I'm Doing Everything Right... Why Am I Not Losing Weight?
You've been crushing workouts, eating better, staying consistent and then BOOM. The scale stops moving. Your clothes feel the same. Motivation starts to drop.
Welcome to the dreaded weight loss plateau. But don't panic. It's not failure it's just your body adapting and there are ways to break through.
Let's talk strategies that actually work (without starving yourself or doing 4-hour workouts).
First: Understand Why Plateaus Happen
Your body is smart. As you lose weight:
- Your metabolism slows slightly
- You burn fewer calories at rest
- Your workouts become more efficient
- Hunger and stress hormones shift (like leptin, ghrelin, and cortisol)
This is your body fighting to maintain balance but it doesn't mean progress is over. It means its time to outsmart it.
Fat Tonys 8 Plateau-Busting Strategies
1. Track EVERYTHING for 7 Days
You might be eating more than you think. I'm not usually a fan of weighing my food but give it a go this week, track sauces (lots of hidden calories), and snacks. Get real about the numbers.
2. Change Up Your Workout Routine
Been doing the same 3 sets of 10 for months? Time to switch it up.
Try:
- Increasing weight
- Adding cardio (even just another 15min more per session)
- Trying HIIT or functional workouts
- Adding a new movement (kettlebells, sleds, sprints)
3. Reduce Stress & Improve Sleep
High cortisol = fat storage, especially around the belly. Dial in your sleep hygiene and introduce de-stress rituals like journaling, walking, or meditation.
4. Cycle Your Calories
Try a re-feed day or zigzag calorie strategy to give your metabolism a shake-up. Eat slightly more carbs and calories 1-2 days a week, then return to normal. The weekends work better for me.
5. Increase Protein Intake
Helps with muscle retention, reduces hunger, and boosts metabolism slightly. Aim for 1.62.2g per kg of body weight.
6. Hydrate Like It's Your Job
Dehydration can lead to water retention and slower digestion. Drink more water especially first thing in the morning and around meals. I always start with at least a glass of water when I wake.
7. Measure Progress Beyond the Scale
Take photos, track how your clothes fit, check measurements, energy levels, and strength. Fat loss isn't always reflected in weight loss.
8. Don't Slash Calories Too Low
Going too low for too long can backfire. Your body clings to fat, energy crashes, and muscle loss begins. Focus on consistency, not extremes.
Real Talk from Fat Tony
I've hit plateaus more times than I can count. What broke the cycle was patience, honesty, and staying adaptable. Sometimes it's not about doing more its about doing things smarter.
Sometimes it's time for a break, take a breath and reset. Try one or two of the strategies above. And remember progress isn't always linear, but it is always possible.
