12 Ways To Lose Weight Faster or… How to break out of a weight loss plateau…

1. Exercise with more intensity or workout harder

For example…

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

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

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

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…

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…

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…

7. Eat less

For example… If you lost 10 pounds eating 1800 calories a day & now you've hit a plateau…

Then you may need to eat 1700 calories or less (that is if you don't exercise) to break out of your weight loss plateau because…

8. Try Intermittent Fasting

Intermittent fasting will help anyone break out of a weight loss plateau by helping you burn more fat faster but…

You should really think about using intermittent fasting with your current diet plan if you're having a tough time trying to lose your last 10 pounds.

9. 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.

10. 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.

11. 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…

12. Be patient

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

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



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1-100 of 157 Comments
Veronica

Hi, I am a 16 y/o female, 5f 6in, 132 lbs. I used to weight 140lbs and I'm satisfied with my weight but my waist won't budge by much. It used to be 30 in and now it fluctuates between 29 and 28 in. I don't have access to a gym or equipment so I do a hour an 40 min of body-weight cardio three days a week, and 20 min of cardio and 20 min of core work twice a week. My caloric intake very rarely goes higher than 1,300. I drink about 3 liters of water everyday, I don't have a high salt/sugar intake, get protein in every meal (tuna, chicken, eggs), and my carb intake comes from legumes, whole wheat bread, spinach, broccoli, etc. My thighs and glutes are getting firm and my core feels stronger but I would like to be at least at a 27 in waist. What should I alter?

October 24, 2014

Adrian Bryant

see #8 - are you able to do intermittent fasting?

October 24, 2014

Pam

Hi

I am a 29 year old female and am 1.7m tall.
I have been working out for 6months now and i have since lost 13kgs. I was doing cardio dance for 4 times a week for 2 months then changed to boot camp classes and take them 4 or 5 times a week.
My current weght is 91kgs and I am no longer losing the weight, I have been the same weight for the past 3-4 weeks now. I have started walking in the evening for 30mins and its been a week now and I still dont see a change.
Please help me on how I can lose another 11kilos.

Thanks

September 09, 2014

Adrian Bryant

have you tried any of the tips on this page?

September 10, 2014

Alex

Hi, I am a 14 yr old male, so i dont really have much to say on what i eat, even if I'm not hungry im kind of forced to eat it (over protective parents) and i dont have much freedom as my parents work a lot so I'm stuck at our house. Although we have a big backyard im afraid thats not enough. I want to lose weight fast but i dont have much power of my calories. However as long as I'm eating something i think my parents wont mind. I'm 5'5 and weigh about 180lbs

September 08, 2014

pica

Hey I am 17 y.o female I seemed to lose weight 8 kgs in a month with just the intake of fruits and carrots . But suddenly I stopped loosin it.. as yoy said to take fewer calories that would be very tough and I had die . While loosing 8 kgs in a month I only ate 3 times a day apple, carrot, orange or radish .. help please ?

July 19, 2014

Adrian Bryant

what is your current weight and height

July 19, 2014

pica

I am 5'0 and 52.

July 19, 2014

Adrian Bryant

at that hieght and weight its going to be tough to lose anything when there is nothing on your body left to lose!

July 20, 2014

Marie

Hey Adrian, I just started my diet I have been on it since May 23rd up until today. That's 13 days I do believe and I have been cutting back calories and taking something called Phen.D and everytime I use a Taylor made digital scale it always gives me different readings. I am getting annoyed.

June 04, 2014

Adrian Bryant

#1. ditch the sscale and only check your weight about once every 2-to-4 weeks

#2. use a mirror as a true scale of progress

June 04, 2014

Martin

Hey Adrian,

I am 25 y/o male, 175cm tall (5' 9") and weigh 76 kg.

I went from 97 kg last june to 80kg end of last december. I ate healthy, no more than 1800 kcal/day, and regular cardio/some strength.
I was stuck at 80 for a few weeks and used tips on this page (changed excercise routine, even stricter food journal). I quickly managed to go down to 76 beginning of february.

