The answer: "Women often come to me with this problem, and I usually find it's one of a few things," says Gans. "Either you've fallen into a routine and need to switch something up, you've become a little too strict with your diet, or you've become lackadaisical."
You may be suffering from the first issue if you eat the same foods (or similar ones) and are doing the same exercises over and over again. Oftentimes when this happens, your body and metabolism adjust to this routine, so your weight loss stagnates. "You need to surprise your body," says Gans says. "Try mixing up the healthy foods you're eating, or try a new exercise regimen."
Another problem Gans sees frequently is women who are getting too few calories. "As endurance grows and they've been exercising harder and more often, they need a little snack to keep their metabolism going," she says. (When you don't take in enough sustenance, your metabolism slows down because it goes into starvation mode.) She recommends a one-ounce wedge of cheese with black bean chips; a handful of almonds and a piece or fruit; or a Kind bar. "This should be right around 200 calories, and you can probably fit it in perfectly in the afternoon," says Gans.
Of course, many women have the opposite problem. When they get close to their goal weight, they start letting things slide that they were stricter about before—but a bite here and a sample there adds up. "If you've stopped food journaling like you were in the beginning, you may need to start again," says Gans. "Oftentimes you'll find you weren't aware of everything you've been eating—but being accountable for every bite is important for weight loss." Gans says that if you tighten the reins again—even just a little bit—those last five pounds should fall right off.
This article originally appeared on Women's Health.
