{"id":66784,"date":"2024-10-31T12:09:59","date_gmt":"2024-10-31T12:09:59","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=66784"},"modified":"2024-10-31T12:09:59","modified_gmt":"2024-10-31T12:09:59","slug":"intermittent-fasting-weight-loss-plateau","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/","title":{"rendered":"Intermittent Fasting Weight Loss Plateau: Why it Happens and What to Do"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/#What_Is_an_Intermittent_Fasting_Weight_Loss_Plateau\" >What Is an Intermittent Fasting Weight Loss Plateau?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/#Is_it_Normal_to_Plateau_on_Intermittent_Fasting\" >Is it Normal to Plateau on Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/#Why_Have_I_Stopped_Losing_Weight_with_Intermittent_Fasting\" >Why Have I Stopped Losing Weight with Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/#How_Do_I_Break_My_Weight_Loss_Plateau_on_Intermittent_Fasting\" >How Do I Break My Weight Loss Plateau on Intermittent Fasting?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/#1_Vary_Your_Fasting_Routine\" >1. Vary Your Fasting Routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/#2_Monitor_and_Adjust_Your_Caloric_Intake\" >2. Monitor and Adjust Your Caloric Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/#3_Review_Your_Food_Choices\" >3. Review Your Food Choices<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/#4_Consider_Taking_Exogenous_Ketones\" >4. Consider Taking Exogenous Ketones<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/#5_Exercise_Consistently\" >5. Exercise Consistently<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/#6_Consider_High-Intensity_Interval_Training_HIIT\" >6. Consider High-Intensity Interval Training (HIIT)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/#7_Consider_a_Fasting_Break\" >7. Consider a Fasting Break<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/#8_Assess_Your_Lifestyle\" >8. Assess Your Lifestyle<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/#Will_a_Cheat_Day_Break_My_Plateau\" >Will a Cheat Day Break My Plateau?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/#How_Can_I_Speed_up_Weight_Loss_on_Intermittent_Fasting\" >How Can I Speed up Weight Loss on Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/#How_many_weeks_is_considered_a_weight_loss_plateau\" >How many weeks is considered a weight loss plateau?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/#Will_a_weight_loss_plateau_go_away_on_its_own\" >Will a weight loss plateau go away on its own?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/#How_can_you_shock_your_body_out_of_a_plateau\" >How can you shock your body out of a plateau?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/#How_do_you_tell_if_you_hit_a_weight_loss_plateau\" >How do you tell if you hit a weight loss plateau?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/#What_is_the_2-2-2_method_for_metabolism\" >What is the 2-2-2 method for metabolism?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/#Why_am_I_doing_lots_of_exercise_but_not_losing_weight\" >Why am I doing lots of exercise but not losing weight?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">In a review published in the Experimental Gerontology journal, researchers found that calorie restriction alone may result in metabolic adaptations, which can lead to a weight loss plateau and even weight regain in the long term (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9036397\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Weight_Loss_Plateau\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">This study highlights the fact that the body&#8217;s metabolism is highly adaptive and can adjust to different levels of calorie intake (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9036397\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This phenomenon can be seen in people who follow intermittent fasting for weight loss as well, as intermittent fasting is a form of calorie restriction.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_an_Intermittent_Fasting_Weight_Loss_Plateau\"><\/span><b>What Is an Intermittent Fasting Weight Loss Plateau?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A weight loss plateau is when your body stops losing weight despite continued efforts to restrict calories or increase physical activity. It can be frustrating and discouraging, particularly if you have been consistently seeing progress on your weight loss journey.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While you\u2019re on an intermittent fasting diet, you may experience a period of steady weight loss followed by a plateau. This is because you\u2019ve reduced the amount of energy (calories) you\u2019re taking in overall, and over time, your body adapts to this perceived scarcity by conserving energy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As your body adapts and burns less energy, weight loss may slow down or come to a halt. This is known as an intermittent fasting weight loss plateau.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Weight_Loss_Plateau\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-57415\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/what-can-i-eat-during-intermittent-fasting-1024x576.png\" alt=\"Intermittent Fasting Weight Loss Plateau\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/what-can-i-eat-during-intermittent-fasting.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/what-can-i-eat-during-intermittent-fasting-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/what-can-i-eat-during-intermittent-fasting.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/what-can-i-eat-during-intermittent-fasting-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/what-can-i-eat-during-intermittent-fasting.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_it_Normal_to_Plateau_on_Intermittent_Fasting\"><\/span><b>Is it Normal to Plateau on Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It&#8217;s normal to plateau on any weight loss plan, including <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-muscle-gain\/\">intermittent fasting<\/a>. The body&#8217;s metabolism is highly adaptive and can adjust to different levels of calorie intake. So when you consistently follow a specific pattern of eating, your body may reach a point where it no longer responds to the same stimulus.