Overcoming the Weight Plateau: Tips to Revive Your Weight Loss Journey

Overcoming the Weight Plateau: Tips to Revive Your Weight Loss Journey

Published: 06:49AM 26 June 2023

Avatar of Author

Jayti Shah

fb share url

Hitting a weight loss plateau can be disheartening and frustrating, but it's important to remember that it's a common hurdle on the weight loss journey. The good news is that there are effective strategies to overcome this roadblock and reignite progress. This article provides valuable tips and insights to revive your weight loss journey and break through the plateau. From adjusting your calorie intake and incorporating new exercise routines to managing stress and improving sleep quality, these practical suggestions can help you push past the stagnant phase and continue your path towards achieving your weight loss goals.

Understanding Weight Plateaus

Weight plateaus occur when your weight loss progress stalls or slows down despite your continued efforts.

Our bodies are highly adaptable, and weight loss can trigger metabolic adjustments that can slow down progress. This can happen due to various factors, including metabolic adaptation, changes in hormone levels, decreased muscle mass, and diminishing returns from initial changes in diet and exercise.

Reviving Your Weight Loss Journey

1.Evaluate and Adjust Caloric Intake: As you lose weight, your body requires fewer calories for maintenance. Reassessing and adjusting your caloric intake ensures you maintain a calorie deficit necessary for weight loss.

If you've been consuming the same amount of calories throughout your journey, consider reducing your intake slightly to continue creating a calorie deficit.

2. Incorporate High-Intensity Interval Training (HIIT): HIIT workouts involve short bursts of intense exercise followed by periods of rest. This type of training can help boost metabolism, increase calorie burn, and overcome plateaus.

Instead of steady-state cardio, try incorporating HIIT workouts into your routine, such as sprint intervals or circuit training.

3. Increase Protein Intake: Protein plays a crucial role in weight loss by increasing satiety, supporting muscle mass, and boosting metabolism. Consuming more protein can help overcome plateaus and prevent muscle loss.

Include protein-rich foods like lean meats, fish, eggs, legumes, and dairy products in your meals and snacks.

4. Monitor Portion Sizes: Over time, portion sizes can gradually increase, leading to excess calorie consumption. Being mindful of portion sizes helps control calorie intake and supports continued weight loss.

Use measuring cups, food scales, or visual cues to ensure you're consuming appropriate portion sizes.

5. Prioritize Strength Training: Strength training helps build and maintain muscle mass, which is crucial for a higher metabolic rate. As you lose weight, preserving muscle mass becomes even more important.

Incorporate strength training exercises, such as weightlifting or bodyweight exercises, two to three times a week.

6. Practice Mindful Eating: Mindful eating involves paying attention to hunger cues, eating slowly, and savoring each bite. It can help prevent overeating and improve overall satisfaction with meals.

Focus on the sensory experience of eating, chew your food thoroughly, and pause between bites to assess your hunger and fullness levels.


Hitting a weight plateau is a common occurrence during a weight loss journey, but it shouldn't deter you from reaching your goals. By understanding the reasons behind plateaus and implementing evidence-based strategies, you can revive your weight loss journey and continue making progress. Evaluate your caloric intake, incorporate HIIT workouts, increase protein intake, monitor portion sizes, prioritize strength training, and practice mindful eating. Remember that each body is unique, so it's essential to find the approach that works best for you. Stay persistent, stay motivated, and you'll overcome the plateau and achieve your weight loss goals.

Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant.

At SocialBoat, we offer custom diet plans and guided workouts to help you achieve your goals in a 360-degree approach. Our gamified experience ensures that you don’t find workouts boring and we reward you for being consistent with your efforts.

Join the SocialBoat Fitness App


  1. Hill, J. O., Wyatt, H. R., & Peters, J. C. (2012). Energy balance and obesity. Circulation, 126(1), 126-132.
  2. Donnelly, J. E., Blair, S. N., Jakicic, J. M., Manore, M. M., Rankin, J. W., & Smith, B. K. (2009). American College of Sports Medicine Position Stand. Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Medicine & Science in Sports & Exercise, 41(2), 459-471.
  3. Helms, E. R., Zinn, C., Rowlands, D. S., & Brown, S. R. (2014). A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: A case for higher intakes. International Journal of Sport Nutrition and Exercise Metabolism, 24(2), 127-138.
  4. Del Corral, P., Chandler-Laney, P. C., Casazza, K., Gower, B. A., & Hunter, G. R. (2009). Effect of dietary adherence with or without exercise on weight loss: A mechanistic approach to a global problem. Journal of Clinical Endocrinology and Metabolism, 94(5), 1602-1607.
  5. Tzotzas, T., Evangelou, P., Kiortsis, D. N., & Papadopoulou, S. K. (2011). Obesity, weight loss and conditional cardiovascular risk factors. Obesity Reviews, 12(5), e282-e289.
  6. Lomer, M. C. E., & Harvey, R. S. (2014). Dietary fiber intake in patients with irritable bowel syndrome. Journal of the Academy of Nutrition and Dietetics, 114(6), 882-891.
  7. Crujeiras, A. B., Goyenechea, E., Abete, I., Lage, M., Carreira, M. C., Martínez, J. A., & Casanueva, F. F. (2011). Weight regain after a diet-induced loss is predicted by higher baseline leptin and lower ghrelin plasma levels. Journal of Clinical Endocrinology and Metabolism, 96(11), E2069-E2077.
footer image

© 2023, SocialBoat.Live

Android AppiOS AppFacebookLinkedInInstagramYoutube
socialboat icon


A Real Life Fitness Game

Made with


in India