If you have ever hit a weight loss plateau, you know firsthand how frustrating and demotivating it can be. Losing the first few kilos is usually not that hard, but whenever you suddenly seem to stop making progress even though you are sticking to your diet and exercise routine just as before, it can be really difficult to stay motivated. This is where self-doubt, feelings of discouragement, and the temptation to give up altogether start kicking in.
It could even happen, that the scale goes back up, as your body adapts to the changes in your diet and exercise routine. During these moments it can get very challenging to keep going, as many interpret a plateau as a sign of failure.
In this blog post, I want to give you some tips to stay motivated when you hit a weight loss plateau and stick to your weight loss plan during one of the hardest phases of weight loss. While it may seem easier said than done, being able to push through weight loss plateaus can be the key to achieving long-term weight loss.
Remember that the goal of these strategies is to prevent you losing your motivation when you hit a plateau, you probably won´t break the plateau immediately. However, if you manage the implement these tips, you will be able to hold on while the plateau lasts, which is key if you want to reach your weight loss goals!
So, these are the 7 key strategies to stay motivated when you hit a weight loss plateau:
- Analyze the situation.
- Change the way you think of success.
- Celebrate non-scale related victories.
- Set non-weight related goals.
- Get enough sleep.
- Remember why you started.
- Plan ahead.
How To Stay Motivated When You Hit A Weight Loss Plateau
Here are the steps to follow, if you want to learn how to stay motivated when you hit a weight loss plateau:
1. Analyse the situation.
First of all, you need to make sure that what you are experiencing is actually a weight loss plateau. If you are not seeing any the following indicators of a weight loss plateau, there is no reason to worry (just keep doing what you are doing!):
- Consistent weight for at least two to three weeks.
- No significant changes in body measurements, clothing sizes, or fitness levels (strength or endurance) during at least two to three weeks.
- No noticeable changes in progress pictures for at least two to three weeks.
If you think you have indeed reached a plateau, have a closer look at your diet and exercise routine. Are you completely sure you have been following your plan? Try to identify any areas where you might have slipped into old habits without even noticing. If you had stopped tracking your food on a daily basis, it might be a good idea to start doing so again until you start seeing results.
Also, take a closer look at your movement during the day. You might have kept on track with your workouts, but maybe you were less active during the rest of day, so your body burned fewer calories. To make be sure about exactly how much you are moving during the day, use an activity tracker to track your steps and other activities.
You also have to consider the possibility that your body might have adjusted to the reduced calorie intake during your diet and that could be the reason you are not losing any more weight. Especially if you have been in a calorie deficit for some time your body might need a break. You can try going back to maintenance calories (eating as much as your body needs) for a week or two to reactivate your metabolism. Don´t be scared if your weight goes up during this phase, enjoy the reset and be confident that once you go back to being in a calorie deficit your body will respond better than before!
2. Change the way you think about success.
Success is almost never linear. Progress is going to happen over time, with ups and downs on the way. Triumphs, challenges and unexpected halts are completely normal on any weight loss journey.
The difference between the people who give up on their dream once they hit a plateau and the ones who are able to keep going is the mentality: You have to accept in advance that there will be highs and lows. Prepare yourself mentally by accepting that fact and remain relaxed and optimistic when the moment comes. That way you will be to see challenges as opportunities to dive deeper and maybe change something about your strategy, instead of interpreting every plateau as proof that you will never be able to achieve your (weight loss) goals.
Psychologists explain it with the way you explain the world to yourself, the invisible scripts you use to explain your successes and failures. People who think that they have little or no control over their successes and failures and who believe that is the way things, automatically abdicate all responsibility and are much more likely to give up. You might hear phrases like these from them:
“A change in diet will never work for me”. Or: “I have bad genes, so I´ll always be fat”.
The people who finally manage to reach their (weight loss) goals are the ones who take responsibility for their actions and know that things can change over time, so making mistakes or going through rough patches are no reasons to give up. Whenever they have a bad day or skip a workout they say to themselves: “Okay, it happened. It was just one day (or one meal or one training). Tomorrow is a new day.”
3. Celebrate non-scale victories.
If you are not seeing any weight loss or any significant changes in your body measurements, you can motivate yourself by shifting your focus to other areas, in which you have seen progress. These victories may not directly impact your weight but reflect positive changes in your body, health, and overall well-being.
There are many different things you could focus on, depending on your individual situation. Maybe you have been feeling more energetic and less fatigued thanks to the changes you made in your routine. Maybe you notice that your confidence and self-esteem have improved. Or you’re handling stress better than before or finding healthier ways to cope with it. All these are valuable non-scale victories.
You can also look at your health markers such as blood pressure, cholesterol levels, or blood sugar levels. Apart from that, if you have been following a healthy diet, you have surely experienced fewer digestive issues, like bloating or indigestion. Another visible result of your improved nutrition could be a better skin complexion and hair health.
And be sure to take any positive feedback you receive from others on your healthier appearance or lifestyle changes, as a victory!
4. Set non-weight related goals.
When you hit a weight loss plateau, shifting your focus to non-scale goals can help you stay motivated while you break through this challenging phase. These goals are only indirectly tied to your weight but are equally important for your overall well-being and long-term health. Here are some examples of non-scale goals you could focus on:
- If you are into running or would like to start running more often, you can follow a training plan to complete a certain distance or to run any distance you already dominate even faster.