Now I've been stuck at 76 kg for about 5 weeks. I ate really strict. I started jogging 4 miles 1 or 2 days per week which I hadn't done for years (kicked my butt). I also do my usual 45 min - 1 hour intense cycling (25-27 km/h average) sessions 3-5 times per week with an average heartrate of 150+ peaking at 180.
I track my cardio with a gps app, and I'm still beating previous workouts each week.
I fast 14-16 hours most days.
I eat no more then 1700 kcal, always aiming for 110+ grams of protein.

I know its obvious to just eat less, but I'm not sure if that's healthy because my resting BMR is around 1700. So before I do something else I'd love to hear your opinion on what to try next.

March 09, 2014

adrian bryant

use these rules first before lowering calories

March 10, 2014

FELICIA

Hi I am 29 years old, 5"4 and weigh 152lbs. I want to lose 20 to 30lbs by summer time. I just started two days ago and the amount of calories I am allowed to have is 1171-1532 and according to my Diary I have been eating less than 1,200 calories a day. I am fasting in the morning ( I will eat at 12pm). I guess my body isn't use to not eating in the morning cause I feel weak, can I drink a smoothie with Whey Protein? Also while losing weight I want to tone my legs, make my butt rounder and more firm, get a small waist, and bigger breast. What exercise do you suggest? The only time I have to go to the gym is on the weekends.

Thank You

March 07, 2014

Adrian Bryant

use this to lose weight and tone

March 07, 2014

FELICIA

Thank You

March 07, 2014

murat

I lost 10 kg in like 2-3 weeks I did a lot of intense anerobic excersie 2 ,3 times a day but now im not loosing any more weigth I was 99 and now 89 cgiv me sum advice I dnt even eat that much

January 03, 2014

Adrian Bryant

have you given the tips on this page a try?

January 03, 2014

Deborah Gilot

Hi, I've been visiting your site for a month now filling myself with valuable information on my weight lost goal though I have a few questions to ask. What would be your best choice for me to get rid of the three rolls of fat on my back, including a roll right before my a**. Also can I be able to do the intermediate fasting to lose weight, while trying to my rear bigger and breast firmer?

January 03, 2014

Adrian Bryant

the rolls or any fat on your body can be eliminated with more fat loss but yes... Intermittent fasting with speed things up

January 05, 2014

Matthew

I'm 6'2" 240 been stuck at this weight for a month. My goal is 220-200. I take in about 2200 calories a day using my fitness pal app along with weight lifting 3 times a week doing squats, bench press, over head press, bent over rows, and dead lift. Any advise would be helpful

December 14, 2013

Adrian Bryant

time to eat under 2200 and/or add these 8 rules

December 15, 2013

carriewlls@yahoo.com

Im 39, 5'10, started at 175lbs & down to 159lbs in 3 months walking/running on the treadmill. Before "babies" I was 135 & I realize that is unrealistic at this stage of my life, but I would be more than happy if I could get down to 145. I'm eating about 1000-1300 calories, working out at least 5 days a wk. but Ive been "stuck" at this weight for at least 5wks.

November 25, 2013

Adrian Bryant

can you describe your workout a little more and how are you tracking your calories

November 25, 2013

carrie

I started using the "old" weight watchers to track calories & my workouts consists mostly of HIIT treadmill workouts Ive found on the internet, but I will also mix it up with dvds or try and "run" around my neighborhood if I can find the time & weather permits

November 26, 2013

Adrian Bryant

you'd be much better off counting calories the normal way instead of relying on weight watchers points

November 28, 2013

Nikki

Hi Adrian, I am 37 yrs old, 5ft 2, wt:168lbs. Starting using your program on Monday, lose 20lbs in 3-4 weeks. I've lost 4lbs so far, probably water weight. I am exercising twice daily, early morning focus t25 and evening another 30 min cardio. I started with a 1300 calorie diet, hydroxycut (2tabs/daily) took 4 tabs daily and felt awful and Tonalin CLA but I feel like Im starving.I eat and like 1-2hr after I'm hungry. Am I getting enough calories and if I throw some fatty food in there but stay within my calories, will I still lose weight in 3-4weeks?

