How to Break a Fat Loss Plateau: 5 Simple Tips That Work


It is very common for people to get started on a diet and lose a significant amount of fat within a few days to a week. However, it is also very common for the rate of this fat loss to slow down after the initial few weeks of dieting. This slowing of fat loss is commonly referred to as a fat loss plateau.

We frequently receive queries from our readers asking us for tips on how to break a fat loss plateau. Today I am going to give you a few actionable tips that you can use today to break a fat loss plateau and go on to achieve the body of your dreams.



We understand that it can be extremely frustrating when your fat loss comes to a screeching halt. Within a matter of days it seems as though the stubborn fat stores that were literally melting away are now stubbornly clinging on and not letting go.

Perhaps you have tried to shake things up in the hope of breaking your fat loss plateau with no success. If you have exhausted all of your options and are still failing to lose weight it can be very hard to stay motivated on your weightloss journey. In fact it is at this stage that many people give up altogether and go back to their unhealthy ways. So how do you break a fat loss plateau?


Never Give Up!

First of all, never give up on your diet when you reach a fat loss plateau. Don’t ever sabotage the results you have made so far. You have worked too hard to quit at this point.

Secondly you need to learn a few basic principles of how to break a fat loss plateau.What you need is a method of breaking fat loss plateaus that actually work. Before I share some simple and effective fat loss plateau breaking tips with you we must cover one final very important concept..




Weight Loss Plateaus Vs. Fat Loss Plateaus

A weight loss plateau is a period of time at which your weight remains stable as indicated by scale readings. A weight loss plateau is defined as no change in body weight for 2 weeks. Many people become disheartened when they do not see changes on the scale for a week or two. However, please rest assured that a weight loss plateau is not a accurate indicator of dieting success. There is a better way…

It is very important that you understand that “weight loss” does not differentiate between changes in fat, muscle, and water. When you jump on the scales to weigh yourself and you see yourself lose or gain weight it is easy to assume that this is pure fat. However this simply is not the case. It could be 100% water loss/gain for example.

If you have ever weighed yourself multiple times over the course of a day you have probably noticed that your weight fluctuates quite significantly. Most of these daily weight changes are due to fluid retention and release.

Foods that contain salt and carbohydrates can lead to the accumulation of more water in the cells of the body and therefore lead to further weight gain. Of course if you participated in heavy exercise on a hot day you may lose weight in the form of sweat. However, this is not the “weight loss” you desire. You must focus on fat loss not weight loss (Learn more about the difference between weight loss and fat loss here).

Stop weighing yourself everyday as this is a sure fire way to destroy your motivation and confidence to continue on your fat loss journey. Limit your weigh ins to once per week or fortnight only.


Fat Loss Plateaus are Very Common

Please rest assured that it is very common to hit fat loss plateaus over the course of a diet. They are so common that they are to be expected. In fact any good fat loss program will incorporate fat loss plateau breaking techniques into their design to ensure consistent results.


The Fat Loss Code is an example of a fat loss program that adds variation to prevent plateaus.

Check out our reviews of the world’s best fat loss programs here.

You must also realise that the more weight you have to lose the faster it will come off and vise versa. As an individual’s weight decreases weight loss inherently slows down. Yes, unfortunately fat loss becomes harder once you get closer to your ideal weight.

I am now going to share a few simple solutions to help you learn how to break a fat loss plateau once and for all, no matter how much you have left to lose.


How to Break a Fat Loss Plateau: 5 Simple Steps to Apply Today

Fat Loss Plateau Tip #1: Re-evaluate Your Food Quantity Intake

As I mentioned earlier the more fat you lose the harder and slower the fat burning process becomes. You see your metabolism actually slows down as you become smaller as the body no longer needs to support such a large frame. Therefore the smaller you get, the less calories you need to consume.

To learn how to break a fat loss plateau you must learn how to consistency reevaluate your caloric intake to ensure you are eating less calories than you are burning. This can take some time to master. For some people caloric counting can be quite overwhelming.

An easier option is to use a proven program that does all the caloric calculations for you. If you are a woman we suggest checking out our reviews of The Venus Factor or The Beta Switch programs. These programs are both designed to keep the female metabolism stoked until desired weight loss is achieved.

For men looking for a foolproof science based program to help ensure plateau free dieting we recommend reading our The Adonis Golden Ratio or Fat Loss Code reviews.


The Beta Switch optimizes female hormones for fat loss. Read our full review here


Fat Loss Plateau Tip #2: Be conscious of your food intake

It is very common for people to hit a fat loss plateau as they slowly (and often unknowingly) begin eating more calories than they need to achieve weight loss. Unless you are documenting every calorie consumed it is very difficult to know exactly how many calories you are consuming daily. If you are not focused day in and day out these calories can slowly creep up on you leading to weight gain. When you combine this increased energy intake with a reduction in metabolism you are guaranteed to hit a fat loss plateau.




This creeping of calories usually comes eating foods that are prepared at restaurants or in processed foods. These meals commonly contain calorie dense ingredients and condiments such as  sauces and oils. When eating out it can be very easy to consume many excess calories in a small amount of time. If you do this often enough you will surely sabotage your fat loss results.

To prevent overeating the wrong foods why not keep a food diary and calorie counter app or book close by. By documenting what you eat you will learn many valuable lessons on what it takes to successfully lose fat. Jotting down what you eat at every meal also tends to help people to mindfully face any temptations with an objective mindset. This can help prevent binge eating on instincts.

