Fitness experts know how to beat weight loss plateau. If you’ve hit one, follow these tips | Health - Hindustan Times

Fitness experts know how to beat weight loss plateau. If you’ve hit one, follow these tips

Hindustan Times | By
Jul 17, 2018 05:16 PM IST

Weight loss plateau: Weighing scale not moving and is stuck at the same weight for weeks? This helpful beating the weight loss plateau guide will you help you get the desired weight loss results.

You’ve been spending hours at the gym or are on an intensive weight loss diet. But after shedding a few kilos, the weighing scale refuses to go left. This can be the most frustrating part of the weight loss journey. While it is advised to not look at the scale when trying to be fit, but many times the temptation is too high.

Weight loss plateau: Weighing scale refuses to move? Here’s what you can do.(Shutterstock)
Weight loss plateau: Weighing scale refuses to move? Here’s what you can do.(Shutterstock)

Apart from fitting into clothes a size smaller or feeling good about ourselves, the weighing scale is the most visible way of checking the results of all the hard work we put into our weight loss journey. But when it suddenly stops moving, it means that you’ve hit a plateau.

Unlock exclusive access to the latest news on India's general elections, only on the HT App. Download Now! Download Now!

“Remember that plateaus happen to everyone. But don’t lose heart and get frustrated,” says Prasad Chawan, professional bodybuilding coach,

Also read: 5 breakfast mistakes you might be making each morning, here’s how it affects weight loss

Here are some helpful expert tips on beating the weight loss plateau


Change things up, play around with the amount of protein, good fats and carbs you’re consuming. Going on a juice cleanse can help shed a kilo sometimes. These changes will jolt the body and get the numbers going down. “Measure your macros that is protein, carbs and fat intake through the day. You should do carb loading a day prior to working on your leg muscles. A common mistake that people make is keeping the same diet plan for all days,” says a Gold’s Gym trainer. Reduce intake of carbs when you are training the smaller muscles like biceps, triceps and calves.

Rest-pause training

“Taking a 10-15 second pause between each repetition can help in increasing your strength and muscle hypertrophy,” says Chawan.

Drop sets

“In this method, you carry out an exercise and drop the weight and continue more reps till you reach failure,” adds Chawan.

Increase intensity

One of the first things to try is change your workout routine. “Increase in intensity can help beat a plateau. For example, if you are doing strength training and you are stuck at a particular weight then you have to drop down 1 level and try to do maximum repetitions. This way you’re creating new muscle memory,” says a trainer at Gold’s Gym.

Also read: Weight loss food, include these 10 in your diet plan to lose weight fast

Cardio activity

He adds, “I would recommend doing cardio on an empty stomach, right after you wake up. The reason being, your body’s second source of fuel is fats which is like a reserve of petrol in a vehicle. So you have to open that reserve knob by not providing any meal to the body. If your body is depleted of energy, it will use the energy from fats and that is how fat is used or metabolised into training and you will get fat loss effects.”


It is important to allow your body enough time to recuperate. “By rest we mean, the muscle that you train should not be used soon. If you are working on the chest, so you should not train the chest or any other muscle supporting the chest like shoulder and triceps for the next two days because the chest has already been tired along with that the supporting muscles of the shoulders and triceps,” he adds.

Follow @htlifeandstyle for more

Catch every big hit, every wicket with Crick-it, a one stop destination for Live Scores, Match Stats, Quizzes, Polls & much more. Explore now!.

Catch your daily dose of Fashion, Taylor Swift, Health, Festivals, Travel, Relationship, Recipe and all the other Latest Lifestyle News on Hindustan Times Website and APPs.
Share this article
Story Saved
Live Score
Saved Articles
My Reads
Sign out
New Delhi 0C
Sunday, May 19, 2024
Start 14 Days Free Trial Subscribe Now
Follow Us On