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How to Overcome a Weight Plateau

05/29/2025 | by

Hitting a weight loss plateau can be incredibly frustrating especially when you’ve been diligently following your diet, exercising regularly, and doing everything “right.” You step on the scale expecting progress, only to see the same number staring back at you. If this sounds familiar, you’re not alone. 

In this article, we’ll explore why plateaus happen, what’s going on in your body, and most importantly, what practical steps you can take to move past them and keep progressing toward your health goals.

What Is a Weight Loss Plateau?

When you embark on a weight loss journey, it is so satisfying to see a steady decline in your weight. It can be alarming and frustrating when your weight stops declining despite your continued efforts of diet and exercise. A weight-loss plateau is when you stop losing weight despite a consistent diet and exercise regimen that had previously helped you lose weight.[1] The good news is that this is not uncommon and there are ways to overcome it.

Why Weight Loss Plateaus Happen

As you lose weight, your body undergoes changes in metabolism, hormones, and energy needs, which can make continued weight loss more difficult. Some reasons include a weight plateau can happen are:

As you lose weight, your body undergoes changes in metabolism, hormones, and energy needs, which can make continued weight loss more difficult. Some reasons include a weight plateau can happen are:

  • Reduced resting metabolic rate (you burn fewer calories as your body gets smaller)
  • Loss of muscle mass (which decreases calorie-burning capacity)
  • Hormonal adaptations that signal your body to hold on to fat
  • Increased appetite or subconscious reduction in physical activity
  • Subconscious lifestyle changes such as poor sleep, stress, or consuming “hidden” calories

5 Effective Ways to Break Through a Weight Loss Plateau

Here are five tips to break through a weight loss plateau. Each tip is actionable and can be used on its own or combined with other tips. 

  1. Reassess your caloric intake: As you lose weight, your caloric needs decrease. If you are still eating the same number of calories as when you started, you may no longer be in a deficit. [2] Consider working with a dietician to tailor a meal plan for optimized nutrition.
  2. Increase or change up your exercise. Your body adapts to repetitive workouts. Try boosting your exercise intensity or try new types of training to challenge your metabolism. Consider incorporating interval training or high intensity interval training which is effective in burning fat. [2]
  3. Prioritize sleep and stress management. Not getting enough sleep lowers your metabolic rate and alters hormone levels leading to increased appetite and fat storage. [3] To aid in stress reduction, try meditation, walking, and journaling.
  4. Avoid alcohol. Research shows, that consumption of alcohol can suppress fat burning and may lead to belly fat accumulation. Instead, increase your intake of water, coffee, and tea (particularly green tea).
  5. Don’t skimp on protein and fiber. Protein digestion boosts calorie burning and fiber, especially soluble fiber, slows the movement of food through your system helping you feel full. Fiber also helps absorb calories from other foods.

Consider Medical Weight Loss Support

Medically supervised weight loss options like semaglutide injections are popular options for many individuals. With these self-injected medications, patients can lose pounds safely and achieve long-term weight management. 

Medical Weight Loss With Drip Hydration

Drip Hydration’s Medical Weight Loss Membership program offers a virtual consultation to determine if you qualify for the weight medication and the cost of the medication that is shipped directly to you. The program offers:

  • Physician supervision
  • GLP-1 injections like semaglutide
  • Tailored doses and ongoing support
  • Convenient in-home administration / telemedicine consultations

Ready to get started with Medical Weight Loss?

Sign up for your monthly medical weight loss subscription today. We’ll be in touch to set up your virtual consultation. Not to worry, if you do not qualify for the GLP-1 injections, your subscription will be fully refunded. 

Take Action

Reaching a weight plateau, although frustrating, can be viewed as a positive sign that your current diet and exercise regimen did a great job. By making some adjustments to your diet and exercise routines, you can break through the plateau and be on your way to continual weight loss. Medical weight loss is an additional option that may also help with long-term weight management.

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