November 19, 2013

Adrian Bryant

you don't need the hydroxycut daily as the effects will wear off after 3-to-4 days. I would only use hydroxycut before 1-to-2 of your toughest workouts a week. You don't need CLA. what are you 1300 calories composed of?

November 19, 2013

Nikki

My 1300 calories are composed of lots of the foods from your foods to eat to lose weight list but today I increased to 1500 calories and still find myself starving. Is it because im exercising twice daily. So your saying dont use the hydroxycut daily and stop the CLA?

November 19, 2013

Nikki

O, I forgot to ask. What's the reason for not needing the CLA?

November 19, 2013

Adrian Bryant

the cla is good but it's basically extra calories since it is a healthy fat but if you eat organic beef you'll get cla naturally.

try these tips for hunger

November 20, 2013

rhea

Hi..m 75kg..and want to reduce 10kg in 50days...n my main focus is to reduce butts and thighs..plz tell me d exercise regime and diet too????

November 08, 2013

Name*

I am a 41 yr old female weighing in at 167 lb. I jog, do weights, interval training, and elliptical and play volleyball. I'm not keeping track of my calories at this time but I have in the past and for a 10 week period while doing a kickboxing bootcamp and I only lost a few pounds. I'm always hungry and can't seem to feel satisfied. Please help, Ana

November 04, 2013

Adrian Bryant

get back to me after you've been tracking your calories so we can rule out if that is the problem or not

November 05, 2013

seahag

im 72 and 5'5. I have been on a diet since June 26 and have lost 36 pounds, but now I'm at a standstill. Can't seem to get off the 177 mark. I'm trying for 130. I eat about 900 calories a day, a lot of diet frozen dinners. I walk 30 minutes about 5 times a week. I was walking about 50 minutes until recently. Could that have that much of an impact, that I would quit losing?

October 27, 2013

Adrian Bryant

how are you tracking the fact you eat 900 cals daily?

October 27, 2013

seahag

I record everything I eat for the day. I just do calories and ignore carbs, more or less, I guess that could be my problem, but that has never affected my weight loss before

October 27, 2013

Adrian Bryant

at 900 calories per day (which is way too low for most people to sustain) you should be losing weight continously off of that alone but if you truly are eating 900 calories and not losing then ramp up your workouts

October 29, 2013

Heather

Hello! these plateau and "lose the last 10 pounds" guidelines have given me a good set of rules on how to change up my routine. I have been stuck at 120-125 pounds for months, more than 5 months. I am 18 and I exercise regularly, running, elliptical, yoga and weights (lower weight high reps to get the lean look). I have my food diary set at 1200. Once I saw a nutritionist- she told me to eat 2500 calories! It is too much for me. My body has been up and down and is now stuck at this 120 pounds. It would mean the world to me to get down to 110.

September 22, 2013

irfana_k@yahoo.com

Hi, im 26y.o female..height 5"1..i weigh arnd 83kgs..iv had 3 cesarean ops 4 all my 3 kids..its been 2 n a half yrs sinc my last op..i read from ur site and startd drinkin lotsa water and cut down on carbs(our staple is rice)..i did a bit of jumpin jacks n ski steps d 1st day but 2nd day my lower legs hurt a lot evn when i climb stairs..im not able 2 jump nw let alone do d jumpin jacks!! Lower legs realy hurt..pls help..
Mrs.F

September 20, 2013

Adrian Bryant

you will not be able to do as much at first so take a couple of days off and in the meantime do something easier like walking or if you want to do something intense then do another one of my workouts on a machine like a bike or elliptical

September 20, 2013

Prema

I am a mother of an 8 yr and 4 yr old kid. I am 5 ft and weigh 60 kgs. During both deliveries I gained no weight. And was between 49 to 52 kgs. I suddenly gained weight in last 8 months. I would like to go back to being 50 kgs by December. Can u please help me. I have just started exercising for around 20 min a day. And eat more fruits and drink very cold water. How do I achieve this without fail.

September 13, 2013

Adrian Bryant

what is your 20 mins like and are you tracking calories?

