Stuck but Not Stopped: Breaking Through the Plateau Wall

Coach Paris
Jul 9
3 min read

Stuck but Not Stopped: Breaking Through the Plateau Wall

Let’s get real—plateaus are frustrating. You’re eating well, moving more, and doing "everything right," but the scale won’t budge. Sound familiar? It happens to almost everyone on a health journey. But here’s the truth: most plateaus aren’t signs that your body has given up. They’re signs that something needs to change.

Here’s the deeper truth: most plateaus are self-imposed.

Let’s break it down—why they happen, how to push past them, and how to get your mindset right so you don’t stop just because the scale did.

Why Plateaus Happen

1. Your body adapts. If you’ve been doing the same routine for weeks or months, your body gets efficient. That means fewer calories burned and less progress over time. You’re no longer challenging yourself.

2. You're eating more than you think. A bite here, a handful there—it adds up. If you’re not tracking honestly, you’re likely consuming more than you realize. This is where Power of 13 #4 (Track your food and your feelings) becomes essential.

3. You’re not actually in a deficit. Even healthy foods can be calorie-dense. Nuts, oils, avocado—all great, but portions matter. You may have shifted into maintenance mode without realizing it.

4. Stress and sleep. Chronic stress (hello, cortisol) and lack of sleep can slow metabolism and increase cravings. Power of 13 #3 (Sleep at least 8 hours) and #13 (Pause and be mindful) are your secret weapons here.

5. You're doing "just enough." It’s easy to coast when you’re not seeing results. You show up but don’t really push. The workouts get easier, the effort gets softer.

How to Push Past It

1. Change your routine. Switch up your workouts. Add intensity. Try interval training, add a new class, or get back to basics with daily walks (Power of 13 #2). If you’re not strength training, start now (Power of 13 #11).

2. Get brutally honest with your tracking. Use your app. Write it down. Don’t guesstimate. Don’t skip weekends. It’s not about shame—it’s about data. Power of 13 #4 isn’t optional when you're in a plateau.

3. Cut back on white foods. Flour, sugar, rice, salt—start limiting them today (Power of 13 #12). They spike insulin, slow fat loss, and lead to cravings.

4. Fuel smarter, not less. Eat more veggies (Power of 13 #5), prioritize protein, and incorporate healthy fats (Power of 13 #8). Don’t starve your body—nourish it.

5. Rethink your goal. Are you chasing a number, or are you building a healthy life? Sometimes the scale plateaus while your strength, endurance, or confidence levels are rising.

6. Stay consistent. The people who break through are the ones who keep showing up. Keep the habits. Keep the structure. Stay the course. Let the Power of 13 be your foundation.

Real-Life Example

One of my clients hit a 3-month plateau. She was walking daily, cooking at home, and logging her food. But once we reviewed her tracker, we saw her "healthy" granola bowls were over 600 calories. And her evening glass of wine? Not tracked. She wasn’t doing anything wrong—she just needed a few tweaks. We adjusted her food portions, swapped her granola for Greek yogurt with fruit, and bumped up her strength workouts. Within 2 weeks, she was back to losing and feeling more energized.

Plateaus aren’t punishments. They’re check-ins. Use them.