5 Ways to Overcome a Weight Loss Plateau

It’s totally normal to hit plateaus along your weight loss journey and it’s actually a good thing! Plateaus mean your body is adapting well to the changes you’re making both in your diet and exercise.
But that doesn’t mean plateaus aren’t annoying and a challenge to overcome. After all, you want to keep progressing!
It’s also important to remember that even though your weight loss might stall, you still could be losing inches and building lean muscle. Both are positive things for your health!
If you’ve reached a weight loss plateau here are 5 simple things to help you get back to losing weight and reaching your goals.

1 – Make sure you’re getting enough Zzzs.

Getting enough sleep can have a major impact on your weight loss progress.

When you don’t get enough quality sleep (at least 7 hours each night) your body produces more of the hormone ghrelin, also known as the hunger hormone. Too much ghrelin causes hunger and a terrible case of the “munchies”. This makes it harder to control your appetite and lose weight.

Tip: Aim for at least 7 hours of quality sleep each night. Start a relaxing bedtime routine 30-60 minutes before you actually go to bed to help your body calm down. Try our non-habit forming truSLUMBER to help your body get the rest it needs.

2 – Keep your stress under control.


Stress is such downer. Literally!

Not only does too much stress leave you feeling less than stellar, it can mess with your weight loss. Excessive stress causes an increase in cortisol, the stress hormone. Too much cortisol production can cause you to store more fat, especially in the belly.

Tip: Take some time every day to unwind and destress. Try a keeping a gratitude journal, exercises like yoga or strength training, or even meditation. Your body will thank you!

3 – Reaching your 10k steps every day? Try reaching higher.


Hopefully, you’re already participating in the 10k Pledge and reaching your 10,000 steps each day.

If you’ve been easily getting your steps in then it might be time to step it up! Pun intended.

Tip: Make it a goal to walk more or try something new! Your body is excellent at adapting to challenges so it’s good to mix it up now and then. Try strength training a couple times a week, jogging, or swimming. Challenge your body and the weight will keep coming off.

4 – Add more protein to your diet.

Protein is essential not only for good health but for healthy and lasting weight loss! If you’ve hit a weight loss plateau, now is a great time to assess your protein intake and make sure you’re getting enough.

A diet sufficient in protein can help you stay full, build lean muscle, and reduce body fat. How much you need depends on your activity level, weight, and gender, but a good place to start is at least .36 g of protein per pound of body weight.

Tip: Include a protein source every time you eat and spread your protein intake throughout the day. This will make it more manageable to eat enough protein and help you stay full. Try our reACTIVATE shake for an easy way to increase your daily protein intake without adding a bunch of carbs.

5 – Drink more water.

Water is a cheap and amazing tool to overcome a weight loss plateau! Water helps you feel full, flushes out toxins and waste, and can even boost your metabolism. Water can also help you drink less sugary drinks like soda and juice. Aim for around 34-64oz of water each day!

Tip: If plain water isn’t your jam, try adding Heart & Hydration to 12-17 oz of water for a delicious and sugar-free way to stay hydrated and up your water intake.