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although it\u2019s frustrating, there are things you can do to overcome the plateau, which we will discuss in this article.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Have_I_Stopped_Losing_Weight_with_Intermittent_Fasting\"><\/span><b>Why Have I Stopped Losing Weight with Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There can be multiple reasons for a weight loss plateau when following intermittent fasting. Some potential explanations include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your body has adapted to a lower calorie intake and is now conserving energy by slowing down your metabolism.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You may have reached your body&#8217;s set point, which is a specific weight your body naturally maintains.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You may be consuming more calories during your eating window than you realize, causing you to exceed your calorie deficit.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hormonal changes in the body can also affect weight loss and cause a plateau.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Other factors such as stress, lack of sleep, or medical conditions can also contribute to a plateau.<\/span><\/li>\n<\/ul>\n<p><strong><em>Read more:<\/em> <a href=\"https:\/\/betterme.world\/articles\/4-week-intermittent-fasting-plan\/\">4-Week Intermittent Fasting: A Complete Guide<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Break_My_Weight_Loss_Plateau_on_Intermittent_Fasting\"><\/span><b>How Do I Break My Weight Loss Plateau on Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019ve hit a weight loss plateau with <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-quiz\/\">intermittent fasting<\/a>, here are some strategies you can try to break through it:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Vary_Your_Fasting_Routine\"><\/span><b>1. Vary Your Fasting Routine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Changing up your fasting routine means adjusting the eating and fasting windows of your intermittent fasting (IF) schedule.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It may work because your body can adapt to a set routine, potentially slowing down metabolism. By varying your fasting lengths, you keep your body guessing and may break through a plateau.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s what to consider when deciding on a new fasting routine:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Alternate days<\/b><span style=\"font-weight: 400;\">: Try fasting every other day instead of a daily routine. This method can stimulate fat loss by introducing a new cycle for your body to adapt to.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Adjust fasting lengths<\/b><span style=\"font-weight: 400;\">: Increase the fasting period. For example, shift from a 16:8 routine to 18:6 or 20:4 to challenge your body and further stimulate fat loss. Just be careful not to consume too little food.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incorporate a 24-Hour fast<\/b><span style=\"font-weight: 400;\">: Implement a full day of fasting once per week. It may give your metabolism a jolt and break through stagnant weight loss.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Weight_Loss_Plateau\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-57712\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/Intermittent-Fasting-1410-A-Step-By-Step-Strategy-1024x576.png\" alt=\"Intermittent Fasting Weight Loss Plateau\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/Intermittent-Fasting-1410-A-Step-By-Step-Strategy.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/Intermittent-Fasting-1410-A-Step-By-Step-Strategy-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/Intermittent-Fasting-1410-A-Step-By-Step-Strategy.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/Intermittent-Fasting-1410-A-Step-By-Step-Strategy-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/Intermittent-Fasting-1410-A-Step-By-Step-Strategy.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Monitor_and_Adjust_Your_Caloric_Intake\"><\/span><b>2. Monitor and Adjust Your Caloric Intake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Monitoring your caloric intake involves tracking the number of calories you consume. This is effective because eating too many or too few calories can hinder weight loss. A calorie deficit is needed for weight loss, but too few calories can stall your metabolism (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9036397\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Use apps or food journals to keep track of what you eat. Make adjustments based on your weight loss goals and caloric needs. Ensure you consume enough to fuel your body, especially on active days.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Be wary of hidden calories or mindless snacking during your eating window. Overeating can quickly add up and sabotage your weight loss efforts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may be eating more than you think if you regularly:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat out at restaurants or order takeout, where portion sizes are larger and food contains hidden oils and sugars.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consume beverages with calories, such as lattes, alcoholic drinks, or sugary sodas, which can add up quickly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Regularly snack on nuts, cheese, or other calorie-dense foods without portion control, leading to higher calorie intake.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Indulge in &#8220;healthy&#8221; snacks that can still be high in calories, such as protein bars or smoothies.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Forget to account for small tastes or bites taken while cooking, which can accumulate unnoticed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat while distracted, such as watching TV or working, which can lead to consuming more than necessary.