Stuck in a weight loss plateau? Here’s how to break through!
If you’ve been dieting, training, and doing everything right but the scale won’t budge, you might be stuck in a fat loss plateau. In this video, we break down what a plateau actually is, how to adjust your calories and activity, and why taking a maintenance phase might be the key to long-term success.
Breaking Through Weight Loss Plateaus: Understanding Fat Loss vs. Weight Loss
Introduction
Welcome back to the Vegan Proteins community! I’m Coach Ben, and today, we’re diving deep into an issue that many people face on their fat loss journey: weight loss plateaus. If you’ve been working hard but feel like you’ve hit a wall, this guide will help you determine whether you’re truly plateaued and, if so, how to adjust your approach.
The Difference Between Weight Loss and Fat Loss
One of the first things we need to address is the distinction between weight loss and fat loss. While weight loss refers to a decrease in overall body weight, it doesn’t necessarily mean you’re losing fat. In fact, if not approached correctly, weight loss can result in muscle loss and a decrease in lean tissue—something we want to avoid.
The ultimate goal for most people is to improve body composition by maintaining or building muscle while reducing fat. This creates a more defined, toned physique rather than simply making you a smaller version of yourself. With this in mind, we should focus on fat loss rather than just weight loss.
A sustainable fat loss goal is about 0.5% to 1% of your body weight per week, which typically translates to 0.5 to 2 pounds per week, depending on your starting weight. This requires creating a calorie deficit—burning more calories than you consume—ranging from 250 to 1,000 calories per day, depending on your goal.
Resistance Training and Sustainable Fat Loss
To ensure fat loss without muscle loss, engaging in resistance training is essential. A well-rounded workout plan should include:
- Full-body workouts 2-3 times per week
- Exercises that target all major muscle groups
- A variety of movement patterns including push, pull, hinge, squat, and isolation exercises
Strength training helps preserve muscle while in a calorie deficit, leading to better body composition.
Identifying a Weight Loss Plateau
A true plateau occurs when your weight, measurements, and visual progress remain unchanged for at least 3-4 weeks. The scale alone can be misleading due to daily fluctuations caused by:
- Water retention
- Stress levels
- Food intake and fiber consumption
To accurately track progress, consider:
- Weighing yourself daily and calculating a weekly average
- Taking waist, hip, and other body measurements
- Comparing progress photos over weeks or months
If you notice changes in measurements or appearance despite a stable scale weight, you may be experiencing body recomposition, meaning you’re gaining muscle while losing fat—a great outcome!
Understanding Calories In vs. Calories Out
When weight loss does stall, it’s essential to examine both sides of the energy balance equation:
Calories In: Tracking Food Intake
Your food intake is the “calories in” side of the equation. Many people believe they’re eating less than they actually are. If progress stalls, improving tracking accuracy can help:
- Log meals in a tracking app (even if only for a few weeks)
- Weigh portions using a food scale
- Be mindful of hidden calories in condiments, oils, and small snacks
Often, small untracked “extras” like salad dressings, vegan butter, or bites of food throughout the day can add up, preventing progress.
Calories Out: Activity and Energy Expenditure
On the “calories out” side, factors include:
- Basal metabolic rate (BMR) – Calories burned at rest
- Physical activity – Exercise, steps, and general movement
- Non-exercise activity thermogenesis (NEAT) – Daily activities like walking, fidgeting, and household chores
If you suspect a plateau, assess your activity levels. One effective strategy is to track step count as a measure of overall movement:
- Aim for a daily step goal (e.g., 8,000-12,000 steps)
- Consider using a walking pad at a desk job
- Increase movement throughout the day by walking during phone calls, grocery shopping, or playing with pets
Adjusting to Break a Plateau
Once you’ve identified a true plateau, adjustments can be made in two key areas:
- Increase activity – Add more steps, structured cardio, or slight increases in workout intensity.
- Modify calorie intake – Reduce calorie intake slightly by 100-200 calories per day to restart progress.
Which approach you choose depends on personal preference, lifestyle, and time availability. Some people prefer adjusting food intake, while others would rather increase activity.
Strategic Caloric Adjustments
If you’ve hit a plateau despite consistent tracking, a more structured approach to caloric adjustments may be necessary. A general recommendation is to create a 250 to 500 calorie deficit based on individual needs:
- Smaller individuals (e.g., petite women) may benefit from a 250-calorie deficit
- Larger individuals (e.g., heavier men) may require a 500-calorie deficit
For example, if you were eating 2,000 calories and maintaining weight, you could adjust by:
- Reducing intake to 1,700-1,750 calories
- Increasing daily steps by 1,000 to 2,000
However, excessive calorie restriction (below 1,200-1,000 calories) can lead to burnout and metabolic slowdown. If you’ve been dieting for an extended period, it might be time to consider a maintenance phase.
The Importance of a Maintenance Phase
If you’ve been dieting for 8-16 weeks or longer and feel stuck, taking a break at maintenance can be beneficial. This means:
- Increasing calories gradually to maintenance level
- Reducing excessive cardio while maintaining strength training
- Allowing the body to recover physically and mentally
A maintenance phase typically lasts 4 weeks to several months, depending on individual needs. It provides a psychological break and a physiological reset, setting you up for future fat loss success. Weight may fluctuate within a 4-6 pound range, which is normal.
Once you’ve stabilized at maintenance, you will have more flexibility to adjust calories and activity levels again when ready to resume fat loss.
Conclusion
Breaking through a weight loss plateau requires a strategic approach—tracking food intake, increasing activity, and understanding when to take a break. If you feel stuck, experiment with small calorie or activity adjustments, and consider taking a maintenance phase before making further changes.
If you’re looking for personalized coaching to help break through your plateau, Vegan Proteins Online Coaching can help. Visit veganproteins.com, fill out an application, and let’s work together to reach your goals!
Have questions? Drop them in the comments below, and we’ll be happy to help. Don’t forget to subscribe, like, and share this post with anyone who might benefit from it. Thanks for reading, and we’ll see you in the next one!
