If you've been on a healthy diet and working out consistently, you should continue to see pounds melt away, right? As fair as that would be, unfortunately, this isn't always the case.

When you first start a weight loss regimen, it's common to see rapid weight loss. Your body is adjusting to a new routine and to a different caloric intake.

But after a few weeks, many people experience a slow-down in pounds lost.

How to break a weight loss plateau

This is called a weight loss plateau.

Weight loss plateaus are very frustrating, especially for those who have been steadfast in their workout and dieting.

You start to think to yourself, “Is what I'm doing not enough? Why won't these last 5 pounds come off?”

It's easy to become resentful and quit the weight loss process altogether.

But there are four core steps you can take if you need to know how to break your weight loss plateau.

Read on to learn more!

How To Overcome a Weight Loss Plateau: Refocus

Anyone who's had success losing weight probably has good motivation already.

When you're wondering how to break a weight loss plateau, you need to remember the reasons that led you to start your weight loss journey in the first place.

How to break a weight loss plateau

Are you losing weight to feel younger? Do you have any health conditions that you need to watch your weight for? Do you want to set a good example for your kids? Are you hoping to keep your partner happy?

All of those reasons are worthy sources of motivation.

To break your weight loss plateau, you need to refocus on your goals and remember the bigger reason why losing weight is important to you.

How To Break a Weight Loss Plateau: Recognize Past Success

Once you solidify your motivation to continue losing weight, it's important to give yourself a pat on the back for the progress you've already made.

Write down how many pounds you've already lost over the weeks or months you've been trying.

How to break a weight loss plateau

Now, write down how many more pounds you have to go to reach your goal.

Is it a big number? Or is it small?

No matter what size it is, you don't want it there at all!

But you need to recognize that weight loss is a marathon, not a sprint.

Congratulating yourself along the way can help you maintain the motivation to keep on going.

How To Break a Weight Loss Plateau: Recharge

Dieting and weight loss exercise can be tiring.

You are essentially challenging your body to function on less food and more physical activity.

It's no easy feat!How to break a weight loss plateau

Because of this challenge, you need to make sure that you are recharging your body.

Sleep is the body's best defense against illness and aging. Making sure you get at least 7, if not 8, hours of sleep per night is essential to making sure your body can recharge itself.

Proper hydration is another key part of recharging your body. Men should be drinking about 3 liters a day.

How To Break a Weight Loss Plateau: Recalculate

Finally, when you're wondering how to break a weight loss plateau, the most important thing you must do is recalculate your diet and level of physical activity.

How to break a weight loss plateau

When your weight loss flattens out in a plateau, it means that your body has become accustomed to the level of caloric intake and exercise that you're now doing.

In order to see further results, you must adjust.

Our weight loss diet for men and fat loss workout guide are both designed specifically for men over 40.

Both of these plans will guide you in the right direction to overcome your weight loss plateau.

fit father for life

Start Again

Now that you know the keys to conquering a weight loss plateau, all you have to do is start again.

If you think that part of the reason why you plateaued is that you struggle committing to a healthy lifestyle, you may consider a more formal fitness program.results-new-2017

Our FF30X program is a 30-day program that focuses on holistic health.

The FF30X program can be completely customized to your lifestyle and specifically targeted to surviving a weight loss plateau.

No matter how you decide to conquer your weight loss plateau, know that you are in good company.

Don't hesitate to reach out to any of the experts here at the Fit Father Project. We are in this together!

headshot-400Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 35,000 fathers lose fat, build muscle, & get healthy for their families

P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…

I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X). Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.


Small note about research cited in this article:
*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results/outcomes. Always consult with your doctor before making decisions about your health. This is not medical advice – simply well-researched information. Thanks for reading!