Help, I Hit a Weight Loss Plateau! What Do I Do?!

You’re on a roll—your healthy habits are clicking, and you’re feeling stronger, more energetic, and maybe even lighter in your body and spirit.

And then suddenly… nothing. The progress stalls, or worse, you see the scale creep back up. It’s frustrating, discouraging, and probably a little scary.

So what’s going on? Why do weight loss plateaus happen, and what can you do to move forward with peace and confidence? That’s exactly what we’re unpacking today.

Understanding the Weight Loss Plateau

Before you can break out of a weight loss plateau, you have to figure out what caused it in the first place. 

Weight loss isn’t just about the number on the scale. It’s about overall health, habits, and sustainability. If you’ve hit a plateau, here are two key reasons why it might be happening:

1. Your Initial Approach Wasn’t Sustainable

If you’ve ever tried a juice fast (because who hasn’t?) you know nothing makes you lose weight faster. But you also know that as soon as solid foods touch your lips again, those pounds are going to creep right back.

If your weight loss progress came from an extreme change—cutting out entire food groups, intense exercise, or an all-or-nothing eating mindset—your body may be signaling that it’s time for a more balanced approach. 

While we love fast progress, it’s not sustainable. When you get back to real life, it won’t last.

Quick-fix methods may lead to rapid weight loss, but they aren’t built for the long haul. And when life happens (because it will), those habits can be difficult to maintain.

And, in all honesty, is a diet really “successful” if it only works as long as you adhere to its unrealistic expectations?

Instead of focusing on what’s “working” for the short term, ask yourself: Can I do this for the rest of my life? 

If the answer is no, it’s time to reassess.

2. Your Body (and Habit) Needs Time to Stabilize

Your body is amazing. God designed it to do so many great things, like walk, talk, carry your children, kneel in prayer, serve others, and serve Him.

When you make significant changes to your lifestyle, habits, or foods you eat, your body may slow down to stabilize. 

This doesn’t mean you failed! Instead, it’s an important step in solidifying your new habits. If you’ve committed to new habits like eating more whole foods, moving regularly, and taking care of your spiritual health, you’re on the right track–Now it’s time to let those short-term habits transform into lifelong practices!

Sometimes, change comes slowly, but it will happen. Trust the process and give your body time to settle into a new (and healthier!) normal.

How to Gently Break Through a Plateau

When the scale doesn’t budge for a few weeks, you’re tempted to try something drastic. But that’s not the sustainable answer (and, you want long-term weight loss, right?)

Rather than jumping into a juice fast, or immediately cutting out all chocolate, take a gentle, mindful approach. 

Here are a few things to try:

1. Evaluate Your Current Habits

Sometimes, you get stuck in a rut and don’t realize that you’ve let your healthy habits slip. Take some time to ask yourself these questions, and answer them honestly:

• What healthy habits make me feel my best? 
• What healthy habits am I currently focused on?
• How consistently am I doing these habits?

Then, let’s look for any old habits that are sneaking in:

• Are stress eating or emotional factors affecting my eating patterns?
• Am I eating well when in public but then secretly eating?
• Is there a particular day or time when I overeat or binge, such as nighttime?

And, are there any areas for improvement? 

• How much water am I drinking?
• Am I prioritizing sleep?
• Are my meals balanced with protein, fiber, and healthy fats?

Once you know the answers to these questions, you might see some areas where things have slipped a bit. You might realize that your eating is spot-on during the week but then you tend to overdo it on the weekend. Or, you may see how emotional eating has snuck into the nighttime hours. 

Or, you may simply notice that you’ve gone back to drinking coffee in the afternoon instead of water. Or, some bad weather led you to exchange your evening walk for phone scrolling. 

Make some small tweaks such as focusing on self-care, fasting during problem times, adjusting meal portions, adding some movement, and putting the phone down. 

These small changes can get to the root of the matter and make a big difference over time. 

2. Shift Your Focus from the Scale

Remember, weight is only one perspective on progress. It’s far from the only one. 