- If you prefer strength training, aim to increase your strength by slowly adding more weight to your sets (or performing more repetitions) to gradually get stronger and build more muscle.
- Another great idea to stay motivated is to change up your diet a little bit by concentrating on the nutrients that go into your body and not just the calories. Are you hitting your calorie goals every day, but still not seeing the results you expected? Try focusing on eating lean protein and more vegetables, as well as reducing processed foods and cooking more homemade meals.
These non-weight related goals are not only going to motivate you when you hit a weight loss plateau, but are also going to help you break it, so you will see the results of your efforts on the scale pretty soon!
5. Get enough sleep.
Did you know that your sleep plays a crucial role during your weight loss journey and especially when you feel like you hit a plateau?
When you don´t get enough sleep your metabolism will slow down, so you burn fewer calories and it will be more challenging to create the calorie deficit you need in order to lose weight. Sleep deprivation can also elevate your stress levels, so your body will release more cortisol. To combat fatigue and stress, you might find yourself reaching for unhealthy snacks during the day and you might consume more calories without even realising.
Not getting enough sleep can also lead to more emotional instability, so the chances of resorting to emotional eating and seeking comfort through food are going to be much higher when you are sleep deprived. If you then add the decreased motivation and energy that will also result from a lack of sleep, it´s going to be much more likely for you to give up on your weight loss goals when you are hitting a plateau.
So, in order to stay motivated when you hit this challenging phase during weight loss, be sure to prioritize your sleep. You should be aiming for at least 7-9 hours of sleep per night. If you are having trouble going to sleep, create a relaxing bedtime routine and limit your exposure to screens before going to bed.
6. Remember why you started.
Whenever you hit a plateau during weight loss, you might feel like your efforts are not worth it and are more likely to give up. Before you do, do your future self a favor and remind yourself why you started this journey. This will make you start looking at the bigger picture again, you will realize that challenges are always going to be a part of the way.
When you remind yourself why you started, you can also acknowledge the progress you’ve made so far. Celebrating the milestones you’ve achieved will boost your confidence and remind you that you are capable of success.
If you want to effectively remind yourself why you started it might not be enough to simply think about it. Consider writing down your motivations and write little notes you can display in places where you’ll see them regularly, such as on your bathroom mirror or refrigerator. Additionally, keep a journal to document your progress, challenges, and successes. So whenever you need a little extra motivation you will be able to look back at the progress you already made.
Ultimately, staying connected to your initial reasons for embarking on your weight loss journey can provide the strength and inspiration needed to break through a plateau and continue moving towards your health goals.
7. Plan ahead.
The best thing you can do to prevent you from giving up during a weight loss plateau is having a plan in place. Ideally, you plan ahead even before the moment comes, but if you have already hit the plateau it is not too late to make one now. The plan could be as simple as this:
- Check if you are still on track: Did you really follow your diet and exercise plan lately? Or have there been a little too many exceptions? Track your food and activity for some days to be sure.
- Correct your course if needed: You have been following your plan, but are seeing no results anymore? Then it´s time to change things up a little. Try either reducing your calorie intake or increasing your activity level (or both). This could also a good moment to focus on your macros and the quality of your food in general.
- See if the changes are working: Stick with the new plan for at least 10 days to see if things start moving again. If not, go back to step 2, but only as long as you are not going to any extremes. It is not necessary to starve or to exercise long hours every day.
- Take a break: If you feel like you don´t want to reduce your calorie intake any further and you are already doing a lot of exercise, your body might simply need a break. Go back to maintenance calories for a week and then start fresh.
How To Stay Motivated When You Hit a Weight Loss Plateau (FAQs):
Focus on non-scale goals like increasing your fitness levels, improving body measurements, and positive changes in your health. Remind yourself of your initial reasons for starting the weight loss journey, and use the plateau as an opportunity to reassess and make necessary adjustments to your plan.
A weight loss plateau may resolve on its own over time, but it’s not guaranteed. It often requires making adjustments to your diet, exercise routine, or lifestyle to break through the stall and continue making progress.
Signs of a weight loss plateau include consistent weight for several weeks, lack of measurable progress in body measurements or clothing fit, and little to no change in fitness levels despite continued effort.
A weight loss plateau is typically considered to occur when there is no significant progress in weight loss for about 2 to 3 weeks despite consistent efforts in following a weight loss plan.
Summary
As you are reading these tips about how to stay motivated when you hit a weight loss plateau, you have to remember that weight loss plateaus are completely normal and will happen to almost everyone during their weight loss journey. Our bodies naturally adjust to changes in caloric intake and activity level, causing temporary stalls in weight loss. Additionally, factors like water retention, hormonal fluctuations, and muscle gain can mask fat loss on the scale.
So, if you suspect you’ve hit a weight loss plateau, don’t be discouraged. Plateaus are an opportunity to reassess your approach, make necessary adjustments, and continue making progress. Remember, slow and steady progress is still progress, and consistency is key in achieving your weight loss goals.
To recap, the 7 strategies to stay motivated when you hit a weight loss plateau are:
- Analyze the situation.
- Change the way you think of success.
- Celebrate non-scale related victories.
- Set non-weight related goals.
- Get enough sleep.
- Remember why you started.
- Plan ahead.