 hours of sleep per night (quality counts too)
• Simple stress relievers: walks, journaling, meditation, music, breathing exercises
• Setting boundaries around your time and energy

Honestly, when I stopped treating sleep like an optional bonus, my results came faster. And I was way less cranky.

Step 5: Evaluate What You’re Eating (Really)

Even when you’re “eating clean,” calories can sneak up. A little extra olive oil here, a few licks of the spoon there—it adds up.

Try this:

• Track everything for 3–5 days. No judgment, just data.
• Watch your portion sizes, especially with high-calorie healthy foods like nuts, avocado, or dressings.
• Be mindful of “healthy snacks” that might be stalling your progress.

You don’t have to track forever—just long enough to get clarity. Think of it as checking your compass.

Step 6: Try a Reverse Diet or Maintenance Break

Now, this might sound backwards, but hear me out: if you’ve been dieting for a while, your metabolism might be hanging on for dear life.

A short-term break (1–2 weeks) at maintenance calories can:

• Reset hunger and fullness hormones
• Reduce stress
• Boost energy and performance
• Make your next deficit phase more effective

It’s not quitting. It’s a strategy.

I’ve seen people break through plateaus not by eating less—but by eating more (smartly and temporarily). Sarah, this might be the reset your body needs.

Step 7: Shift the Focus (Just for a Bit)

When the scale stalls, it’s easy to spiral. But sometimes, zooming out helps more than doubling down.

Instead of focusing on the scale, track:

• How your clothes fit
• Progress photos
• Energy levels
• Strength and endurance in workouts
• Mental clarity and mood

Remember, fat loss and weight loss aren’t always the same thing. You might be recomposing your body even if the number doesn’t budge.

Here’s Some Final Thoughts For You

Sarah, thank you for asking this question. It’s such a common experience, and honestly—it’s where a lot of people give up. But you don’t have to. You’ve already made great progress, and this plateau? It’s not the end. It’s a signal.

Your body isn’t broken—it’s brilliant. It just needs new input.

So be patient. Adjust the plan. Keep showing up. You’ll break through—stronger, smarter, and even more committed than before.

Quick Recap for Sarah:

• Plateaus are normal and often happen after initial weight loss
• Recalculate calories and shake up workouts to re-engage fat loss
• Prioritize sleep, stress, and recovery
• Track food honestly for a few days
• Consider a diet break or maintenance phase
• Shift focus to non-scale victories

You’ve come this far, Sarah. Don’t stop now. What’s waiting for you on the other side of this plateau is worth every bit of the effort. Keep going—you’re doing better than you think.