How to Avoid Weight Loss Plateaus and Keep Progressing
Weight loss plateaus are common, often occurring after the first few weeks of progress. When the body adapts to reduced calories or exercise, metabolism may slow down. To overcome this, adjust your calorie intake or activity level—increase protein, vary workout intensity, or try intermittent fasting (e.g., 16:8 method).
Another strategy is reverse dieting—gradually increasing calories to boost metabolism before cutting again. Incorporating refeed days (slightly higher-calorie days) can also prevent metabolic adaptation. Tracking measurements beyond the scale (waist circumference, progress photos) helps assess true changes.
Plateaus are normal; the key is patience and flexibility. Switching up routines, staying consistent, and focusing on non-scale victories (energy levels, strength gains) keep motivation high.