Has Your Weight Loss Stalled? Here’s How to Breakthrough the Plateau

ByDave Paczkowski

⚖️ Has Your Weight Loss Stalled? Here Are 6 Ways To Breakthrough Your Plateau

Starting a new eating plan can feel amazing—at first.

You’re excited. Motivated. Dropping pounds.
But give it a week (maybe two), and that momentum starts to slow. Hunger creeps in. The scale stops moving. You start to question everything.

That doesn’t mean it’s not working. But it does mean you’re entering a very normal—and very frustrating—fat loss plateau.

Before you panic or overhaul your entire plan, here are 6 proven strategies to help you get back on track.

1. ✅ Track Your Food (Even Just for a Week)

Tracking calories can feel tedious—but it’s powerful. Most people underestimate their intake or forget about:

  • Snacks
  • Bites from kids’ plates
  • Liquid calories
  • Weekend “treats” that cancel weekday progress

Use an app, write it down, or track by hand portions. Do it for 7–14 days to see where your calories really stand.

2. 🔁 Adjust Your Calories (Up or Down)

Tracking your intake gives you data. And that data might tell you:

  • You’re eating more than you think
  • You’re eating too little to support recovery and metabolism

In some cases, increasing calories slightly can reboot fat loss—especially if you’ve been in a deficit for a while and you’re training regularly.

Try a small adjustment (100–200 calories up or down) and assess results over the next 2 weeks.

3. 📏 Track Non-Scale Progress

The scale isn’t the only metric that matters.

If you’re building muscle and losing fat, your weight might stay the same—but your physique will change.

Track progress by:

  • Taking weekly progress photos
  • Measuring waist circumference
  • Noting how clothes fit
  • Logging strength in the gym

If you’re improving in these areas, don’t change anything. Just keep going.

4. 🚶 Increase Daily Steps

More workouts aren’t always the answer. More movement is.

As you lose weight and eat less, your body naturally burns fewer calories through daily activity (this is called NEAT—non-exercise activity thermogenesis).

Combat this by simply walking more:

  • Add 1,000 steps/day each week
  • Walk after meals
  • Use walks as screen-free, stress-reducing time

Walking is one of the simplest, most effective fat loss tools.

5. 🏋️‍♂️ Start (or Optimize) Resistance Training

Strength training is a fat loss multiplier—not just a muscle-building tool.

  • More muscle = higher metabolism
  • Full-body workouts 2–3x/week = more fat burned at rest
  • Resistance training improves body composition, not just weight

If you’re not lifting yet, start now. If you already are, assess intensity and progression to ensure continued results.

If you need help getting started on a proven workout plan, sign up for the Body [re]Building Playbook and receive a downloadable workout template.

6. 🧠 Just Keep Going

Sometimes, the best strategy is patience.

Fat loss is rarely linear. The scale might stall for weeks… only to drop 2–3 lbs overnight.

Most people make unnecessary changes too soon. But if you’re seeing any progress—no matter how slow—you’re on the right path.

Progress isn’t always fast. But it should be forward.

👊 Final Thought

I’ve helped hundreds of men burn 20+ lbs of fat and build 10 lbs of muscle through a proven process that doesn’t require perfection—just consistency.

And I’m so confident in the system, I can guarantee the results.

👉 Click here to set up a time to talk and learn how you can finally break through your plateau and get lasting results.