September 14, 2013

Prema

My 20 min will b following a DVD like ripped in 30 days. Basically combination of aerobics, strength and cardio. I also note down my calorie intake. I am on track.

September 21, 2013

Adrian Bryant

oh yes, you are on the right track but at your low weight do not expect to lose weight as fast as an overweight person

September 21, 2013

Alecia

Thank you so much for your "Now Loss Diet". I have been using it and have lost 31 lbs so far. I have been eating whatever I want but using the Lose It! app to track my calories and maintain a deficit. I have been stuck at 230 for about 3 weeks now. And my goal is 180. I am a 5 ft 10 female, eating about 1700 calories per day and working out burning about 300-400 calories per day. I started adding .1 miles to my elliptical work out every day and working out harder/faster, but the scale wont budge. Can you let me know how I can break my plateau?

August 14, 2013

Adrian Bryant

#1 - eat less than 1700 and go to a range of 1500-to-1700 or less

#2 - workout harder by using these rules

#3 - I'll be waiting for the before and after pics

August 14, 2013

traci

I'm 5'3 230. I went on a low calorie 1200 diet to get healthy. I hike 2-3 miles every day and go up and down school jungle gyms. I lost 14 lbs first three and half weeks but now this fifth week I lost nothing. Please help AAM I gonna be fat forever I'm 37

July 08, 2013

Adrian Bryant

no you just need to change your workout. see 1-thru-6

July 09, 2013

Sherrie

Your site has convinced me of what I need to do. I've lost exactly 100 pounds and now I'm on a plateau. I have what I need for a fast and I'll boost and mix-up the exercise routine - hopefully that will help me lost the next 75 pounds! I was at 340 and want to get to 165. The weight was just melting off for so long by just changing my meals so that was easy. Time to get moving more and more often!
Thanks!

July 05, 2013

Barb

I started on "my diet" program with a company I trust completely. I have lost 47 lbs in about 4 months. I started at 308 lbs. and since I was so heavy, have fibromyalgia and out of shape, I have not been able to exercise much. Just walking has been a problem for me. I am now walking up some stairs and moving more than before but my problem is, I am really craving all the old bad foods and having a real hard time focusing. I do NOT want to gain back any of the weight I have lost. I still need to lose about 110 lbs. This diet program is a great one and is full of good nutrition. I just really need help staying focused.
Barb.

June 13, 2013

RANA

hey, I've been on a diet for about 5 months and I lost 20lbs. To reach my ideal weight, i still need to lose about 10lbs. ive hit a plateau for 5 weeks, and i dont seem to be able to overcome it. I walk on treadmill 4-6 days/week at 5.2 mph for the past 5 months(60 to 90 minutes) , and am on 1200 - 1300 calorie diet plan...please help..
(i recently got an elliptical (without armbars) but i dont think its as helpful as my treadmill)

June 01, 2013

Ant

Hi-I'm trying to lose the last 10 pounds post baby weight.... and I'm at a plateau-I've got 10 pounds to lose. I do HIIT at least 3x a week for 40-50 minutes. I also do cardio 1-2x of running 5 miles in 40 min. I am 33 and 5'4''. On average, I intake 1300 calories (some days more-1600, depending on hunger and it's usually more protein intake). I fluctuate between 141 and 143 on any given day. I feel helpless. I work really hard and sweat can't even get a word in while I exercise. MY HR is between a 133 and 158 when I do HIIT, sometimes higher. I keep it between 146 and 158 when I run as well.... what should I DO?!

May 28, 2013

Richard

I have been doing well on my workout plan. I use an elliptical 5-7 days a week for about 45 minutes. And for the last 2 months I have been losing an average of 2 lbs a week. Since the last week I have noticed fatigue and am not able to workout for this long of a time. I have been exhausted and gasping for air after 30 minutes. Also have not lost any additional pounds. Have I plateaued or is there another reason for my decreased ability to run as much as I used to this week?

