/

/

Have You Hit a Weight Loss Plateau? Here Are Ways to Break It

Have You Hit a Weight Loss Plateau? Here Are Ways to Break It

Picture of Schellea

Schellea

Break Weight Loss Plateau 

During your weight loss journey, there may be times when the scale does not move and your progress stops. It is called a weight loss plateau when you reach this annoying point. 

This happens a lot, especially to women over 50, because our bodies go through hormonal and metabolic changes that can make it harder to lose weight.

When your body gets used to the calorie deficit you have created and your metabolism slows down to save energy, you reach a weight loss plateau. 

Even if you keep trying to lose weight, this change could slow you down or even stop your progress for a while.

This is a normal part of losing weight and not a sign of failure. Keep this in mind when you hit a plateau. 

Ways To Break Weight Loss Plateau 

Losing weight can be challenging, and it’s common to hit a plateau. But don’t let a stalled scale discourage you from your weight loss goals. Here are ways to overcome a weight loss plateau:

Adjust your caloric intake

One of the most effective ways to break through a weight loss plateau is to adjust your caloric intake.

When your body gets used to a certain calorie deficit, you may need to either eat even fewer calories or work out more to burn more calories.

However, it is important to go about cutting calories slowly and carefully. Cutting calories too drastically can backfire and cause nutrient deficiencies, a slower metabolism, and even muscle loss.

Instead, try to eat 300–500 calories less each day and focus on whole, nutrient-dense foods.

Here’s an example of how you can adjust your calorie intake:

Track your calories. Use a calorie tracking app or food journal to get an accurate picture of your daily calorie intake.

Reduce calories gradually. Decrease your calorie intake by 100-200 calories per day for a week or two, and monitor your progress.

Adjust as needed. If you don’t see any changes after a couple of weeks, consider reducing your calorie intake by another 100-200 calories per day.

    Remember that losing weight takes time and patience. Big changes are less likely to work in the long run than small, sustainable changes.

    READ ALSO: 20 Healthy Food Swaps for Weight Loss in Women Over 50

    Increase your physical activity

    Strength training can help break Weight Loss Plateau 

    If you are stuck in a weight loss plateau, you should add new challenges to your workouts. Adding strength training and high-intensity interval training (HIIT) to your exercise routine can be effective. 

    Lifting weights can help you gain and keep lean muscle mass, which can speed up your metabolism and help you lose weight.

    Strength training is especially important for women over 50 because they lose muscle with age. Focus on all of your major muscle groups during two to three strength training sessions a week.

    With its short bursts of intense exercise followed by rest, HIIT can also help you get past fitness plateaus by speeding up your metabolism and loss of fat.

    Always pay attention to your body and change your workouts as needed.

    Get enough sleep 

    Break Weight Loss Plateau 

    Adequate sleep is essential for weight loss and overall health. When you don’t get enough sleep, your body produces higher levels of the hormone cortisol, which can increase appetite, promote fat storage, and slow down your metabolism.

    Aim for 7-9 hours of quality sleep per night to support your weight loss efforts. Go to bed and wake up around the same time each day, even on weekends.

    Make your bedroom a good place to sleep and set up a relaxing routine for before bed to improve the quality of your sleep. You should also limit screen time before bed, and avoid caffeine and heavy meals close to bedtime. 

    These practices can support your body’s natural processes and potentially overcome weight loss plateaus.

    Manage your stress levels 

    Chronic stress can significantly impact your weight loss efforts. 

    When you’re under stress, your body releases cortisol, a hormone that can increase appetite, promote fat storage (particularly around the abdomen), and slow down your metabolism.

    If you want to manage your stress level effectively, practice mindfulness and relaxation techniques, and don’t forget to always prioritize self-care.  

    Seek professional support if needed, engage in regular physical activity, and maintain a balanced diet. 

    You can make it easier to lose weight and feel better overall by controlling your stress.

