🟣 Hit a weightloss plateau?

Let’s break it.

Author

Rachel Henley
August 01, 2025

So, my desk dwelling diva, I’ve been on this cut.

First 6 weeks? Smooth as milk.

Moved into a 2 week diet break. Calm. Things sitting pretty.

3 weeks since the return of the deficit?

Fucking fuck sticks.

Despite being on it with calories. Training. Swimming. Walking. Ticking all the boxes.

The scale decided to sweet F A.

It’s like it’s mocking me and my efforts, the smug little bastard.

And it’s right here where SO MANY say fuck it and quit.

Claiming the deficit doesn’t work.

The metabolism doth break.

Shagging the next shiny diet like a magpie on aphrodisiacs.

When the best solution is simply to dig deeper.

I’m not talking about slashing food to a sniff of broccoli or signing up to a marathon to get your cardio in.

Instead - follow this EXACT check list

1) Check your other fucking /metrics, first.

Progress pictures, measurements, how you fucking feel.

Sometimes (a lot of times) these can be more telling than the scale.

Although my scale didn’t budge? I slipped into a pair of trousers I couldn’t 4 weeks prior and my ring fell off. That does not happen without fat loss.

If things are moving here but not on the scale? Keep calm, carry on. No need to change anything yet.

2) Be fucking honest

Look me dead in the eyes at tell me you’ve been 100% in your consistency…

Because most of the time it’s this.

Not because you’re shit

But because it’s fucking normal to get complacent. The odd lick, nibble and drizzle.

Those little bitches get you.

It’s nothing to beat your bollocks about

But if shit has stalled up?

Double check your tracking to recalibrate. Double check your steps to see they’re still firing as they should be. Double check if you’ve actually kept up your training (or you started to skip the odd bit)

SO often, this is where the gap is. And you want to spot that before making any changes.

3) Adjust

Seeing no change at all and swear on your nan’s life that you’ve been dead on it with consistency?

Now this warrants adjustment.

Reduce calories by 100-150/day and/or up steps by 1-2k/day. Should be enough to get things wiggling.

“Plateaus” are part of the process

Whether it’s the scale being a cheeky lil dickhead

Or you need to adjust the input to get more output

This is a roadblock most people run into.

But having a coach who can spot it for you - and help you course correct - can be the advantage between plateauing for months or making real progress.

Because if you’re stuck, it’s not because you’re broken.

You probably just need a second brain that isn’t running on caffeine and a dream.

Apply for 1-1 coaching here: Join 1-1 Coaching 

Big love

Rachel

The Sweary Online PT / Tom Cruise’s stunt woman

P.S. Want the full breakdown of this drama, the receipts, and the bit where I rage-yeeted my scale out the window?

I talk through it all in this week’s YouTube vlog.