May 23, 2013

Adrian Bryant

what is your weight and height now and please describe your workout more in depth by telling me how intense it is

May 25, 2013

Richard

I'm 5 ft 4 in and 158 lbs. I used to do about 45 minutes on the elliptical 5-7 days and medium intensity but for the past couple of weeks can only do about 30 minutes at that same intensity level.

May 27, 2013

Adrian Bryant

try taking 2-to-3 days off to see if you come back any stronger. you really only want to do higher intensity workouts up to 4 days per week

May 27, 2013

Sabine

I had a baby 3 months ago and i am breastfeeding. I do not have many opportunities to go to the gym and exercise, so my post-baby weight loss has plateaued at about 150 lbs (I'm 5'5"). Do you have any suggestions for me that doesn't include fasting since that will decrease my milk supply?

May 08, 2013

Marie

I am 5'0, 170 lbs in mid 30s. Will be leaving for a business trip in the next 3weeks. Would like to lose 30lbs within that timeframe. Do you think it is possible if I follow your recommended diet plan to lose that much? Or do you recommend another diet plan? Please help.

April 11, 2013

Name*

This would have to be the best and most informative website I've seen yet on weight loss. Good work!

March 08, 2013

Caitlyn

At the beginning of my journary I lost weight. In one year I lost 80 pounds. In the last year I lost 5. I have changed my food habits and work out 2 or 3 hours a day. I don't know what else to do because I have tried everything

March 08, 2013

Caitlyn

I am stuck at 150 now and want to get to 130

March 08, 2013

Adrian Bryant

have you tried the tips on this page?

March 10, 2013

Andy

Hi Adrian,

I am male.25 yrs. 5'10"
I am doing the interval workout (ski steps) for about 40 minutes a day since last 7 days. I have lost my weight from 78kgs to 75 kg in first 5 days, but the weight just doesn't go down as fast anymore since last two days. It is stuck at 75. I also follow strict diet rules. Was this supposed to happen?
Please help. I want to reach 65 kg

Thanks again

March 03, 2013

Adrian Bryant

that is normal. read this

March 03, 2013

Alie J

You're not loosing weight because your body is fighting your attempts to do so because it's not healthy for you to loose any more weight.

I don't think 65kg is a realistic or healthy goal for you. It's a BMI of only 20.5. I'm 5' 8.5 and was showing signs of mild malnutrition at that BMI. I need to have a BMI of 22 in order for my body to work properly.

75kg is a healthy weight and there's no need for you to loose any more. If you try to loose more weight, you risk all sorts of health problems and it's not worth it. It you think you're too fat at this weight it's possible you're in the early stages of an eating disorder, especially if you're already following a strict diet plan. I suggest you seek medical advice, just in case, especially if you can't relax around food

June 18, 2013

Kiley

I'm 25 and 5'3". I have lost 70 lbs in the pas year and a half. I took a 5 month break from tracking my food an doing major exercise since I gave up on losing my last ten pounds. Every time I start working out and trackingy calories I end up gaining weight, if I sit on y butt and eat what I want I stay at 156 lbs. as soon as I workout and do cardio I gain. I'm dying to get down to 145 and I can't seem to do it. What can I do?

January 14, 2013

Kianna Kelley

Any suggestions for me I want to lose weight I'm 5'11 279 pounds I'm 18 and just getting fed up with letting my weight hold me back. I just need direction. I carry a majority of my weight in my abs and tummy but I want an all over work out as well please someone help me ... :(

December 07, 2012

susan

Hi Adrian,
I have few doubts....
1. Does this 50 lbs -5 months workout help me lose weight in my arms as well? Would they look the way they used to before?(please say yes!)
2.If not, can you please tell me some other exercise which would help me reduce my arm fat?

P.S : I'm a girl therefore i DON'T want my arms to look all muscular and fat!

October 23, 2012

Adrian Bryant

the 50 pound plan will help you lose weight all over

October 24, 2012

Dea

What exercises work if I have bad knees

October 03, 2012

Adrian Bryant

read this

October 04, 2012

Paresh

m 84 kg n 23yrs...m frm an India.....so plz help me for Indian diet. n workout also....