    Track your progress

    Break Weight Loss Plateau 

    Tracking your progress is a powerful tool for staying motivated and identifying areas for improvement. 

    When you hit a weight loss plateau, reviewing your progress can provide valuable insights and help you make informed adjustments to your approach.

    Keep a food journal, measure your body, take progress pictures and log your workouts. 

    Always keep an eye on your stress and sleep levels to see how much weight you have lost. 

    Consistent tracking can help you identify patterns, celebrate successes, and make necessary adjustments to stay motivated.

    READ ALSO: The 5 Ultimate Weight Loss Secrets for Women Over 50

    Staying committed 

    When you hit a weight loss plateau, it is important to keep your motivation and commitment up.

    It’s easy to become discouraged and lose sight of your goals, but staying focused and persistent is key to breaking through this obstacle.

    As you try to lose weight, remember your “why,” find support, change up your routine, be kind to yourself, and set attainable goals. 

    Each of these things will help you stay motivated. 

    Closing Thoughts

    Breaking through a weight loss plateau as a woman over 50 can be challenging, but it’s not impossible. If you hit a weight loss plateau, make changes to your diet, work out more, deal with stress and sleep issues, keep track of your progress, get professional help, and keep going.

    If you want to lose weight, remember that it takes time and that you will hit plateaus. Do not let them discourage you. Instead, see them as chances to reevaluate and improve your approach. 

    For sustainable weight loss, aim for a gradual pace of about 1 pound every 2-3 weeks. This can lead to significant weight loss over time. Remember, healthy eating habits are crucial not only for losing weight but also for maintaining it.

    You can get past weight loss plateaus and keep the weight off for good if you are persistent, dedicated, and take a holistic approach.

    ♡ Love ♡,

    Schellea


    Ready to say goodbye to that stubborn belly fat? Our exclusive 14-Day Belly Fat Challenge is coming soon!

    Join the waitlist now to be the first to know when registration opens and secure your spot. With expert guidance and a supportive community, you’ll achieve your fitness goals in no time.

    Don’t miss out! Sign up for the waitlist today and start your journey to a flatter stomach.

    Latest Video

    🎄 Music Playlist 2024 - Best Holiday Hits of the Season🎄 Welcome to 1 Hour of Cozy Christmas Magic! 🎶
This playlist is like a warm hug for your soul. Whether you’re decorating the tree, wrapping presents, or just sitting back with a cup of tea (or a cheeky mulled wine 😉), these songs will make you feel happy, cozy, and in the true Christmas spirit.

It’s packed with the perfect mix of nostalgic favorites and a few modern hits that’ll bring back all those beautiful memories while making new ones. Let the music fill your home, light up your heart, and remind you of what this season is all about—love, joy, and connection.

💫 Message of Love for You:
Dear Fabulous50s family, this season is a time to honor yourself, your journey, and the love you bring to those around you. Let every note of this music wrap you in gratitude and peace. May your days be merry, your heart light, and your spirit bright. You deserve a Christmas filled with laughter, love, and magic. 🎅❤️ Merry Christmas, Love Schellea xxx

Now press play, relax, and let’s make this season one to remember. 🎅❤️

🎄2024 CHRISTMAS WORKOUT🎄
https://youtu.be/m9YLePZI72Y

………………………………………………………………………………………….
✅KEEP GOING WITH THE  14 DAY LOSE BELLY FAT CHALLENGE  ✅
https://courses.fabulous50s.com/14-day-lose-belly-fat-challenge/

🦋 SUBSCRIBE TO MY NEWSLETTER
I'll send you the latest updates in fitness, health, lifestyle for Women Over 50!
✉️ Signup is free: https://fabulous50s.com/subscribe-to-our-newsletter/

🦋 WORLD RENOWNED COURSES
Glow Up Fitness Course: https://fabulous50s.com/14-day-glow-up-fitness-course/
14-Day Weight Loss Challenge : https://fabulous50s.com/new-you-weight-loss-14-day-challenge-sign-up/
More Courses: https://fabulous50s.com/courses/

