By Lisa Lillien, a.k.a. Hungry Girl
Updated May 18, 2016

It’s extremely common to hit a plateau at some point during your weight loss journey. And, obviously, it can be really discouraging when the number on the scale doesn’t move. Good news — there are certain things you can do to help bust through that plateau and watch the scale number lower.

Reevaluate Caloric Needs
As you lose weight, your body burns fewer calories — sad, but true! This means that over time, you need to consume fewer calories to lose weight at the same rate.

You have two options:
1. Consume less food every day
2. Move a little more to make up the difference.
Find out approximately how many calories you burn daily and remember that you have to burn 3,500 calories more than you consume to lose one pound. And to lose one pound a week, you need to eat 500 fewer calories than you burn each day.

Back to Basics
Good habits sometimes fall by the wayside when you get too comfortable with a program, so make sure you’re as on track as you think you are. For starters, write down EVERYTHING you eat. You may not realize how many little extras you’re sneaking into your day. Also, make sure you measure out or weigh your foods. Measuring cups and a small kitchen scale are great tools you can use to ensure you’re eating exactly the portions you’re accounting for.
Move
Exercise burns calories. It’s that simple! If you haven’t started a workout routine yet, start by walking a few times a week or by trying out a dance class at the local gym.

If you’ve been working out, either step up your intensity or add an extra workout each week.
If you’re on a budget, there are a lot of free videos available online, from yoga and pilates to cardio and dance. The key here is just to move more than usual, at least until you break through that weight loss plateau.
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Switch It Up
Being consistent can be great, but sometimes you need to change things up to get your body back on track. If you typically eat three large meals and no snacks, try eating six mini meals instead. If you’ve been snacking a lot, try skipping those snacks and replacing them with larger meals. Once you’ve broken through the plateau, you can always go back to the plan that best fits your daily life.

Choose Fresh Foods Over Packaged
If you’ve been eating too many meals out of a box or bag, you may want to try adding more fresh options to your diet. This is especially true if you’re a fan of mom and pop brands. Those are sometimes less accurate than mass produced items when it comes to the nutritional information. If you’re struggling with stalled weight loss, you may want to skip prepared foods for now. Limiting packaged foods in favor of fresh foods (lean protein, fresh veggies and fruit, etc.) is a great way to jump-start your weight loss.

Beware of Bites
We’re all guilty of having an extra bite here and there.

But those extras have calories, and those calories can really add up! Try to cut out the extras or at least be totally honest and record every single one of them in your food journal. You might be surprised to see you’re eating more calories than you think!

Get Support
Invite friends to come with you on a walk, join an online health community like calorie count, or sign up with a local fitness group. Sometimes the support and help of others is all you need to get back on track.

Drink Water
This might go without saying but drinking water is super important. It keeps you hydrated, helps you feel full, and flushes out toxins. Travel everywhere with a bottle of water in hand and try to drink at least eight cups daily.
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http://www.quickanddirtytips.com/health-fitness/healthy-eating/how-to-break-a-weight-loss-plateau