5 Ways to Overcome a Weight Loss Plateau With Intermittent Fasting


Nearly everyone hits a weight loss plateau sooner or later – even when doing intermittent fasting.

You haven’t changed anything in your practice? That could be the reason…


Here are the best tips if your weight stagnates or you want to prevent a plateau:


1. Drink enough and the right stuff

  • Many people underestimate the calories in juice, soda and other drinks.
  • Water should be your first choice: at least 2.5 liters (85 oz.) a day. Here you’ll find the best tips to stay hydrated.

2. Balanced diet

  • Meals with lots of protein and fiber keep you satiated longer and support fat burning and digestion.
  • Also, include a day of low-carb meals two or three times a week.

3. Increase physical activity in your everyday life

  • Walk at least 10,000 steps a day.
  • Do a form of exercise you enjoy. Try something new.
  • One big advantage is that working out helps build muscles and reduce stress. Both are important factors in losing weight.

4. Weigh and measure yourself correctly

  • Step on the scales no more than once a week.
  • Measure your body circumferences. Don’t get confused by short-term weight fluctuations! Those are often caused by changes in the water balance. Read more about this topic here.

5. Vary your fasting plan

  • The success of our Coach Journeys is obvious: On the one hand, the fasting plans are adapted to your progress. On the other hand, the variety in the fasting plans makes THE difference. This way you avoid habituation effects and thus stagnation.
  • Important to know: Our bodies are naturally designed to work as efficiently as possible. That is, they always try to create some kind of balance. Therefore, they need new stimuli. That’s how you push your body out of its comfort zone.


This is how you overcome weight loss stagnation and succeed with intermittent fasting.

Stay calm: Weight graphs are rarely linear, but often have an undulating downward trend.

Think big: Don’t focus on how hard it is, but look at your journey as a whole. This way, even a plateau will seem like a challenge that you can only learn from.

Always remember: Your body is not a machine. Have some patience, keep at it, you’re on the right track!

Did you know? With the BodyFast Coach, you’ll fast even more effectively thanks to a personalized fasting program. And numbers show: You’ll reach your goals up to 30% faster!



12 thoughts on “5 Ways to Overcome a Weight Loss Plateau With Intermittent Fasting

  1. TERRIe Page Reply

    Been on plateau for 3 weeks now
    It is a bit depressing but trying a Warrior Week this week
    In saying that I feel a lot lighter around my middle last couple of weeks and jeans are lot easier to put on
    And feel great😁

    • Valerie Dratwa Reply

      Hello Terrie,
      thank you for sharing your success with us. It is great to hear that you already achieved some results! 🙂
      Don’t be discouraged by your plateau – this is a normal thing that can happen to everyone.
      As you already mentioned, also take a look at your measurement to track your real progress. Most of the time they are a better indicator for your success. Also pay attention to all the other benefits (skin, sleep, energy, etc.) coming with fasting, you’re so much more than just a number
      We wish you all the best and happy BodyFasting! 🙂

  2. Ayman Reply

    I have just downloaded the app and subscribed to get a personal coaching but I am a bit confused! How can I contact my coach? Where can I find the meals plan? Will the coach contact me or how does it go? Please advise.

    • Jenny M. Reply

      Hello Ayman!

      The Coach is an intelligent algorithm calculating your individual fasting plan each week based on your data, progress and ratings. In addition, you’ll get weekly tasks in nutrition, exercise and mindfulness as well as daily coaching tips and motivation. And there’s even more like 50+ fasting plans to choose from.

      Intermittent fasting does not require any special diet, this is why we don’t offer meal plans. But we are currently working on recipes to inspire our users with nutrient-rich, healthy meals etc.

      If you have any questions, feel free to send an email to support@bodyfast.app

  3. Patrizia Reply

    Ciao mi sono iscritta a BodyFast per 3 mesi … ma sinceramente non comprendo come funziona l’app
    Dove trovo il mio aiutante per capire se faccio le cose giuste ect.

  4. Ella Reply

    Body fast has been a saviour in my weight loss journey, thank you. Please, when does a plateau begin? After how many months of following a particular routine?

    • Valerie Dratwa Reply

      Hello Ella 🙂
      There is no such things as a set date when your weight starts to plateau. You will stop losing weight when you are no longer in a caloric deficit. To stimulate your body and your metabolism, you can try to switch up fasting plans every 4 to 5 weeks in order to prevent habituation effects.
      You can also try to incorporate more daily movement to encourage your weight loss. 🙂

  5. Jamilah Ahmed Reply

    I downloaded the app about 4 weeks ago and so far I’ve been very impressed with the plans, coaching and my ability to actually change my eating habits.

    Normally I don’t eat much and most times just once a day. The problem I had was eating pretty late, sweet tooth and no exercise! I’d rather take tea or coffee (with lots of sugar) and carbonated drinks instead of water!

    Fasting 24 hours was easy peasy for me, so today I completed the 36 hours! And I felt so Good (most times I actually feel sick when I eat, I’ve never been a fan of food). Have started fasting for 42 hours this evening 😁.

    With the app I’m actually making an effort to change my lifestyle and drinking enough water at last! Haven’t weighed myself yet, I’ll do that tomorrow but I took my measurements today and I’ve lost inches 💃🏾.

    I know I’ll be happy with my new weight regardless of what it is. Now I’m going to work more on reducing my sugar intake, eat healthier, and exercising more. So thanks a lot for this app 😁. Will be back with more good news soon in sha Allah (God willing).

    • Valerie Dratwa Reply

      Hello Jamilah, thank you for sharing your experience and success with all of us. It is amazing to hear that BodyFast and IF has helped you to pursue a more healthier life and habits. We are glad to support you on this journey! 🙂

  6. Alejandra Reply

    No entiendo cómo funciona esto
    No se que plan seguir
    Necesito más asesoría
    Qué pasa si cómo a las 10 de la noche

    • Valerie Dratwa Reply

      Hola Alejandra, ponte en contacto con nuestro equipo de apoyo (info@bodyfast.app) para cualquier pregunta que tengas sobre el ayuno y su funcionamiento.
      Nuestros compañeros responderán a tus preguntas lo antes posible. Gracias. 🙂

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