A Guide to Overcoming a Weight Loss Plateau

Sometimes, people who have been following a custom training program religiously can experience a problem. After working out for months and sticking to a well-balanced diet and witnessing your weight plummet, the results you expect can suddenly stop showing.

When that happens, you can experience a weight loss plateau, which is often normal and can still be fixed by making the necessary changes to your fitness routine. Typically, a weight loss plateau occurs when a person exercises diligently and eats carefully, losing weight at the beginning only to stop seeing changes after a while.

If you’re experiencing a plateau and you wish to regain your momentum, keep reading below to find out the things you need to do to help you get back on track and continue losing weight.

Reevaluate Your Lifestyle Habits

After sticking to your custom fitness program for a while and you’ve stopped seeing results, it may be time to take a step back and review your routine. It will help to go over your current diet plan and exercise regimen to figure out the problem.

If you’ve been going through more cheat days and having bigger meals and lesser workouts, then your commitment to losing weight may be the culprit. Avoiding going by the rules once in a while is okay. But when it becomes a habit, it’s much harder to break and bounce back from, which causes the plateau.

Reduce the Calories You Consume

When you can’t always go to the gym and undergo serious fitness training because of your busy schedule, the least you can do is continue sticking to a proper diet in the meantime. Cutting down the calories you consume daily is necessary, so long as you avoid going under 1,200 calories.

Since the hard work you put in exercising goes hand in hand with the food you eat, your diet plays an integral role in your desire to lose weight effectively. If you focus on eating fewer calories than 1,200 every day, you can expect to feel hungrier, weaker, and moodier, which only drives you to overeat once you can’t take it anymore.  

Increase Your Workout Sessions

People committed to their fitness goals must dedicate most days in a week to working out at least 30 minutes daily. However, if you wish to pursue weight loss in a short amount of time, you may want to up your game and think about high-intensity exercises.

You have better chances of witnessing the outcome you want when you focus on exercises that burn calories much faster than low-intensity training. Workouts that involve strength and resistance training can improve your muscles and help you lose fat better over time. 

Move Your Body in Various Ways

You don’t only lose weight and build muscle when you work hard at the gym with a personal trainer to guide you because every time you move your body, you can still burn calories. When you absolutely can’t make it to your training session, you can stay home and exercise. 

Activities like walking, dancing, cleaning around the house, and washing your car are physical activities that offer significant effects. In fact, anything that involves exerting your energy can help you burn off your excess fat. 


Just because you’re going through a weight loss plateau doesn’t mean you’ve failed altogether because it’s only a temporary obstacle that you must learn to overcome. All you need is a good push towards the right direction to tell you it isn’t too late. You should reevaluate your lifestyle habits, reduce your calorie consumption, increase your workout sessions, and move your body every day to help you regain your drive to fulfil your fitness goals.

Are you looking for fitness training programs in Wellesley, MA, to help with weight loss? The Fit Factor PT provides a personal training studio for anyone looking to reach their fitness dreams. We also offer customized training programs according to your needs. Get in touch with us today to learn about our fitness plans!

Chad has been my personal trainer for over 10 years.  He is very dedicated and resourceful as a trainer.  I would highly recommend Chad.  He has kept my body healthy through all these years and in my 50s. Chad is also very accommodating to working with your schedule. Wouldn't go anywhere else.

Joan C

I love working out with Chad! I have been working out with him for the past year and a half and have had the best results compared with other trainers. Chad’s dedication to his clients, humor, warmth and expertise are a winning combination. I look forward to our sessions and always leave feeling stronger, more flexible and energetic. I highly recommend Chad.

Brittany chick

I have been working with Chad (the trainer) for almost three years now and have gone through an amazing transformation! He bonds greatly with his clients and is a very qualified trainer. He tailors workouts to individual clients and has helped me perform better as an equestrian and achieve my physique goals. If you are looking for a great one-on-one trainer, I would highly recommend.

Yvonne C.

When I started going to the fit factor I went in thinking I had a pretty good knowledge of weight lifting and exercise without having much to improve. I was so wrong! Chad was incredible and really took the time to explain and show proper technique as well as a variety of different exercises that I had never done before. I now have much more confidence in my form and have a really great and well rounded routine. Additionally, Chad catered to my personal goals and really listened to what I wanted to accomplish. I cannot recommend The fit factor and Chad enough!

Giuseppe Leonelli

I have been weight lifting for over five years but have never had dedicated instruction from a trainer. Chad was able to notice where my form was failing and correct it immediately. He also guided me towards effective exercises so that I could keep achieving my goals and moving up. After a couple of months of working with him I was able to see some great results. Chad knows his stuff!

Jonas Escobedo

Chad has been great with not only the types of specialized workouts each session but also with checking in after the sessions. He has a real passion for seeing people make big health changes; which makes it fun. Would highly recommend!

William Gotschewski

I went to Chad looking to get back in shape and lose weight, which had crept up from working long hours. Chad was super patient and non-judgmental. We started at a level where I would see results but not get so sore or so disappointed at what I could not do it. He focused on what I could do if I pushed myself hard and taught me that step/skill building was an integral part of the process. We also talked about nutrition and self-care. As other reviews have mentioned, he cares about his clients beyond the appointment time, and wants them to make positive change to their lives that will stick. I lost 30+ pounds and I am in the best shape of my life. I have been able to maintain this for 2 years. He taught me how to create a sustainable workout plan. Even during the pandemic I was able to maintain my weight and my fitness level thanks for his frequent check-ins and the solid fitness base we created through his work and fitness mentorship. I highly recommend him!

Tere Ramos

I started with Chad in August 2020, my first semester of college was cancelled and i needed something active to do. At that point I was a small underweight kid looking to gain muscle and gain weight. I went to Chad 3 times a week until late January 2021. Those 5 months were great, I really enjoyed going to chad and it was the highlight of my week and something I would look forward to going to 3 times every week. Throughout this time Chad has perfected my form on workouts and had a great and unique workout for me everytime. I went in weighing 125 pounds at 5’10 and now I weigh 150 pounds after the five months. Not only did Chad give workouts but he also gave me a diet for me to follow so I could maximize my time with him. He really personalizes workouts for each person. Currently i’m in the best shape of my life and am super confident in my body. GO TO FIT-FACTOR!!

Declan Gulley