Breaking Through a Fat Loss Plateau

Plateaus are normal and expected. They don't mean your approach is broken — they mean your body has adapted.

Why Plateaus Happen

As you lose weight, your metabolism adjusts. You burn fewer calories at rest, and your body becomes more efficient at movement.

The Fix Isn't Always "Eat Less"

Dropping calories further can backfire, increasing hunger hormones and decreasing energy. Instead, try these strategies.

Evidence-Based Solutions

1. Increase protein — supports satiety and preserves muscle
2. Add resistance training — builds metabolically active tissue
3. Take a diet break — eat at maintenance for 1–2 weeks
4. Improve sleep — poor sleep increases cortisol and hunger

When to Reassess

If you've been at the same weight for 3+ weeks despite consistent tracking, it's time to adjust. Use CalTrax to verify your intake is accurate.

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