If you’re feeling discouraged by the number on the scale, look for some other signs of improvement.

• Increased energy levels
• Better digestion
• More stable moods
• A closer relationship with God as you trust Him in your journey

When you focus on your full health rather than just the scale, you’ll feel more encouraged. That will inspire you to keep going. 

3. Make One Small Change at a Time

If you feel stuck, try shifting one habit. Maybe you add an extra serving of vegetables to your plate at dinner. Try swapping your afternoon frappe for some water. Or, go for a walk after dinner instead of sitting on the couch with your phone.  

These changes seem insignificant. But small, consistent changes are far more powerful than extreme overhauls.

For help taking these small steps, check out our Healthy Habit Goal Setting Planner. 

What If You Keep Gaining and Losing the Same Weight?

Weight fluctuation is normal, but if you’re dealing with frequent fluctuations, there might be a reason. 

It could be a sign that your previous approach wasn’t sustainable. Instead of falling into an all-or-nothing pattern of restriction plus indulging, focus on finding the balance. Embrace the changes that you can stick with long-term and think about breaking up with the scale.

What habits make you feel best?

Everyone is different, and what works for your best friend may not work for you. Think about your dieting history. 

When did you feel the best?  

Did you feel your healthiest when you cut back on carbs and focused on protein? Maybe you found that starting your day with a smoothie gave you more energy than sipping on a latte. 

Those are habits you should consider making permanent in your life. 

What lifestyle changes can I maintain with joy?

If a new habit makes you miserable, you’ll never be able to stick with it. It’s important to make yourself do hard things sometimes, and starting any new habit is challenging. 

But it’s okay to adjust if you realize a particular habit isn’t right for you. For instance, if you hate that high-powered aerobics class you signed up for, you can switch to something slower, like pilates or walking with a friend. 

Am I relying on willpower, or am I allowing God to guide me?

God cares about every part of your life, and that includes your health and weight loss goals. Sometimes, you don’t need more willpower. You just need to realign your goals with your values. 

There is no need to make yourself miserable in the name of health. True well-being includes nourishment for your body, soul, and spirit.

Trusting God in Your Weight Loss Journey

At the end of the day, a weight loss plateau is frustrating, but it’s not the end of your journey. Your health is measured by so much more than the number on a scale or the size of your jeans. 

That doesn’t mean you should give up and stop making wise choices! 

You should drink more water, stop eating too much, and move your body a little each day. Then, trust God to take care of the rest. 

You are His creation, and He cares deeply about your health–not just physically, but emotionally and spiritually, too. 

Instead of stressing over every pound and inch, shift your focus. Honor your body as the temple of God, journey toward food freedom, and say goodbye to food guilt. 

Sis, your worth is not measured by the scale. Keep pressing forward and trust the process. Every small step is a victory. 

Podcast Episode and Show Notes

Are you sick of feeling like you keep losing those same pounds over and over again? Are you starting to wonder if the number on the scale will EVER go down?

In this episode of the podcast, we’re talking about the reasons why you might be on a weight loss plateau, and the adjustments you can make to get off it!

In “Help, I Hit a Weight Loss Plateau! What Do I Do?!” we discuss:

• The real reason you’ve hit a weight loss plateau.
• How to process and use the positive changes you’ve made that don’t involve the scale.
• How rethinking your expectations can make all the difference in your weight loss plan.

Links mentioned:

• Prayer for Weight Loss Toolkit Freebie
• For a deep dive, check out Grace Filled Plate Platinum and be sure to get on the waiting list

You may also love:

• Breaking Up with the Scale Workshop
• Season 1 Episode 27: 3 Ways Childlike Faith Can Help You Lose Weight
• Season 2 Episode 2: What about Weight Loss Shortcuts?

Get a FREEBIE: 

• Get your FREE Faith [is greater than] Food Jumpstart

Thank you to our podcast sponsor, Classical Conversations, the Christ-centered curriculum we use in our home! You’re their first teacher—be their best teacher. Learn how to make homeschooling doable at classicalconversations.com/gracefilled.

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