How to Get Out of a Weight Loss Plateau
So here’s the inside scoop ⬇️
Hitting a plateau with your weight or performance is common. Our bodies are smart and adapt quickly! But that doesn’t mean you are doomed to stay there forever.
We need to look at YOU from a whole body, inside out approach – and determine what’s working (and what to ditch!) so you can get out of your weight loss plateau and continue to make progress!
If you’re new here, then hi, I’m Allison!
I help women Look, Feel and Function at THEIR personal best using a whole body, functional medicine approach to health. Without using extremes or cookie cutter approaches, I provide the framework AND the support needed for weight loss, to create optimal energy, balanced hormones, and a body that you feel comfortable and confident in! Check out how to work with me here.
In order to get out a weight loss plateau, there are some questions you need to answer truthfully!
1️⃣ Reassess your Goals: How important are these goals to you right now – and WHY are you working towards them?
Your goals have to be meaningful to you! You should have multiple benefits to having X result.
When you purpose, you’re more likely to have passion, motivation.
When you’re motivated, the higher chance you’ll be disciplined.
2️⃣ Check your Biofeedback: How are these factors? Your hunger, satiety, mental clarity, sleep, energy, digestion, menstrual cycle, PMS symptoms?
Sometimes when we’re in a plateau it’s because our body is under too much stress. Dysregulation in the nervous system can manifest as “hormone issues” or things like high cravings, consistent over-eating or “cheat meals”, trouble sleeping, fatigue, low strength, mood swings, and weight loss resistance (or even weight gain!)
Addressing the root causes of these stressors will help support body composition & overall health. Sometimes stepping back and doing “less” can actually move you forward!
3️⃣ The elephant in the room: How compliant have you REALLY been? And – How long have you been in a plateau for? Are you really doing the RIGHT things, consistently?!
Many people make mistakes like:
Not tracking (enough)
Inaccurate portions (guessing vs measuring)
Little snackey snacks & mindless bites throughout the day
Imbalanced macros
Overestimating their movement
Not enough intensity within workouts
On off with routine (busy schedules, travel, sickness etc)
There’s a host of other reasons why you’re stuck, but let’s make sure you’re actually DOING your plan, before we change the variables!
Get out of a Weight Loss Plateau:
WHERE TO START
It’s time to do a 10 minute “mini audit” of your lifestyle!
Step 1: Take 10-15 minutes and go over these 5 topics below. Write down your honest answers of what is going well, and what needs improvement (you could even rate ’em 1-10).
Step 2: Create 3 (no more than 5) specific actions you will do/implement in order to support your health & to see progress
Ok, let’s get started!
- Your Overall Movement: How much are you REALLY moving throughout the day? Do you know how much you sit vs stand, and how many steps you take each day?
Your body will burn more calories with NEAT (non exercise activity) during the whole day vs exercise. - Exercise: Are you doing enough weight to challenge your body and promote muscle growth? Are you lifting frequently enough & with enough volume? Are you doing the right exercises for your body and goals? Long steady state cardio might burn calories but it doesn’t do anything long term for your metabolism. Are you doing any intervals or HIIT?
- Food intake: Chronic undereating (just like excessive exercise) is a stress on the body. This can raise inflammation, telling the body to hold onto weight as protective mechanism because it think it’s starving. What kind of foods are you eating – do they promote inflammation as well?!
4. Macronutrient Balance: Are you paying attention to the amount of carbs, fats & proteins you’re eating? How accurate are you measuring your portions? Have you used cups or a food scale to ensure you’re eating the right amount?
- Sleep: This is a nutrient we need to support our metabolism, create hormones & more. Sleep deprivation decreases our fat burning, along with our performance & energy. We have to prioritize this! Are you going to sleep before midnight? Do you have a night time routine to wind down? How many electronics are you using at night?!
Take action: Write out where you need help, and some ideas of how you will move the needle out of the slump!
You can also check out my article Baseline Habits You Need for 2026 here.
➡️These are great starting points to help support your health goals – but here’s the thing:
You have to do what is right for YOUR body and exact lifestyle. AND – you need to do them CONSISTENTLY.
Many women get information, but then they get stuck because they don’t know how to apply it (realistically) in their life. Is this you?! Most of my clients come to me this way.
If you are:
- Wanting to lose weight, change your body shape or have more toned lean muscle
- Trying “all the things” but still not losing or even gaining weight
- Frustrated with trying all the different diets and exercise programs without any results or lasting change
- Finding yourself doing “really good” during the week, yet crashing and “falling off” after a few weeks
- Having a hard time staying consistent with your eating and exercise
- Feeling burnt out & umcomfortable in how you feel and look in your body