September 26, 2012

Name*

hi Adrian, i lost 25kg with weighless, i still eat right but i cheated for three weeks, how do i get back on the bandwagon again. i am back on my eating plan, exercise 5 times a week but the scale does not move. i need to kickstart my diet so that i can start losing weight again, should i do a detox?

September 20, 2012

Adrian Bryant

read this here to get and stay on the bandwagon

September 20, 2012

Paresh

but there is no Indian food Item

September 28, 2012

uzma

if you want i can help you out with indian food

September 28, 2012

Zahra

hello I am 24 yrs old female height 66 inches. My weight keeps jumping between 77 to 75 kg I have given birth to a baby girl 7 months back. I use to be 60kg before baby. i do not eat much just cereal in the morning special K and a normal dinner. Do not take anything sweet or soft drinks most of the time. Sometimes i do not even take sugar in tea. i started jogging on treadmill for 30 min I did it for a week but i did not loss any weight so i stopped i do not know what to do please help me.

September 06, 2012

Adrian bryant

do this plan hereand stick to it for more than a week

September 06, 2012

Alie J

The baby weight is a bummer.

How long has it been since the baby?

Special k is totally rubbish for weight loss.

I wouldn't advise dieting, most of the weight should come off naturally but you need to accept that if it's your first born you'll remain a little heavier as you won't loose all the breast, bone tissues laid down in pregnancy. If you don't loose a significant amount of weight over the next year, see a doctor because it could be indicative of something like diabetes.

June 18, 2013

Esthela

Hi,
Im a 22yr old female that weights 184lbs, I been going to the gym for about 3 weeks already 3 times a week for 1hr and 30min I do 1hr in the elliptical machine and I haven't seen a little of a change. I would like to lose at least 40- 45lbs is there any advice in what should I change for me to see results?
Thanks,
Esthela

September 03, 2012

Adrian Bryant

add intervals to your routine

September 03, 2012

Kay

I'm 5'8" and weigh 199lbs I weigh more in the morning than in the middle of the day. I workout hard (dripping w/sweat) 5 days a week mostly twice a day. Spin, zumba, kickboxing, weightlifting, and pilboxing but can't seem to lose any weight. 18lbs is all I'm trying to lose. I eat decent but can't afford a better diet. Water is not a problem either I want to know is my age a factor, I'm 46
Stressed Out

July 20, 2012

Adrian Bryant

are you tracking the amount of calories you eat?

July 21, 2012

Angela

Have you looked @ Joe Cross's video, Fat, Sick & Nearly Dead? www.jointhereboot.com I've been on it for 5 days, juicing only fruits & veggies, and walking 30+ min/day & have already lost 14 lbs. I started out at 229 and am now @ 215.

July 21, 2012

kat

Can you do both workouts in the morning? instead of one in the morning and one at night?

July 16, 2012

Adrian bryant

what workouts are you doing?

the high intensity ones?

If you are going to do two I recommend do ONE short intense workout follow by a longer easier workout

July 17, 2012

Nadia

I'm a 5ft 4 22 female, started on a weight loss plan during the last week of May, went from 12 stone 8 to 11 stone 4 by the start of July, but now the weight loss has stopped and stuck at that weight. The first two weeks I just did 30mins stair running everyday then I moved onto jogging on a flat terrain and now doing that everyday for an hour and currently have a calorie intake of around 700-900 calories a day with no carbohydrates. Should I just keep at it and increase the duration of intensity of my exercise to break through the plateau? Or does the whole plan need an overhaul?

July 10, 2012

Adrian Bryant

increase your exercise intensity but also eat 1200-to-1500 calories while making carbs at least 30% of your diet

July 10, 2012

ritu

hey adrian
i m 5'2 tall n 74 kg female , i m trying to lose some kgs but i m so helpless now... i had some weight loss medicine but one month only i lost 2.5 kg after that it stucked on it... now i m 74 kg want to be 55 kg ... i have no interest for execise but yes i do some yoga n straches...please tell how to lose weight fast n safe.. some ppl told me to go on lemonade diet but i m scared if some health issues comes up thn ??? so just guide me..
thanks

July 09, 2012


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