Weight Loss Plateaus – How to Overcome Challenges and Stay Motivated

Written by: Ashleigh Tosh



Time to read 4 min

Weight Loss Plateaus – How to Overcome Challenges and Stay Motivated

Are you tired of hitting that pesky weight loss plateau and feeling like you're stuck in a never-ending loop? 


One minute you’re absolutely smashing your weight loss goals out of the water like the champ you are.  The next, you feel like you’re walking around with a pound of lead hanging around your neck trying to navigate the tar pit of fitness.


You may even feel like you’ve taken two steps forward, one step back - wondering what you’ve done wrong to hit that brick wall bringing your weight loss to a stall? 


Well, firstly, you’ve done nothing wrong, plateaus are all part of the fitness journey and with a few tweaks here and there, you will move past it.


Trust us!


That said, if you don’t get on top of it, plateaus do have the potential to totally derail your fitness journey entirely.  And you may even find you end up starting from square one again.  


Nobody wants that.


But don't worry because the Goal Plans crew has got your back. 


In this article, we'll dig deep into the challenges of weight loss plateaus and provide you with some tippy top tips to overcome them and stay motivated on your weight loss journey so you can smash those goals with ease.

1 - Understanding the Plateau

So, you've been shredding those pounds like a boss, weight loss is happening and it feels good.  But suddenly, the scale refuses to budge. It seems like you've hit a plateau, and it's totally normal - frustrating, but normal. 


Plateaus can occur due to various factors like metabolic adaptation, changes in body composition, or simply your body putting up a resistance to your usual routine.


You see, bodies are smart. They like to do things in the easiest way possible. 


Seriously – they get wise to your tactics of working out more, modifying your calorie intake etc – and find ways to become super-efficient at reserving energy slowing your weight loss. 


Or you may find that exercise you struggled with 4 weeks ago has since become relatively easy as you become stronger.


And when this happens it’s time to…

2 - Shake Up Your Routine

Yoga Class

Yes folks, it's time to spice things up to supercharge your weight loss journey! 


To bust through that plateau, you need to shock your body with some new moves, and potentially modify your calorie intake too.


Started off your journey with walking 10,000 steps a day?  Try levelling up by switching up those daily walks with a little jogging in the mix. 


For instance, if you’re heading out for a 30-minute walk, try walking 5 minutes, jogging 2 minutes, and repeat.  Eventually you can switch up your walk to run ratio, and you might even get to a full 30 minutes running without any walking at all!




Add some high-intensity interval training (HIIT) into your workout routine or try a completely different exercise form entirely – Zumba anyone?


Switching things up not only challenges your body but also keeps your routine interesting and fun!

3 - Reassess Your Nutrition

In order to make sure your weight loss goals stay on track, it's essential to pay attention to what you're putting into your body.  Yes, even while you're sweating it out in the gym - after all, you can't out train a bad diet.


So ask yourself, are you truly fuelling yourself with wholesome, nutrient-dense foods? 


Take a moment to reassess your nutrition and make sure you're getting enough protein, fibre, and healthy fats.


Don't forget to keep those portions in check too.


Of course, with Goal Plans we do all the hard work for you in calculating your macros and calories, so if you haven’t already signed up for one of our plans – hop to it!

Credit: Ben Carpenter www.youtube.com/@BenCarpenter

4 - Staying Motivated and Focused

Sometimes, all we need is a little motivation boost to keep us on track. Surround yourself with positive influences and find a workout buddy who shares similar weight loss or fitness goals. 


Set small, achievable milestones and celebrate each victory along the way. 


And remember, it's not just about the number on the scale – focus on how you feel, the energy you have, and the progress you've made.

5 - Weight Loss - Let’s Do This!

Now that you're armed with these weight loss plateau-busting tips, it's time to put them into action and show that stubborn plateau who's the boss! 


Stay motivated, keep pushing through, and remember that your fitness journey is a marathon, not a sprint. 


Don't let a little bump in the road deter you from reaching your weight loss goals. 


You got this!


Ashleigh Tosh

Ashleigh Tosh

Wordsmith, bookworm, and avid food enthusiast. With a background in broadcast journalism, she has been writing for the health & wellness sector for a decade. Ashleigh is the lead copywriter at MuscleFood, feeding her passion for all things food and fitness. When she's not writing or typing away, you might find her sweating it out in the gym, exploring culinary creations in the kitchen, or conquering Scottish Munros.