Plateau Breakers
What to do when weight loss stalls, without panic, shame, or drastic changes.
"You don’t panic when winter comes, you prepare, adapt, and wait for spring."
What Is a Plateau?
A plateau is when your progress slows or stalls for a stretch, even though you’re still putting in effort.
Common signs:
- Scale doesn’t move for 2-4 weeks
- Clothes fit the same
- You're doing “everything right,” but nothing seems to change
It’s frustrating. But it’s not failure. It’s biology.
Why Plateaus Happen (Biologically & Behaviorally)
Adaptive Thermogenesis
Your body reduces energy output when it senses weight loss, to protect against starvation (even when you’re not starving).
Less Body = Less Burn
When you lose weight, your body becomes smaller, meaning it burns fewer calories doing the same things.
You May Be Eating More Than You Think
Small bites, extra tastes, or "harmless" snacks can slowly tilt the balance.
Sleep, Stress, and Recovery
Poor sleep or chronic stress raises cortisol, which may increase hunger and reduce recovery.
What Not to Do
Avoid These Reactive Responses
- Slash calories hard
- Double workouts
- Blame your body
- Quit altogether
These are reactive responses, and they almost always backfire.
Instead, respond with calm and clarity.
"Sometimes the best way forward is to pause, not push."
What To Do Instead
Here’s a framework that works, built on principles, not panic.
1. Check the Basics
- Are you logging meals honestly?
- Are portions gradually increasing?
- Are you still getting protein at each meal?
- Have sleep/stress/movement dropped?
"Return to what worked when you started. Don’t “add more”, realign."
2. Use a “Hold Phase”
Give your body 1-2 weeks at maintenance:
- Eat slightly more (especially carbs and fiber)
- Reduce training intensity
- Sleep more, stress less
Why? Your metabolism may “reset” slightly, and you'll restore mood, recovery, and motivation.
"Sometimes the best way forward is to pause, not push."
3. Adjust Gently
If the plateau lasts 3+ weeks, consider one tweak at a time:
| Strategy | Adjustment |
|---|---|
| Meal timing | Shift dinner earlier or lengthen overnight fast |
| Walking | Add 15-30 min daily, especially post-meal |
| Protein | Ensure you're hitting 1.2-1.6g/kg body weight |
| Meal variety | Are you relying on high-calorie “healthy” snacks too often? |
| Sleep | Aim for 7-8+ hours consistently |
No big overhauls. Just one dial at a time.
Where Getter Can Help
Tracking trends in Getter helps remove the guesswork:
- Look at the last 2-3 weeks of meals
- Spot patterns you may not notice daily
- Tag meals where hunger or cravings spiked
- Use weight graph reflection to stay calm, not reactive
You may be closer than you think. Sometimes the body catches up all at once.
This Week’s Practice
Actionable Steps
| Day | Practice |
|---|---|
| Mon | Review your last 7 days of meals and walks |
| Tues | Add 10g more protein to each meal |
| Wed | Try a 15-min post-meal walk |
| Weekend | Reflect: what has slipped compared to your first 2 weeks? Gently reset. |
Remember This
Plateaus are not the end, they’re checkpoints.
The body is not a machine. It’s a living system.
It adapts, resists, rebalances. That’s wise, not broken.
"Progress isn’t always visible, but it’s always shaped by your patience."
Don’t quit 5 minutes before the breakthrough.
References
Next Chapter
Long-Term Thinking: Identity-Based Habits
Why goals fade but identity sticks. Become the kind of person who lives the change.
Continue
Deljo Joseph
Founder of Getter. Marathoner who enjoys skateboarding, cooking, and building products. Specializing in evidence-based approaches to sustainable weight management. All recommendations are backed by established guidelines from the NHS, CDC, and peer-reviewed research.
