5 Ways to Break Through Weight Loss Plateaus

Do you feel like you've been doing all the right things, but the scales haven’t budged for weeks (or even months)? You’re not alone. Many people hit a weight loss plateau, and while it can feel frustrating, it’s also a normal part of the journey.

A weight loss plateau typically means you haven’t lost weight for at least three months, despite continuing your healthy habits. It happens for a few reasons—your body adapts, your metabolism adjusts, and small shifts in hormones can play a role too.

Before we dive into solutions, it’s important to say this clearly:

👉 Weight is not the only marker of health.

Your blood sugar, insulin levels, inflammation, energy, sleep, and mood—these all matter just as much, if not more. That said, we also know that for many people, weight is still a meaningful part of their health puzzle, and we respect that.

So if you’re feeling stuck, here are five practical, science-backed ways to help move through a plateau—without restriction, obsession, or shame.

#1 Revisit Your Carbohydrate Intake

Even when you’re generally eating low carb, small amounts of extra carbohydrate can sneak back in—what we call “carb creep.” This can raise insulin levels and slow fat burning. Using a food journal (gently, not critically - be kind and curious with yourself) can help you spot patterns. If needed, reducing your carbs slightly can help your body switch back into fat-burning mode.

#2 Prioritise Protein

Protein isn’t just for building muscle—it’s essential for metabolism, satiety, and preserving lean body mass during weight loss. It also takes more energy to digest, which slightly boosts your metabolic rate. Aim for high-quality protein at each meal: think eggs, fish, meat, tofu, etc. Aim for a minimum of 1 gram of protein per kg of body weight a day. And remember, that 100 grams of steak is not 100g of protein, it is about 25 grams of protein because meat has a lot of water and other components (not just protein).

#3 Review Added Fats—and Understand Your Hormones

A real food, low carb lifestyle includes healthy fats—but it’s easy to add more than your body actually needs, especially with things like cream, butter, or oils. If you feel like progress has stalled, gently reviewing your intake of these extras might help. Here’s where hormones come in. Many people with insulin resistance also have leptin resistance. Leptin is the hormone that tells your brain you're full. If you’re resistant to leptin, your brain may not get that message, making it harder to feel satisfied and regulate food intake. Insulin and leptin resistance often go hand in hand, which is why adjusting both carbs and fats often sometimes help.

#4 Experiment with Fasting

If you’ve already nailed the foundations of low carb eating, intermittent fasting can add another layer. Fasting lowers insulin, supports fat metabolism, and may help reset appetite-regulating hormones. Some people find doing one or two 24-hour fasts per week helps break a plateau—but always listen to your body. Fasting should feel empowering, not punishing.

#5 Prioritise Stress and Sleep

Here’s the truth: no matter what you eat, chronic stress and poor sleep can keep insulin high and weight stuck. Cortisol (your stress hormone) and sleep deprivation both drive up blood sugar and impair fat loss. Focus on daily nervous system care: breathing, walking in nature, laughter, connection, and a calming bedtime routine can go a long way. Your metabolism thrives when you’re rested and relaxed.

With love and great health

Dr Lucy and Dr Mary XX 
 

P.S. Thinking about weight loss medications but not sure where to start?

We get it—you might have heard mixed messages, or feel uncertain about side effects, doses, or how to eventually come off them. If you’d like clear, unbiased medical information, join our FREE masterclass:
Weight Loss Medication – What You Need to Know (But Were Afraid to Ask)

🗓️ Monday, 21 July at 7:30 PM AEST
🗓️ Tuesday, 22 July at 12:00 NOON AEST

👉 Register here

You’ve got this—one small, kind, science-backed step at a time.

Dr Mary Barson and Dr Lucy are the founders of Real Life Medicine. They help women who have been on every diet under the sun, optimise their health and achieve long lasting weight loss without feeling miserable or deprived.

They do this with their 3 step framework that

• Improves metabolism
• Develops mindset skills
• Provides tools to implement it easily into busy lives

With this comes increased energy, vitality and confidence.

You can avoid chronic disease and stop living life on the sidelines!