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15 ways to break out of a weight loss plateau…

1. Exercise with more intensity or workout harder

For example…

If you can't lose weight walking at 3 mph then try walking faster at 3.5 mph or try walking up a hill to increase intensity and even though you may have lost weight in the beginning doing simple weight loss activities like walking…

You may HAVE TO exercise with more intensity to keep losing weight so…

You can do more intense weight loss activities like Intervals or…
You can wear a Weight Vest or a bookbag weighing 10-to-40 pounds while you workout or…
You can use heavier weights when you do fat loss workouts like the sledgehammer workout or the get ripped at home workout here

2. Make changes to your workout routine every 2-to-4 weeks…

If you've been doing the same exercise everyday then over time…

YOU & YOUR body will get used to the same exercise you're doing and you'll burn less calories making you lose less weight so…
You need to trick your body into losing weight again by doing a new weight loss workout every 2-to-4 weeks (or every week or even everyday) and here's a real world example of how this works…

I knew a lady who lost 25 lbs. walking on a treadmill everyday but after about 2 months she stopped losing weight so I told her to start doing something different like the Elliptical machine and she lost 7 pounds in her first 2 weeks after switching over to the Elliptical machine.

3. Workout longer

Basically…

If you're not losing weight anymore by walking for 30 minutes… Then you need to start walking for 45 minutes and…
Once you get to a point where you're not losing weight doing the same exercise for 60-to-90 minutes…
You'll then need to Exercise harder, Do a Different exercise (See #1 & #2 above), Do your exercises more often and/or workout twice a day (See #4 & #5 below).

4. Workout more often

Basically if you're walking 2 times a week and not losing weight then you need to start walking more than 2 times a week.

5. Workout twice a day

If you have time…

You can workout twice a day to increase your metabolism by working out in the morning on an empty stomach to burn more fat and then working out again in the evening and…
You don't have to workout in the morning & the evening only - You can workout at lunch and after dinner or Look at fast weight loss tip #1 and just so you'll know…
Many Celebrities, Athletes, Bodybuilders, & Models workout twice a day to help them lose their last few pounds of fat to make them look their very best.

6. Beat your last weight loss workout (do better than your last workout)

The quickest way to lose weight is to keep beating your last workout by pushing yourself more & more each time even if it's only by an inch so…

If you make each workout you do tougher than the last workout you did by doing any combination of numbers 1-thru-5 above…
You'll lose weight much faster than someone who does the same exact workout every day because your body will never get used to what you're doing.

7. Make sure you're eating right to lose weight

Go here to see if you're eating the right amount of calories to lose weight &…
See if you're eating mostly weight foods while avoiding these bad foods &…
Make sure you're not cheating too much on your diet.

8. Eat a little less

If you lost 10 pounds eating 1800 calories a day then you may need to eat 1700 calories or lower to break out of your weight loss plateau and lose weight faster because…

Your body needs less & less calories to maintain your NEW weight after losing weight so you'll need to eat less (even less than what you ate to lose weight at first) to keep losing weight and…

You don't want to go extremely low and eat less than 1000-to-1200 calories (See why Very Low Calorie Diets don't always work) and…
If you're at a point where you really can't eat less then rely on numbers 1-thru-7 & 11-thru-15 to break out of your weight loss plateau.

9. Eat a LOT less if you're on a very low calorie diet (VLCD)

If you're on a very low calorie diet of less than 1000-to-1200 calories and you're not satisfied with how fast you're losing weight then…

You'll simply have to eat less or starve yourself even more to speed up your weight loss and…
You should only do this in case of a weight loss emergency where you need to lose a lot of weight as fast as possible before a special occasion but realize if you follow this tip…
You'll probably gain back all the weight you lost and more after finishing a VLCD.

10. Get off your Very Low Calorie Diet (VLCD):

Staying on a VLCD for too long can cause your metabolism to slow down to a point where you're losing way less than 1-to-2 lbs. a week or nothing at all so…

You need to get off your VLCD and switch over to a normal weight loss diet & exercise plan because…
This will speed up your metabolism to help you permanently lose 1-to-2 lbs. a week and at first…
You may or may not gain some weight back when you switch from a VLCD to a normal weight loss diet & exercise plan but…
You'll eventually lose any weight you gain back after finishing a VLCD with a normal weight loss diet & exercise plan and better yet…
You'll consistently lose 1-to-2 pounds a week (or 10 pounds every 4-to-6 weeks) and keep it off without worrying about gaining it back and you can always use the other tips on this page if you hit a weight loss plateau.

11. Keep track of how many carbs, protein & fats you eat

A good starting point is to have a diet that is 50% carbs, 30% protein & 20% fat and…

You can try eating less carbs and more protein to help you lose weight faster but don't go on a diet that is so low in carbs that you can't stick to it long enough to keep the weight you lose off permanently OR…
You can try eating more carbs to help you lose weight faster but generally…
Make sure 40-to-60% of your diet is carbs, 30-to-40% protein & no more than 20% fat but…

The only time keeping track of how many carbs, proteins & fats you're eating may help you break out of a weight loss plateau is…

If you already tried tips 1-thru-9 on this page and/or…
You're in the process of trying to lose your last 10 pounds.

