What to do if the scales have stopped working 😫
How to bust through a plateau
If results have slowed or stalled, it’s not because you have failed — it’s because your body is adapting.
After sticking to a calorie deficit for a few weeks, some unintentional changes can creep in:
You’ve gotten more relaxed with portions
Your metabolism has adjusted
You’re moving differently
So lets start by cleaning up the tracking…
⚖️ Check your measurements
Stop tracking in cups because its the first thing that comes up and guessing if how much you had and smake sure your using grams. The same applies to tablespoons and teaspoons!!!
🍗 Raw vs Cooked Calories
🧴 Clean up your sauces, spreads and oils
Some of the biggest culprits in a plateau is getting lazy with sauces and spreads. You think you know your portion size but it slowly creeps up
Butter on toast: 10g = 80 kcal
Mayo in sandwich: 15g = 100 kcal
Olive oil drizzle: 10g = 90 kcal
Gravy, curry sauces, cheese sauces = Can easily add 100–200 kcal
📱 Tracking Tip - Pre Tracking Food
Instead of logging after eating (when it’s too late), pre-track your meals earlier in the day.
✅ You’ll know if it fits your calorie target
✅ You’ll be more mindful when plating
✅ You can tweak before eating, not feel guilty after
Example:
Pre-track dinner in the morning
Realise it’s 150 kcal too high
Adjust lunch slightly to stay on track
🚶♀️Check your movement
Are you still hitting the same amount of steps as you previously were or has this gradually dropped off? This may be a bigger issue in the winter time with worse weather and darker nights. Maybe you’re no longer hitting 4 sessions a week and are now on 2-3 max. All of these changes will reduce your calorie expenditure and eat into your calorie deficit.
🤷♀️ If you’ve checked all this…
If tracking is still consistent and movement is still the same you have two options, one add more exercise in. This works better if your average steps are 10k or below and you do 2-3 exercise sessions a week. Could you push steps to 12k or add another gym or run in?
If you're already pretty active or your schedule won’t allow for the change then the next move is to drop your calories by 50-100 a day and stay consistent with this for around two weeks. If there’s still no movement try another small drop until you hit the tipping point.
Your calorie needs will vary as your weight changes and your lifestyle changes. There is nothing abnormal to that. Don’t panic, run through the check list above and be consistent and patient. Rome wasn’t built in a day and neither is your weight loss journey!
Ps I have a couple of 1-1 coaching spots available currently. If you’d like to find out more info message me COACHING and we can have a chat to see if I’m the right coach for your goals 🎯