There’s nothing more frustrating than doing everything right — eating clean, moving your body, hydrating — only to see the scale stubbornly stay in the exact same spot. First of all, if this is you, I see you. Plateaus are a normal part of the journey. They’re your body’s way of recalibrating, not punishing you.

But if your goal is to keep moving forward, there are some smart, strategic ways to gently nudge your metabolism back into action. Here are 9 places I recommend you take a closer look:

1. Track Everything You Eat and Drink for 7 Days 📝

Before making any changes, simply become the observer. Keep a non-judgmental log of everything you eat and drink — yes, even the handful of nuts, splash of cream, or bites of your partner’s dinner.
Why? Because we often underestimate. Seeing it on paper brings clarity, and from there, we can adjust with purpose.

2. Focus on Anti-Inflammatory Foods 🥦

If your body is inflamed, your metabolism can slow down and become resistant to change. That’s why focusing on anti-inflammatory, whole foods can help break a plateau and reduce stubborn bloat.

Fill your plate with:

• Leafy greens (like arugula, kale, and spinach)
• Cruciferous veggies (broccoli, cauliflower, cabbage)
• Berries (especially blueberries and raspberries)
• Omega-3-rich fats (salmon, flaxseed, chia seeds, walnuts)
• Olive oil, avocado, turmeric, and ginger
• Green tea and herbal teas like peppermint or chamomile

At the same time, reduce or eliminate inflammatory triggers like sugar, processed seed oils, gluten, dairy (if sensitive), and alcohol. Even a 7-day reset with these changes can make a noticeable difference in weight, digestion, and energy.

3. Take an Honest Look at Your Weekends 🍷

Ah, weekends. Where structure often goes out the window and “just a little treat” can easily snowball into three days of grazing, wine, and sugar sneaking back in. This doesn’t mean you can’t enjoy yourself — but if your weekday habits are dialed in and nothing’s moving, weekend patterns might be the missing link.

4. Re-Assess Your Protein Intake 🥚

Protein is queen — especially when it comes to body composition, metabolism, and hormone balance. Are you hitting 25–30g of protein per meal? Is breakfast protein-rich, or are you relying on smoothies or toast that leaves you hungry by 10am? Upping your protein can reignite fat burning and improve satiety, which helps cut cravings.

5. Increase Your Daily Step Count 🚶‍♀️

It’s not just about high-intensity workouts. Daily movement matters — a lot. If you’re averaging 5,000–6,000 steps a day, try gently increasing to 8,000 or 10,000. Walk after meals. Take a call while walking. Park farther. These little shifts add up in a big way for blood sugar balance and metabolic flexibility.

6. Add or Increase Weight-Bearing Exercise 🏋️‍♀️

Muscle = metabolism. The more lean tissue you have, the more efficient your body is at burning fat — even at rest. If you haven’t already, add two days per week of resistance training, whether it’s using dumbbells, resistance bands, or even body weight exercises like squats and planks.

7. Prioritize Sleep Like a Non-Negotiable 😴

Poor or inconsistent sleep is a major trigger for cravings, hormonal disruption, and weight gain — especially around the belly. Aim for 7–9 hours of quality sleep, ideally with a consistent bedtime and wind-down routine. Remember: you don’t lose weight in the gym — you lose weight in recovery.

8. Focus on Gut Health 🦠

If your digestion is off, your metabolism will be, too. Bloating, constipation, or sugar cravings can be signs of a gut imbalance. Load up on prebiotic fiber (think greens, leeks, chia, flax), fermented foods (like sauerkraut or kimchi), and drink 2–3L of water daily. A well-fed gut is a fat-burning one.

9. Check for Hidden Stress 💆‍♀️

This one is big. You could be eating perfectly and still holding onto weight if your nervous system is overloaded. Chronic stress keeps cortisol high, which impacts blood sugar, cravings, sleep, and fat storage. Ask yourself: what’s weighing on me emotionally? Do I need to carve out more space to breathe, rest, or say no?

Final Thoughts

Plateaus don’t mean failure. They mean it’s time to re-evaluate with fresh eyes and kindness. If you’re still here, still showing up for yourself — you are already succeeding. Try one or two of the steps above and give your body a little time to respond. Your next breakthrough could be right around the corner.

You’ve got this. 💛

Look for a 7 day hormonal reset program to get you back on track? Click here to learn more!