Beyond the scales

Coach Wendy on how to get past the dreaded weight loss plateau.

Losing weight can feel great - until the scales aren’t budging. This is called a weight loss plateau and can feel very frustrating. You’re putting in the effort but not seeing results.

The good news? Plateaus are completely normal, even when you’re doing everything right.

What can you do?

Review your food habits

Take a closer look at your eating habits - are you snacking more or eating larger portions than usual? Keeping a food diary for a few days can help you spot patterns. Focus on whole foods like fruits, vegetables, lean proteins, and whole grains, and turn your goals into actions. For example, instead of saying “I want to lose 10 pounds,” try “I will plan my meals and take lunches to work.” 

Shake up your exercise

Mix up your exercise routine to challenge your body and break through plateaus. You could add intensity to your usual walks, like incorporating hills or brisk intervals. You could try something completely new such as dancing, swimming, hiking, or strength training. These activities keep things fun while engaging different muscle groups. You might also join a Park Run or explore local activities using our activity finder to discover options that suit your lifestyle and keep you motivated. 

Prioritise sleep and de-stress

Sleep and stress play a big role in weight loss. Poor sleep can slow progress, so consider small changes to improve your routine. Try a consistent bedtime, a relaxing bath, or switching off devices before bed. All these things help us to unwind. Stress can also affect your weight, so make time for calming activities like walking, reading, or simple breathing exercises to help your body and mind stay balanced.

Stay hydrated

Hydration is key for weight management. Try cutting back on sugary or alcoholic drinks, and be mindful of excessive coffee intake. One simple trick is habit stacking. Here's an example: "With every morning coffee, I will also have a glass of water to stay hydrated". These simple switches are great in supporting your body’s natural processes and weight management.

It's not all about the scales 

You’re probably making progress in more ways than you realise. It’s important to remember that health is a lifestyle, not just a number. Celebrate every win, the big and the small. So, whether it’s increased strength, improved energy, or a positive shift in mindset, be mindful of the progress you're making. 

Non-scale victories

Body changes

• Clothes fit better...you're losing inches! 
• More strength, flexibility and mobility...daily tasks feel easier, posture improves, and joints are better supported.

Energy and wellbeing

• More energy...less afternoon fatigue and fewer cravings.
• Better sleep...waking up rested, ready to tackle the day.
• Enjoying movement...exercise feels easier and becomes part of daily life.

Mindset and confidence

• Growing confidence...making choices that feel good, improving mood and relationships.
• Mindset shift...healthier routines feel natural, reducing risk of weight gain.

Food and lifestyle

• Trying new recipes...gaining skills in the kitchen, eating more nutritious food, saving money, and reducing takeaways.
• Not skipping meals...steadier blood sugar, more balanced hormones, and a sense of control.

Social and emotional health

• Less isolated and more connected...meeting new people through activities; feeling part of a community and building a support network.

Health improvements 

• Health markers...lower blood pressure, more stable blood sugar, improved cholesterol.
  Stronger immune system and recovery...body is working more efficiently to keep you healthy.

Plateaus are part of the journey. They don’t mean you’re failing. Sometimes your body is just adjusting, or it may be ready for a new challenge.

Keep going. Mix things up. Celebrate every win - big or small.

Try these ideas: 

• Indoor workouts
• Wellbeing tips
• Facing fitness fears
• Habit stacking

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