Breaking Out of a Plateau

I received an email from a reader yesterday who is experiencing a little bit of frustration. After losing about 22 pounds quickly and easily, she hit a wall.

The dreaded “P” word…a plateau.

She has been eating clean and exercising regularly, but for the last 4 weeks has shown no scale loss. Naturally, she’s feeling frustrated and is ready to throw in the towel.

To her and anyone else suffering through a plateau, I say, “DON”T QUIT!”

Usually, all it takes is doing something a little differently to break the stranglehold the plateau has on you. Here are a couple of things you can do if your results have come to a halt:

  • If you’re not already doing it, start a food journal. Many times, people have just been a little slack in their eating habits. A quick review of your food intake will help reveal if this is the case with you.
  • Reduce 500 calories a day. If you do nothing else, this will knock out about a pound a week.
  • Change your workout routine. You should change it every 90 days or so anyway. But if your results are stuck, it may help to shock your body a little with a new routine.
  • Add a workout. If you’re already working out in the morning, try adding about 15 – 20 minutes of cardio at night. If you’re working out at night, get up a little earlier and add 15 – 20 minutes of cardio in the morning.

Everyone goes through a plateau every now and then. I’ll have more to say about this in the future, but for now these tips should be enough to help you work through a plateau.


12 Responses to “Breaking Out of a Plateau”

  1. mcgheetraining Says:

    Those are great tips. Adding more muscle will also do the job. Along with adjusting your calories up, so when you do lower them again, your metabolism will be set to burn a higher amount.

  2. loseweightwithme Says:

    Thanks for stopping by, McGhee…and thanks for bringing up adjusting calories up as well!



  3. mcgheetraining Says:

    Brian, you are the man. I like that you offer these great tips for people. It’s awesome that your weight-loss journey has gone so well, and you offer people your help. That’s what it’s about. Who knows who will read your posts and the lives you will change because of them.

  4. Nicole Says:

    Aaackk! I cross myself when I even see the “p” word!

  5. loseweightwithme Says:

    Thank you so much for your kind words, Mcghee. My hope is that I can share with others and motivate those who have struggled with their weight so that they can experience the joy of being fit and thin.

    Thanks again.


  6. loseweightwithme Says:

    Hey, Nicole, no need to cross yourself! Just pick one of the tips listed and you’ll be fine. 🙂

    Thanks for stopping by,


  7. Aynz Says:

    Good post Brian, I have reached the dreaded P word in the past and have found it frustrating, I will be sure to follow your tips when I eventually get to one again. Thanks for your words of encouragement on my blog as well, they mean a lot to me. 🙂

  8. loseweightwithme Says:

    Hi, Aynz — thanks for stopping by. I appreciate the visit and your comment. 🙂


  9. totaltransformation Says:

    “Change your workout routine. You should change it every 90 days or so anyway. But if your results are stuck, it may help to shock your body a little with a new routine.”

    My two best methods- either workout really hard (I mean crank it up to ten), or rest more than usual. The only way to be sure which is best is to look back and gauge if you have been under or over training.

  10. loseweightwithme Says:

    Great advice, John. Thanks for stopping by.


  11. Marco Says:

    I have just hit a plateau after losing 35 lbs this year. The problem is more related to just being lax about my diet and having “a little taste” of things. Bottom line is getting back to a strict discipline of eating and not cheating as well as consistant and disciplined exercise. Food journal is a great way of being able to understand what is going on. I’ve been doing strength training to build muscle which burns more calories at rest. My next step is to add consistent cardio to increase the number of calories I am burning every week. Fingers crossed that I can get this on track. Keep up the great work on this blog!

  12. loseweightwithme Says:

    Hey, Marco — Breaking a plateau can be as easy as paying a little more attention to your eating. It sounds like you’re doing everything right.

    I’ve got my fingers crossed for you. 🙂


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