Of course we understand that this process requires a lot of patience and dedication. Let’s be honest, calorie counting is not for everyone. Some people find it stressful and overwhelming. If you are not fond of counting calories and keeping food journals why not simply follow a fat loss meal and recipe plan. There are a number of programs on the market that take the guesswork out of the fat loss process. Simply follow their plan step by step, purchase the ingredients in the amounts they recommend and you can’t go wrong. Many of these fat loss recipe meal plans are completely customisable and come with a proven track record. Best yet they are also very affordable. Check out our reviews of the market leading fat loss recipe/meal programs here.


Take the guesswork out of dieting by following a meal/recipe plan such as Metabolic Cooking. Read our review here.


Fat Loss Plateau Tip #3: Keep Moving

For the majority of people dietary intake is the major factor behind fat loss plateaus. However exercise can also play an important role in breaking through fat loss plateaus. The trick is to always try to do a little more exercise each session.




Whether you raise the intensity of your session or increase the duration of the workouts you must try to do more every session. No matter how small the advances are just hang in their. If you do the same things over and over you can only expect the same results.Changing your workout training variables (sets, reps, load etc) now and then can also provide an added stimulus needed to break through a fat loss plateau. However consistency really is the key when it comes to losing that  stubborn body fat whether that is dieting or exercise.



Adonis Golden Ratio offer graduated prescription of diet and exercise to help prevent fat loss plateaus. Read our full review here.


Fat Loss Plateau Tip #4: Stop starving yourself

If you reduce your calories too significantly for too long of a period of time your metabolism can take a massive decline. This means that you will end up burning less overall calories daily. This is the opposite of what you really want to do. Stop starving yourself!

Sure there are low calorie diets out there such as the 3 Week Diet that promote low caloric intake and yet achieve significant fat loss results. However you must realise that programs like this reintroduce foods into the diet at the correct time in the correct amounts to help prevent this dangerous metabolism dive.



Read our full 3 Week Diet review here


Fat Loss Plateau Tip #5: Harness the Power of Supplements

Nutritional science has made huge leaps and bounds in recent years as we learn more and more about human physiology and systemic fat loss processes. More groundbreaking scientific findings are been incorporated into the new era of fat loss supplements. An effective fat loss pill can help give you the extra edge you need to break your fat loss plateau once and for all.

If you would like to go down this road you have a few options. First of all you could select a fat burner to help stimulate your metabolism and essentially turn you into a 24/7 fat burning machine. We recommend checking out our review of the highest rated fat burner Phen- Q to learn more.


phen q fat burner pill ingrediants

Popular fat burner Phen Q. Click here to learn more.


Secondly you could choose an appetite suppressant or fat binder. These pills stop the digestion of fats in the diet and keep you fuller for longer. If you are after  a high quality fat binder/appetite suppressant check out Proactol XS review.



Proactol XS is a leading fat binder/appetite suppressant. Read our full review here.


There are also herb based fat loss pills such as the best selling Garcinia Cambogia which has proven to be very safe and effective for those looking to break through a fat loss plateau.


Best selling fat burner Garcinia Cambogia Extra. Read our full review here


 What If You Have Tried These Tips and Still Can’t Break Through a Fat Loss Plateau?

If you have truly applied the above tips to the best of your ability then you should break through you fat loss plateau. However some people may have metabolic or thyroid issues that can prevent fat breakdown and promote fat storage. Hormone issues can prevent fat loss from taking place as quickly as it should. This is particularly common amongst females. In fact hormone related weight gain is so prevalent that some fat loss programs are based entirely around rectifying these female specific hormone issues.

If you are a woman who has trouble breaking a fat loss plateau in the past then these specific programs are definitely worth checking out. One focuses on leptin hormone resistance (see Venus Factor Review) and another deals with beta adrenoceptors issues (see The Beta Switch Review). Both of these programs are created by world renowned weight loss experts and are proven to help women lose stubborn body fat from the hips, belly and thighs.


The venus factor Diet complete package

The Venus Factor helps women overcome Leptin resistance. A common hormonal issue that can prevent women from breaking through fat loss plateaus. Read our review here.


Now Go and Break Your Fat Loss Plateau

Remember breaking a fat loss plateau need not be difficult. With the correct plan of action it is very achievable indeed. Just remember the less you have to lose the longer it takes to lose it. Losing those last few kg’s takes total dedication and fine tuned calculations. If you have more than 5kg to lose breaking a fat loss plateau can be much easier to achieve. Just tighten up a few of the aforementioned nutritional strategies and you will lose that stubborn fat.

I hope you have found these tips helpful in teaching you how to break a fat loss plateau. Apply these tips and you will achieve the body of your dreams. Just take it one day at a time. Remember consistency is key. You have got this.

Have you ever experienced a fat loss plateau? What did you do to break it? Please comment below if you would like to share your story. I am sure our valued readers will also appreciate your feedback.

Next: The 3 Week Diet- Can You Really Lose 23 pounds in only 21 days?


About The Author

The Team @

Dear valued readers, we hope you find our website helpful in allowing you to learn how to lose fat fast and keep it off for life! We strive to deliver quality content and product reviews to ensure we maintain our position as the #1 fat loss blog in the world. Please remember to always consult your doctor before starting any exercise or diet program. Important: This website is for informational and entertainment purposes only! The opinions expressed on this site solely represent those of the team at Please ensure that you do your own research before you decide to take any action. Good luck on your journey to a slimmer and healthier you! If you have any questions please email us at

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