There’s nothing worse in life than hitting a plateau, and weight loss isn't any different. If you're working your butt off to keep eating clean, working out or even a combination of the two, not seeing your progress is just awful. It really is hard to see your hard work not paying off. The problem with it too is that it can be for so many different reasons. Weight loss is just one of those complex mysteries of the universe… or sometimes at least.

To beat your weight loss plateau, however, there are some things you can do to keep you pushing on forwards, busting through walls and seeing your hard work pay off. It may not be easy, but it’s always worth a shot.

We've put together some of the best tried and tested weight loss plateau busting tips we could find to help you moving in the right direction. Listen up, take notes, and don't lose your motivation! It's only a temporary roadblock!

1 Do some serious analysis


person tracking their diet


Without a shadow of a doubt, the first thing that you need to do if your weight loss is not going how you want it to take a step back. Do some serious evaluation of your weight loss plateau and what's going on around you. Why are all these things happening?

Is there anything your missing? What are you eating, drinking, doing… it’s all relative. Have a long hard think about what could be causing an issue. It’s always a good call. Even having excess calories where you don’t realise can be a massive problem that you can’t beat if you don’t realise it.

2 Exercise More


person using a rowing machine for weight loss


Exercise is always going to be one of the best habits you can get into, and it really can make or break weight loss. It’s always a useful idea to remember what weight loss is all about. You need to be in a calorie defect every day. If you can’t do it by diet alone or you just want to make life easier and be healthier, exercise more. It has a huge list of benefits, and they all help with weight loss.

More exercise helps outside of the workouts as well. It even helps raise your resting energy expenditure and boosts your metabolism to keep the calorie-burning fat-busting going strong. It really can be a total game-changer if you rely solely on your diet, no matter how you do it.

3 Try to Change the pace


person on an exercise bike


If you’re already exercising and you still find yourself in a weight loss plateau, then it may well be time to change things up. One of the best ways to get that done is changing the pace of your workouts. Cardio is the best way to burn the most calories but event that can get a little stale after a while. This is when it’s time to change pace.

The best ways to do this is to take our advice literally. Change the pace. Instead of 30 minutes constantly jogging on a treadmill, mix it up. Try out a hardcore 20-minute rowing workout. That'll burn more calories in less time and really spice things up. On the other hand, tone it down too. Try out LISS like incline walking, or even fasted cardio. Anything where you take it slower for longer and still train smart is going to help. It also burns the most fat per calorie.

4 Use Weight Training


person doing clean and jerk exercise


If changing your cardio is helping your weight loss plateau either (which it definitely should do if you eat right still), then weight training may be the hero you need too. When you’re using weight training for weight loss, things do get a little bit more complex, but we’ll try to make it quick.

Weight training helps boost your resting energy expenditure, which means you’re burning calories even after your workout and your daily intake can increase slightly, making it easier to hit a deficit. On top of that, big compound exercises use a lot of different muscles, and doing that can still burn a large number of calories. The difference in training will shock your system and kick your weight loss back into gear in no time!

5 Active Days


Person carrying their bike to work


Like we haven’t banged the exercise drum enough here, there is one other point we want the shed some light on to help you out. It’s all about being active even outside of your workouts. Exercise isn’t confined to your home or commercial gym after all. Even getting out and about more or being active at work can change the game.

Active commuting is one of the best ways to do it, like walking or cycling to work. If that is out of the question, other cool techniques like HIIPA are out here too to help you burn calories even when adding the housework. There are tonnes of ways to give you that little extra boost you need.

6 Take a break


people on a break form their weight loss


This one is really turning things on its head, but it is still incredibly important. There is more to life than just your health and fitness goals. It's not always a bad idea just to take a step back for a week and have a look at what's going on as we said before.

Even taking a week out of your training helps your body and your mind get back on the same page, and the change in mentality and attitude can be just what you need to push harder than ever when you get back to it. Try not to party or relax too hard, but don’t be too strict either. Your weight loss has to be healthy, and it will take time. Even then, you need to stick you good health! (it’s not a short-term goal)

7 Make the most of cheat days


pizza cheat meal


On the same level, don’t be afraid to make the most of regular cheat days or cheat meals either. They’re a great way to use rest days if you get them right, and they can help you out in the long run.

Not only do they give you something to enjoy and look forward to as well as your training, but there’s something else to them as well. They actually help you keep your metabolism running hot. As you get used to your new diet, your body allows things to slow down. It's an efficient machine, after all. Adding a cheat meal spices things up, encourages metabolism, helps your mentality, and helps with hormonal imbalances too.

8 Cut the snacks


person choosing their snacks


Eating the right food is, of course, essential to a healthy weight loss plan, but if you have hit a weight loss plateau, a lot of the time, it can be down to a stealthy diet buster you may have missed. That comes from the snacks.

If you have a busy lifestyle, snacks always tend to find their way in, and it doesn't have to be a bad thing. It is a bad thing, however, when those snacks are what is standing between you and success. Try getting the healthiest snacks you can if you need them in your life and cut sugar or wasted calories too!

9 Drink more water


close up of bottled water


One amazing way to help you out with every single one of the tips we have mentioned here is to drink more water too. It may sound unusual, but water is actually a fundamental of weight loss, and if you are lacking it, it can really put a dampener on things.

Not only is it vital for your metabolism, but it’s also a great way to prevent other bad habits too. A lot of the time, overeating is a result of being hungry due to a lack of water. Even on top of that, more water usually means less sugary drinks, so that’s a win too!

10 Wait it out


person tracking their weight loss


The final bit of advice we'll give you for busting through that weight loss plateau is this; be patient. It may sound like we've fallen short of expectation here, but it really is true. If progress slows down, just try your best to stick it out.

If you're still creating that all-important calorie deficit and helping yourself out where you can, progress will come. Try whatever you need to and exercise in a way you enjoy to help your chances, but give it time. There are no quick fixes in health and fitness.

Good luck! General Banner



Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.