AthletesInsights & InspirationHow does it work?PricingCoaches
Back to Insights & Inspiration

How can I overcome a plateau in my weight loss journey as an endurance athlete?

Reaching a plateau in your weight loss journey as an endurance athlete is a common challenge that can result from various factors. To overcome this plateau and continue progressing towards your weight loss goals, it's important to carefully reevaluate your approach, stay patient, remain consistent with your healthy habits, and trust the process.

Image of The Athlete’s FoodCoach
Written by: The Athlete’s FoodCoach, on 19-04-2024
Plate with sad face on pink table

Why can I reach a plateau in my weight loss journey?

  1. Metabolic adaptation: Your body may adapt to the calorie deficit created by diet and exercise, making it more efficient at conserving energy during various physiological processes, which can hinder further weight loss progress.
  2. Change in energy needs: As you lose weight, your body requires fewer calories to maintain its current weight. If you haven't adjusted your calorie intake accordingly, you may no longer be in a calorie deficit necessary for weight loss.
  3. Non-nutritional influences: Factors like stress, emotions and sleep quality and duration may influence weight loss progress due to their potential impact on hormonal balance, metabolism, and behavioral patterns.
  4. Inconsistent tracking or compliance: Underestimating calorie intake can lead to a smaller calorie deficit than intended, which can stall weight loss progress.

How can I overcome my weight loss plateau?

  1. Stay patient and persistent: Remember that plateaus are a normal part of the weight loss journey and may require time and persistence to overcome. Stay patient, stay consistent with your healthy habits, and trust the process.
  2. Reevaluate your approach: Take time to assess non-nutritional factors such as stress, exercise routines, emotions and sleep quality, which could potentially influence your weight loss process. Consider consulting with a sports nutritionist or coach to help identify potential areas for optimization.
  3. Reevaluate food logging: Accurately logging your food intake helps estimate your caloric intake and assess whether it aligns with your needs. However, this process requires effort, consistency, and skill. Consider food logging tutorials to enhance your skills and learn through practice.
  4. Adjust your caloric intake to support your weight loss goals: Calculate your updated energy needs based on your current weight. When using the FoodCoach app, be sure to regularly update your weight in the My Profile section while keeping your weight goal settings focused on weight loss. This ensures an accurate nutrition plan tailored to smart weight loss.
Example of The Athlete's FoodCoach app

Get pro support

If you hesitate or don’t see results after a while, don't hesitate to seek help from a professional FoodCoach.

Popular meals during a weight loss routine

Read more


Improve this blog

Our blogs aim to the make world's best nutrition insights and research actionable for you.