Skip to content



How to Break a Fat-Loss Plateau

How to Break a Fat-Loss Plateau

Is there anything more frustrating than hitting a fat-loss plateau? You’ve been following your carefully planned workout routine and eating a broad range of healthy foods but the pounds refuse to budge.

In this article, we take a look at how to break a weight-loss plateau, providing some practical tips to help get your fat-loss journey back on track.

1. Switch up your workout routine

Workout progress may slow over time – believe us! If you have a consistent workout plan, your body can get used to the exercise. When this happens, your body no longer needs to adapt to the rigours of your workout, so your gym progress slows and you burn fewer calories.

Changing things can make the world of difference. Just altering the speed of your cardio sessions or increasing the weights that you lift – or the number of reps – can force your body out of its rut, so it has to adapt and burn more calories.

If that doesn’t appeal, try swapping your usual routine for something completely different. Not only is it good for your body, but it’s also good for coordination as you start to master new moves.

2. Get more protein

If you’re dieting, there’s a chance your body may not be getting enough nutrients, which may slow fat loss, especially if you’re exercising more.  

Why? Because you may be losing muscle at the same time as fat – but your body needs to maintain muscle tissue to continue burning fat!

To counteract the effects, try increasing the amount of lean protein in your diet – or taking a supplement. It will give your body the building blocks it needs to build muscle, so you can combat your fat-loss plateau. A 2005 study suggests that the amino acid leucine, found in Amino Recovery, may be particularly beneficial for replenishing muscle.

3. Eat your greens

Of course, if you’re dieting, you’re likely to be monitoring your calories. But are you keeping an eye on your fibre intake?

Soluble fibre, commonly found in oats, nuts, beans and apples, forms a gel in the intestines, which slows the absorption of protein, carbohydrates and fats into the bloodstream. It can even stop some calories from being absorbed completely.

Researchers have also found that it may also help to regulate appetite by releasing a chemical during digestion, which signals to the brain that you’re no longer hungry.

How do you like them apples?

4. Take time out

That’s right: stress can cause a fat-loss plateau.

That’s because it causes the body to release a hormone called cortisol (aka ‘the stress hormone’), which is part of the fight or flight reaction. It causes a decrease in blood sugar levels, which makes many of us reach out for calorie-laden comfort food.

Plus, a recent study demonstrated that women with high levels of cortisol may also have high levels of visceral fat around their bellies.

Want to combat stress? Build a self-care routine into your schedule so you have time to unwind and reset your cortisol levels.

5. Get more sleep

Yes, we’re obsessed with sleep at Team Amino. And with good reason. Sleep has so many benefits for the body and the mind. But when it comes to weight loss, it could be your secret weapon.

As with stress, poor sleep can mean you make poor choices when it comes to food and drink, while also increasing the chances of skipping the gym.

Not only that, but good-quality sleep can aid your muscle recovery. Human growth hormones are released while you sleep, aiding muscle repair and growth.

Aim to get between six and eight hours’ shut-eye per night by reducing your caffeine intake and switching off devices at least 30 minutes before going to bed.

Read our recent article about the benefits of sleep.

Want more tips and guidance?

And if you want more useful information about supporting your training, sign up to our weekly newsletter and receive a 10% welcome discount, exclusive email-only offers, latest news and health tips.

Older Post
Newer Post

Blog posts

Nov 15, 2022

How to Build Muscle as a Vegan

If you're a vegan who wants to build muscle, you may be wondering how to do it without eating meat. The good news is that it's definitely possible to build muscle as a vegan! Here are some tips on how to do it.

Sep 29, 2022

5 Ways to Reduce Inflammation (and Become a Better Athlete)

Sore muscles, poor performance, and extreme fatigue can all be signs of inflammation which can hold you back from achieving your fitness goals. Combat these issues and perform better with these five tips!

Sep 8, 2022

4 simple ways to support your body’s response to stress

The human body is an amazing machine. Under the right circumstances, it can respond to stress in amazing ways – by building muscle, for example, stress makes literally us stronger. But if you don’t give your body the support it needs, all that hard work can go to waste. Here are four simple ways to help your body respond to stress. Keep them in mind next time you’re pushing the limits.
Close (esc)


Use this popup to embed a mailing list sign up form. Alternatively use it as a simple call to action with a link to a product or a page.

Age verification

By clicking enter you are verifying that you are old enough to consume alcohol.

Your cart is currently empty.
Shop now