Losing weight (and maintaining it) is a journey filled with highs and lows. One of the most frustrating challenges is hitting a plateau — when your progress stalls despite your best efforts. The good news, according to Juaquito Jorge, M.D., a bariatric surgeon with Piedmont Physicians Weight Management and Bariatric Surgery Augusta, plateaus are a normal part of a weight loss journey and are often temporary.

“You can overcome this hurdle by taking a step back, reassessing your habits, making minor adjustments and moving toward your goals,” Dr. Jorge explains. “Our first reaction to a weight loss stall can be an emotional one. By giving yourself grace and being objective and honest about what you are doing (or not doing), you have a high chance of breaking out and getting back on track.”

Here are five evidence-based tips to break through a weight loss plateau:

1. Reevaluate Your Calorie Intake

As you lose weight, your body requires fewer calories to maintain its new size, Dr. Jorge says. “If you’re still eating the same amount as when you started, you might no longer be in a calorie deficit. Tracking your food intake can help identify hidden calories or portion sizes that may have crept up over time.” Apps like MyFitnessPal or Cronometer can make this process easier (Hall et al., 2011). If using a food tracker seems too difficult, Dr. Jorge recommends trying journaling.

2. Shake Up Your Exercise Routine

Dr. Jorge says that bodies adapts to repetitive exercise over time, which can reduce the number of calories burned during workouts. The common denominator to all activity, however, is movement = life. To reignite your metabolism:

• Incorporate brisk walking into your daily routine. This is especially important if you have a sedentary job (such as office-based).
• Add strength training to build muscle, which increases resting metabolic rate and offers many other benefits.
• Try new activities like swimming, cycling or yoga to challenge different muscle groups (Swift et al., 2018).
• Keep things exciting and enjoyable so physical movement is sustainable.

3. Monitor Liquid Calories

Liquid calories from sugary drinks, alcohol or even some smoothies can add up quickly and stall weight loss. Dr. Jorge encourages you to opt for water, unsweetened tea or black coffee instead. If you enjoy alcoholic beverages, limit them to special occasions and keep portions small (Hu et al., 2014). Another option is non-alcoholic beverages. If you like mixed drinks, be careful of additives that contain lots of processed sugar.

4. Prioritize Protein and Fiber

Protein and fiber are essential for keeping you full and satisfied while supporting weight loss.

Protein: Helps preserve lean muscle mass during calorie restriction.
Fiber: Slows digestion and stabilizes blood sugar levels, reducing hunger.
Foods like lean meats, beans, lentils, whole grains, fruits and vegetables should be staples in your diet (Slavin & Lloyd, 2012).

5. Manage Stress and Sleep

Chronic stress and poor sleep can disrupt hormones that regulate hunger and metabolism. This is because elevated cortisol levels from stress can increase cravings for high-calorie foods. Also, sleep deprivation affects ghrelin (the hunger hormone) and leptin (the satiety hormone), making it harder to control appetite.

Incorporate stress-reducing activities like meditation or journaling into your routine and aim for 7–9 hours of quality sleep each night (Patterson et al., 2015).

When to Seek Professional Support

If you’ve tried these strategies but still aren’t seeing progress, Dr. Jorge suggests consulting a registered dietitian or healthcare provider who specializes in weight management. “They can assess your unique needs and provide personalized guidance to help you overcome barriers,” he says.

Encouragement for Your Journey

“Remember that plateaus are part of the process,” Dr. Jorge says. “They don’t mean failure. Use these periods as a way to evaluate your process and improve it. Focus on non-scale victories like improved energy levels, better sleep or increased strength. You'll be back on track by staying consistent and making small adjustments in no time.”

References

Hall, K.D., Sacks, G., Chandramohan, D., Chow, C.C., Wang, Y.C., Gortmaker S.L., & Swinburn B.A. (2011). Quantification of the effect of energy imbalance on bodyweight. The Lancet, 378(9793), 826–837. https://doi.org/10.1016/S01406736(11)60812X

Hu F.B., Malik V.S., & Willett W.C. (2014). Sugarsweetened beverages and risk of obesity and type 2 diabetes: Epidemiologic evidence. Physiology & Behavior, 100(1), 47–54.

Slavin J.L., & Lloyd B. (2012). Health benefits of fruits and vegetables: Fiber and phytonutrients in prevention of chronic diseases. Critical Reviews in Food Science and Nutrition, 52(9), 788–802.

Swift D.L., Johannsen N.M., Lavie C.J., Earnest C.P., & Church T.S. (2018). The role of exercise and physical activity in weight loss and maintenance. Progress in Cardiovascular Diseases, 61(2), 206–213.

Patterson R.E., Laughlin G.A., LaCroix A.Z., Hartman S.J., Natarajan L., Senger C.M., ... Villaseñor A. (2015). Intermittent fasting and human metabolic health. Journal of the Academy of Nutrition and Dietetics, 115(8), 1203–1212.