Crossing the Weight-Loss Plateau!

Hey guys, 

These days I'm getting really exhausted after my workout sessions because I've changed my trainer and the new one pushes me really hard. So, nowadays after my sessions I usually come home and collapse. This also means that I've to include more protein in my diet so, I'm going to go today and buy some.

Our body does this weird thing: when we start our weight loss journey, the loss is quick, but after a point losing more weight becomes difficult. Your weight becomes stagnant and despite all the effort, the scale does not budge. This is known as weight loss plateau. I'm currently at this plateau and it can be daunting sometimes, to be working so hard and not get results, especially when we measure our progress as weight loss and not as loss in inches. Now I've started keeping a track of my measurements so that I can track my progress without getting disheartened. Let me tell you why this plateau happens and how to get over it.


In the beginning, when you start your journey, your body utilizes the glycogen stored in your muscle and liver. This glycogen is made partly of water and the weight you then lose is often termed as water weight. Also, when you lose this weight, your metabolism slows down as you lose a part of your muscle with the fat as well, thus further slowing down your process.

This is fairly common and it occurs when your body is at or around your ideal weight. In the beginning of the process, your body had a lot of fat to lose, but now since it doesn't, the process is slow and is majorly stagnant. Your body also tries to hold on to the fat you have, which makes it even difficult to lose more. This is completely like water retention in our bodies, the more water you provide, the less it retains and vice versa. However, this phase is good if you need to maintain your weight.

This phase can be very disheartening and a lot of people tend to give up during this period. However, there are ways in which you can cross the plateau: 

     1. Change your diet

Cutting more calories can help provide your body fat that nudge required for it to move out of your system. You may have loosened the strings on your diet as your body reached the ideal weight but now it's time to get back on it. Keeping a check of your diet on a tracking app helps as well, it often finds the flaws in your diet and helps you correct them. Also, the diet which worked for you initially may not by working anymore. Switching over to a new diet may shock your body fat and help it move faster.

     2. Exercise Level up

When you've been working out the same way from a long time, your body doesn't find the exercise all that effective, during this time include HIIT (High Intensity Interval Training) to work your fat and muscle up. Include more of weight-lifting exercises to increase your muscle mass which will result in higher metabolism, thus burning the calories you consume, faster. Another tip is, when performing any exercise, releasing the rep should be done slowly as it involves your muscles completely and in a better way.

     3. Drop sets

If you're going hard at your exercises and not getting desired results, try the same exercises you perform in the drop set format. This has proven to work for specific body types, so one can always experiment. The thing in this is not to tire yourself unnecessarily as your muscle needs time to heal. In drop sets, you start one set at a higher weight and perform 8-10 reps. Without taking any break, reduce your weight and perform 8-10 reps at this weight and reduce the weight one final time and repeat 8-10 reps. Try this format for 2 weeks for some exercises, you'll know whether it works you or not.

     4. Change your routine

Once in a while, change your routine. For example, if you've been doing legs on Saturday and chest on Monday, switch them for some other days and see how your body reacts to it. When performing exercises, keep in mind to regularly increase your weight or your reps. I had been squatting at the same weight for quite some time, my trainer increased the weight and the results are visible, try taking support for higher weights as this pushes your body to perform better. When I started dead lift, I lifted only 10 kgs and now I can lift 30 kgs; it's all about pushing yourself.

If these still don't help, it's time to consult a specialist or a nutritionist who can help push you in the right track. To keep your morale up in this phase, I recommend you keep a track of your body measurements which will help you motivate yourself and help you hold your head high.