12. Workout While Glycogen depleted to burn fat faster

See how to burn more fat while working out for more info but this is a good fat burning trick you should only use if you have less than 10 pounds to lose.

13. Make sure you're not bloated or carrying any excess water weight

See these tips to get a flatter stomach by getting rid of your bloated stomach and excess water weight which causes you to put on "false fat" which makes you look fatter than you really are.

14. You may be gaining muscle while losing fat

If you're starting to look better, look slimmer or if your clothes fit better even though you're weight loss scale says you haven't lost any weight then the GOOD NEWS is…

You're losing ugly body fat while gaining or maintaining the sexy muscles you have and this is a good thing because…
You shouldn't worry about NOT losing 10 pounds when you look 10 pounds slimmer because of the fat you burned and the muscle you've gained so…
See how to tell if you're gaining muscle & burning fat

15. Be patient

See how fast you can really lose weight here but remember this…

The closer you are to your weight loss goal = The longer it's going to take to lose your last 10, 20, or even 30 pounds and…
The further away you are from your weight loss goal and/or the more overweight you are = the faster you can expect to lose weight at the start of any weight loss program but whenever you hit a weight loss plateau…
Do any combination of the things on this page to break out of your weight loss plateau and wait at least 2-to-4 weeks to see if you broken out of your plateau and here's…

More stuff to help you break out of your weight loss plateau…

If you need more help Losing Weight To Look Good Naked then…

Leave me a comment here but Look at the FAQ on how to lose weight first and if you don't believe I can make you Lose Weight Fast Enough To Look Good Naked…

Look at these people here and then Get your Free Workout DVD Adrian Bryant so you can look good naked.

You can also find me on Facebook, Youtube & Google+

There are 13 comments

Erica

Hi Adrian i really would like to know this i have so many workout dvds and love them all. I am not sure how long to stay on each one.I was thinking i can just alternate between all four or five of them everyday but was wondering will that work?

February 01, 2012

Adrian Bryant

Yes that would work just fine

February 01, 2012

Marie

Hi Adrian,

I have been at a plateau for 4 weeks. (24yr old F 5'4 215lbs) I've lost 15lbs in 8 weeks and nothing since then. I don't eat any more than 1600 calories a day and have started doing 45 mins Cardio 3 days a week plus my normal hour or so of walking on weekends. I've tried to put in some light weight lifting (highreps low weight) as well, nothing that would add tons of bulk. Do you have any suggestions?

December 06, 2011

Adrian bryant

I think your problem can easily be solved by doing 1-thru-6 on this page and also by saving cardio for rest days and doing more intervals

December 06, 2011

Anonymouse

You need to decrease your caloric intake a little. Also focus on cardio. Try burning about 10 calories a minute. Also, make sure you are doing cardio 5 times a week versus 3 times a week.

January 18, 2012

Marindi

Hi Adrian
I've lost 11kg on USN phedra-cut and ClA.also a low carb meal replacement.
I am 1.6m tall and currently weigh 73kg,I gym twice a day,eat healthy with very little carbs only oats in the morning.during the day I use the meal replacement at 2 o'clock and whey protein shake at 4 o'clock. I eat meat,veggies and salad. I do a lot of weight excercise and cardio twice a day!while still drinking 3x phedra -cut twice a day! But I've been stuck on 73kg for 2 months now and I'm getting desperate! I still have 13+ kg to lose! I also always have a headache and feel tired all the time! I use 5+HTP to bring up my serotine levels. Maybe you have some advice?

November 08, 2011

Adrian Bryant

start doing intervals and STOP focusing so much on magic supplements and put more focus on your diet and workout plan and really look at tips 1-thru-6 on this page

November 08, 2011

Cali

hello adrian I hit plateaus often (22 F 5'3 136) i wanna get to 122 so I decided to try the backpack method because it was much cheaper than getting a weight vest. I added 12 lbs 2 3 lb weights and a few folders with a bunch of papers to my backpack and attempted to wear it for your at home interval workout routines the jumping jacks and ski step. I dont know if I was neccessarily suppose to wear it for those particular workouts but I thought it would make the already intense workouts much more intense causing me to reach my goal faster. But It was a bit challenging because my backpack kept moving up down left right .. is there anything you can suggest that I do to avoid this problem?

Thanks very much
Cali

November 05, 2011

Adrian Bryant

not really unless you're going to get a weight vest.

in that situation you may want to tie a rope around your waist with the backpack to keep it in place while you move around

November 05, 2011

Sarah

Hi. Recently I've been doing HIITs almost everyday this past week. I find that after I complete a non-HIIT workout the next day, I get this craving to eat and can end up eating quite a lot which makes me upset. Why is this happening?

October 31, 2011