Plateaus are an almost guaranteed part of any 75-day challenge. The Mayo Clinic explains that weight loss plateaus are completely normal and happen to almost everyone. This guide helps you understand why they happen and how to push through.
The most important thing to remember: plateaus are temporary. They're a sign your body is adapting, not failing.
What Is a Plateau?
A plateau occurs when progress stalls despite continued effort. There are two main types:
Physical Plateaus
- Scale hasn't moved in 2+ weeks
- Measurements staying the same
- No visible changes in photos
- Workout performance stagnating
Mental Plateaus
- Motivation has disappeared
- Going through the motions
- Boredom with the routine
- Questioning why you're doing this
Both are normal and both can be overcome with the right approach.
Common Causes of Plateaus
Metabolic Adaptation
According to NIH research, as you lose weight, your body requires fewer calories to function. What created a deficit initially may now be maintenance.
Water Retention
New exercise routines cause muscle inflammation and water retention. This can mask fat loss on the scale for weeks.
Body Recomposition
You may be losing fat while gaining muscle simultaneously, keeping the scale stable while your body composition improves.
Calorie Creep
Small additions to food portions over time can eliminate your calorie deficit without you noticing.
Workout Adaptation
Your body becomes efficient at familiar exercises, burning fewer calories for the same workout.
Insufficient Rest
Overtraining without adequate recovery can stall progress. Muscle growth and fat loss require rest.
?? Plateau Timeline
Most 75 Medium participants experience at least one plateau, typically between Days 25-45. This is exactly when habits should be solidifying—trust the process.
Breaking Physical Plateaus
1. Reassess Your Calories
If you've lost weight, recalculate your calorie needs. What worked at Day 1 may not work at Day 40.
2. Change Your Workouts
- Switch from steady-state cardio to HIIT
- Add strength training if you've been cardio-only
- Increase weight/resistance
- Try completely new exercise types
3. Prioritize Sleep
Poor sleep disrupts hormones that regulate hunger and fat storage. Aim for 7-9 hours consistently.
4. Manage Stress
Cortisol (stress hormone) promotes water retention and can stall weight loss. Your mindfulness practice helps here.
5. Increase Protein
Protein has a higher thermic effect (burns more calories to digest) and helps preserve muscle during fat loss.
6. Add a Refeed Day
One higher-calorie day (especially higher carbs) can reset hormones and break a plateau. Use your flex meal strategically.
| Strategy | Best For |
|---|---|
| Change workout type | Same routine for 3+ weeks |
| Recalculate calories | Lost 10+ lbs since starting |
| Improve sleep | Getting less than 7 hours |
| Increase intensity | Workouts feel too easy |
| Reduce stress | High life stress currently |
Mental Plateaus & Motivation Dips
Mental plateaus can be harder than physical ones. Here's how to push through:
Reconnect With Your Why
Write down why you started. Read your Day 1 journal entry. Remember what you're working toward.
Review Your Progress
Look at Day 1 photos. Review your early journal entries. You've come further than you realize.
Change Your Environment
- Work out in a different location
- Read in a new spot
- Try a different meditation app
Find Accountability
Share your struggle with someone supportive. Sometimes saying "I'm having a hard time" out loud helps.
Focus on One Day
Don't think about the remaining weeks. Complete today's tasks. Tomorrow, do the same.
🧠 Remember: This Is Temporary
Every challenging phase passes. You won't feel this way forever.
The Whoosh Effect
This phenomenon explains why weight loss often happens in sudden drops rather than linear progression:
How It Works
- Fat cells release their fat content
- Cells temporarily fill with water to maintain structure
- Scale weight stays the same (plateau)
- Eventually, water is released all at once
- You "whoosh" down several pounds overnight
Signs a Whoosh Is Coming
- Clothes fitting looser despite stable scale
- Feeling "squishy" in areas that were firm
- Increased urination
?? Patience Pays Off
Many people quit during a plateau, right before a whoosh would have shown significant progress. Trust the process and stay consistent.
When It's Not Really a Plateau
Sometimes what feels like a plateau isn't one:
Normal Weight Fluctuations
Weight varies 2-5 lbs daily based on water, food, sodium, hormones, and digestion. A few days of stable weight isn't a plateau.
Menstrual Cycle (Women)
Many women retain significant water before and during their period, masking fat loss. Wait until after your cycle to assess true progress.
New Exercise Routine
Starting new exercises causes muscle inflammation and water retention for 2-4 weeks. This isn't a plateau—it's adaptation.
Not Enough Time
A true plateau is 2-3 weeks with no change while maintaining the same effort. Less than that is normal fluctuation.
When to Adjust Your Approach
Not every plateau requires action. Here's when to make changes:
Wait It Out If:
- It's been less than 2 weeks
- You recently changed your routine
- You're sleeping poorly or stressed
- You're seeing other progress (clothes, energy, strength)
Make Changes If:
- No progress in 3+ weeks
- No improvement in ANY metric (measurements, photos, performance)
- You've been doing the exact same thing for 4+ weeks
- You've confirmed you're still in a calorie deficit
Change Only One Thing
When adjusting, change only one variable at a time. Multiple changes make it impossible to know what worked.
?? Avoid Extreme Measures
Don't dramatically cut calories, drastically increase exercise, or do both at once. Extreme approaches backfire and can harm your metabolism.
??? You Can Break Through
Plateaus are temporary. They're a sign you're pushing your limits. Stay consistent, make smart adjustments, and trust the process.