6 Tricks to Help You Bust Out of a Weight-Loss Plateau

It pretty much happens to every dieter. You start off eating super healthy and sticking to your gym sessions, and as a result the weight steadily peels off. Then one day, the scale won’t budge. Reaching a plateau like that is totally frustrating and mysterious. But keep in mind that it’s also completely normal, and it's something everyone deals with—including Kate Hudson, who spoke out about hitting the weight-loss wall after trying to blast the baby weight following the births of both of her sons. "The experience of trying to lose it was really interesting, because I'd never been in a situation where I realized I really needed to lose quite a few pounds," Hudson told Yahoo UK about the 70 pounds she gained during each pregnancy, which were seven years apart. "I'd lose 10 lbs. and then I'd plateau at 150 and I'd stay there forever. It was really discouraging."

If you're embarking on a weight-loss plan and want to avoid getting stuck in a rut—or you’re in rutsville right now and are desperate to escape—read these smart strategies for getting the scale going in the right direction again.

Make sure you're not slipping back into old habits. Often after some initial weight-loss success, you might unknowingly fall back into having dessert every night or sipping more than one glass of wine per night—and those extra calories have left you stuck. Take an honest look at your habits, and see if you've upped your calorie intake without realizing it.

Vary your workout routine. Sucks but true: Once your body gets used to a certain type of exercise, it doesn't have to work as hard—or burn as many calories—to get through it. Keep your body working hard by adding in interval moves or some strength training after a cardio session, or switching between pulse-pounding cardio one day and then a flexibility workout, such as yoga or pilates, the next, to keep your metabolism jacked up. For some great ideas of new workouts to try, check out our collection of quick workouts. You'll definitely find some stuff in there that you'll love.

Cut another 250 calories. The secret truth about losing weight is that once you downsize a little, your body requires fewer calories than it once did to run smoothly. That means in order to keep losing weight, you have to subtract even more calories from your meals, or burn more during a more intense workout. A fitness website or app can estimate the right number of calories you need based on your new weight and current activity level, and then try to cut 250 from that new number. For a little extra help, here are five 100-calorie swaps that are super easy to make (you won't even notice, we promise!).

Dine in and order takeout less. We love that more restaurants list calorie counts on the menu. But it's impossible to know for sure if you're really consuming that  amount because portion sizes can vary and the numbers are just estimates anyway, says Janet Brill, PhD, RD, Philadelphia-based nutritionist and author of Blood Pressure Down. "Try to cook more of your own meals, so you control what goes in the recipe and you have a better idea if the calorie range is right for you," she suggests. Check out our cooking content for some inspiration.

Stay hydrated. Drinking plenty of water or unsweetened tea not only fills you up, but it keeps you from getting dehydrated, it also keeps your metabolism running high, says Brill. Here are 10 ways to drink more water every day that'll make this pointer super simple. 

Rethink your expectations. Sometimes a weight loss plateau isn't really a plateau but your body's way of stubbornly trying to hold onto fat it needs to function properly, says Brill. Make sure your goal weight is realistic—roughly a pound, but no more than two, per week, she says. Read more about healthy weight loss—and healthy weight-loss expectations—here.

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