🦋 GET MY FREEBIES
Free Workout Plan: https://fabulous50s.com/freebies/
Free eBook: https://fabulous50s.com/free-tools/
Free Resources: https://fabulous50s.com/blog/
Buy Me A Tea And Get 5 Bonuses: https://www.buymeacoffee.com/fabulous50s

🦋 SHOP PRODUCTS
Amazon Favorites: https://www.amazon.com/shop/fabulous50s
Beauty, Fashion and More:  https://store.fabulous50s.com/

🦋 SOCIALS 
Youtube:  Subscribe for more videos https://www.youtube.com/c/fabulous50s?sub_confirmation=1
Facebook: https://www.facebook.com/fabulous50ss
Pinterest: https://www.pinterest.com.au/SchelleaF/
Instagram:   https://www.instagram.com/fabulous.50s/   
Tiktok: https://www.tiktok.com/@fabulous.50s
Twitter: https://twitter.com/SchelleaF
Website: https://fabulous50s.com/

🦋 GET IN TOUCH
Partnerships: pr@fabulous50s.com 
Customer Support: support@fabulous50s.com
MAIL: Po Box 12239 Clunes, NSW 2480 Australia 2480
…………………………………………………………………………………………….

DISCLAIMER: 

This content is not sponsored, and all opinions are mine. I use affiliate links for products I endorse. Your support is appreciated. 

Note that this video provides entertainment and education, not medical advice. Consult your physician before changing your exercise/health routine. Making any changes to your exercise/health regime is done so at your own risk. 
#fabulous50s #christmas #christmasmusic #christmassongs

    🎄 Music Playlist 2024 - Best Holiday Hits of the Season🎄 Welcome to 1 Hour of Cozy Christmas Magic! 🎶
    This playlist is like a warm hug for your soul. Whether you’re decorating the tree, wrapping presents, or just sitting back with a cup of tea (or a cheeky mulled wine 😉), these songs will make you feel happy, cozy, and in the true Christmas spirit.

    It’s packed with the perfect mix of nostalgic favorites and a few modern hits that’ll bring back all those beautiful memories while making new ones. Let the music fill your home, light up your heart, and remind you of what this season is all about—love, joy, and connection.

    💫 Message of Love for You:
    Dear Fabulous50s family, this season is a time to honor yourself, your journey, and the love you bring to those around you. Let every note of this music wrap you in gratitude and peace. May your days be merry, your heart light, and your spirit bright. You deserve a Christmas filled with laughter, love, and magic. 🎅❤️ Merry Christmas, Love Schellea xxx

    Now press play, relax, and let’s make this season one to remember. 🎅❤️

    🎄2024 CHRISTMAS WORKOUT🎄
    https://youtu.be/m9YLePZI72Y

    ………………………………………………………………………………………….
    ✅KEEP GOING WITH THE 14 DAY LOSE BELLY FAT CHALLENGE ✅
    https://courses.fabulous50s.com/14-day-lose-belly-fat-challenge/

    🦋 SUBSCRIBE TO MY NEWSLETTER
    I'll send you the latest updates in fitness, health, lifestyle for Women Over 50!
    ✉️ Signup is free: https://fabulous50s.com/subscribe-to-our-newsletter/

    🦋 WORLD RENOWNED COURSES
    Glow Up Fitness Course: https://fabulous50s.com/14-day-glow-up-fitness-course/
    14-Day Weight Loss Challenge : https://fabulous50s.com/new-you-weight-loss-14-day-challenge-sign-up/
    More Courses: https://fabulous50s.com/courses/

    🦋 GET MY FREEBIES
    Free Workout Plan: https://fabulous50s.com/freebies/
    Free eBook: https://fabulous50s.com/free-tools/
    Free Resources: https://fabulous50s.com/blog/
    Buy Me A Tea And Get 5 Bonuses: https://www.buymeacoffee.com/fabulous50s

