You have been diligent about your exercise routine, eating well and getting plenty of rest. During the first few weeks or months of your weight-loss routine, you saw great results, dropping pounds and feeling toned. Then suddenly, you hit a wall, and you just aren’t seeing the results you were expecting. Perhaps you have hit the dreaded plateau.

Please don’t fret and give up on your weight loss goals! Here are six tips to help you get back on track and see the results you want!


Our bodies need water to keep functioning properly. Water flushes out toxins from our kidneys and liver, carries oxygen to our cells for growth and repair, and can help to keep you cool during your workouts. Sometimes when we think we are hungry, we are actually dehydrated and need to drink water. By the time you are feeling thirsty, you are already slightly dehydrated. You don’t need to chug down full glasses of water at a time; it’s better to be sipping on water throughout the day. With that in mind, make sure you have a good water bottle — either glass, stainless steel, or plastic that is BPA-free.

Count Macros Not Calories
Instead of traditional calorie counting, it is advisable to count your macronutrients (protein, carbohydrates, and fats) in proper portions. Calculating your macros is a process that can be made much easier with the Lifesum app, which allows you to track your macronutrients as well as receive personalized diet plans, recipes, and other healthy weight loss tips.

Find a Workout Partner
Find a partner you can work out with, whether you’re going to be riding a bicycle, running, walking, or hitting the gym together. Having a partner can make working out a more social activity and keep both of you motivated.

Eat Protein at Every Meal — Snacks Included

Protein is an essential macronutrient for your weight loss goals, and it has been found that eating the right amount of protein at each meal can help you with losing weight. Your snack proteins could be a few almonds, a teaspoon of almond butter, hardboiled eggs, or a teaspoon of hummus with cut vegetables. Make sure you have protein for breakfast as well, to help rev up your metabolism. Protein powder smoothies or an egg with spinach are good choices.

Change Up Your Workout Routine
Don’t get stuck in your same workout routine. Try switching it up with different strength training programs. Change up your cardio programs to include hill bursts or speed walking, and make sure to include rest days, too.

Keep an Exercise and Food Journal
Sometimes when we plateau, we need to reassess and recalculate our caloric intake to make sure we are not exceeding our daily needs. Keep careful track of everything you eat throughout the day — including any snacks — and how much water you are drinking. In addition, keep track of all of your movement and exercise.

By following these tips, you should be able to break out of that plateau and get back on track to your weight loss and personal health goals.