    🦋 SHOP PRODUCTS
    Amazon Favorites: https://www.amazon.com/shop/fabulous50s
    Beauty, Fashion and More: https://store.fabulous50s.com/

    🦋 SOCIALS
    Youtube: Subscribe for more videos https://www.youtube.com/c/fabulous50s?sub_confirmation=1
    Facebook: https://www.facebook.com/fabulous50ss
    Pinterest: https://www.pinterest.com.au/SchelleaF/
    Instagram: https://www.instagram.com/fabulous.50s/
    Tiktok: https://www.tiktok.com/@fabulous.50s
    Twitter: https://twitter.com/SchelleaF
    Website: https://fabulous50s.com/

    🦋 GET IN TOUCH
    Partnerships: [email protected]
    Customer Support: [email protected]
    MAIL: Po Box 12239 Clunes, NSW 2480 Australia 2480
    …………………………………………………………………………………………….

    DISCLAIMER:

    This content is not sponsored, and all opinions are mine. I use affiliate links for products I endorse. Your support is appreciated.

    Note that this video provides entertainment and education, not medical advice. Consult your physician before changing your exercise/health routine. Making any changes to your exercise/health regime is done so at your own risk.
    #fabulous50s #christmas #christmasmusic #christmassongs

    YouTube Video VVVpV1BVODNWbU9YalE2eFkwZ0lyaElRLmRNTG9zMEo3ZUMw
    fabulous50s 1.9M

    Christmas Music Playlist 2024 - Best Holiday Hits of the Season!

    fabulous50s December 9th

    About me

    Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of leadership and expertise in small business to her legacy. Not only has she achieved personal success, but she has also become a mentor, generously sharing her extensive experience with emerging entrepreneurs.

    After retiring at 50 in 2016, Schellea’s passion for continuous growth led her to pursue further qualifications, becoming a certified fitness instructor and personal trainer specializing in exercise and brain health for older adults. Through Fabulous50s, Schellea continues her mission of inspiring women to embrace and celebrate every phase of life with confidence and vitality.

    Her diverse qualifications reflect her commitment to holistic well-being, including a Neuro Athletics Coaching Certificate (NACC) from Neuro Athletics, Meditation Teacher Training from Yoga Coach, Fashion Styling certification from the Australian Style Institute, and Advanced Personal Colour Analysis from AOPI.

    wellness expertise Schellea Fowler

    In addition to her wellness expertise, Schellea is also a certified business and life coach, equipping her to empower women not only in health and fitness but also in their personal and professional growth.

    Over 50 & Fabulous? Subscribe for empowering content on health, beauty, and more!

    Learn how to burn fat and build muscle fast with guided instruction.

    If you find fabulous50s content useful and would like to support my work, you could always BuyMeATea (completely optional, only if you want to!). Your support will help me create more quality videos and content created just for you…Fabulous women over 50! With love and appreciation, thank you.

    Take the 14 day weightloss challenge

    Feeling stuck in a weight loss rut? You're not alone!

    Metabolism can slow down after 50, but that doesn't mean you can't achieve your goals.

    Here's the good news: Studies show women over 50 can lose 1-2 pounds per week safely and effectively with the right approach.

    This Challenge is your chance to breakthrough that weight loss plateau, boost your metabolism and energy level and feel confident and beautiful in your own skin.

    Don't wait! Spots are limited. Sign up today and see amazing results in just 14 days!

    Leave a Reply

    Your email address will not be published. Required fields are marked *

    Login

    Lost Password

    Lost your password? Please enter your username or email address. You will receive a link to create a new password via email.

    Return To Login

    JOIN OUR FABULOUS FAMILY

    Don’t Miss Out

    Have You Hit a Weight Loss Plateau? Here Are Ways to Break It

    We'll keep you posted on all the latest updates on fitness, beauty, women's health, healthy eating and lifestyle.


    Subscribe now for exclusive content!

    Have You Hit a Weight Loss Plateau? Here Are Ways to Break It