<\/span><\/li>\n<\/ul>\n<p><strong>Want to spring-clean your diet, skyrocket your self-confidence, and shatter your insecurities? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Weight_Loss_Plateau\" target=\"_blank\" rel=\"noopener\">Check out the BetterMe: Health Coaching app<\/a> and set this plan in motion!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Review_Your_Food_Choices\"><\/span><b>3. Review Your Food Choices<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This means evaluating the quality of your diet. It works because not all calories are equal\u2014nutrient-dense foods support weight loss better than ultra-processed, high-calorie foods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Focus on whole foods such as fruits, vegetables, lean proteins, and whole grains. Balance your macronutrients to ensure you&#8217;re getting the right mix of proteins, fats, and carbs (<\/span><a href=\"https:\/\/www.jomes.org\/journal\/view.html?doi=10.7570\/jomes20065\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Limit ultra-processed foods and added sugars. Watch for sneaky calories in dressings, sauces, and beverages.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Going low-carb may also help break a weight loss plateau. This is because consuming fewer carbs limits your food options and often results in a lower calorie intake.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, combining low carb with intermittent fasting can be challenging. If you&#8217;re active or if your body feels better with carbs, it may not be the best option for you. Experiment to find what works best for your body.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Weight_Loss_Plateau\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-56807\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/18-6-intermittent-fasting-1024x576.png\" alt=\"Intermittent Fasting Weight Loss Plateau\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/18-6-intermittent-fasting.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/18-6-intermittent-fasting-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/18-6-intermittent-fasting.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/18-6-intermittent-fasting-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/18-6-intermittent-fasting.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Consider_Taking_Exogenous_Ketones\"><\/span><b>4. Consider Taking Exogenous Ketones<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exogenous ketones are supplements that can help put your body into a state of ketosis, where fat is burned for energy. When on a keto diet as well as fasting, some people find that they can help with energy for exercise or to combat some of the side effects of the keto diet. This may help you keep going on your weight loss journey.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you decide to try exogenous ketones, start with a small dose and see how your body responds. They can be used to enhance your fasting periods but shouldn\u2019t replace whole foods. As with any supplement, you should consult a healthcare professional first to avoid unwanted side effects. They\u2019re not suitable for everyone.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We discussed how a keto diet can help break your weight loss plateau in our <\/span><a href=\"https:\/\/betterme.world\/articles\/keto-weight-loss-plateau\/\"><b>Keto Weight Loss Plateau <\/b><\/a><span style=\"font-weight: 400;\">blog post.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Exercise_Consistently\"><\/span><b>5. Exercise Consistently<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Regular physical activity increases your calorie burn and helps with weight loss. Exercise helps because it boosts your metabolism and builds muscle, which burns more calories when you\u2019re at rest (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The American College of Sports Medicine (ACSM) recommends at least 150 to 250 minutes of moderate exercise per week for weight loss (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19127177\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). You can meet this recommendation by breaking it into smaller sessions throughout the day, such as a brisk walk during your lunch break or taking the stairs instead of the elevator.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consider incorporating strength training exercises that target multiple muscle groups simultaneously. This approach is more efficient and can help you build lean muscle, which supports weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may find it helpful to exercise during your eating window to fuel your workouts and help with muscle recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although fasted exercise is also said to boost fat burning to an extent, it may not be suitable for everyone. If you feel weak or dizzy during fasted workouts, you should consider exercising during your eating window instead.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Consider_High-Intensity_Interval_Training_HIIT\"><\/span><b>6. Consider High-Intensity Interval Training (HIIT)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/hiit-high-intensity-interval-training-and-its-benefits\/\">HIIT<\/a> involves short bursts of intense exercise followed by rest or low-intensity periods. This is effective as it increases calorie burn and boosts metabolism even hours after exercising (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8292807\/#:~:text=HIIT%20is%20as%20effective%20as,disease%20(CVD)%20risk%20reduction.\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Integrate HIIT workouts into your weekly routine just a couple of times a week. You can do HIIT with activities such as sprinting, cycling, or body weight exercises. Start with shorter sessions and gradually increase the intensity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Structure your HIIT workout around eating windows, as exercising on an empty stomach may be challenging. Furthermore, the benefits of fasted exercise aren&#8217;t significant enough to compromise your performance or safety. Listen to your body and adjust as necessary.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Weight_Loss_Plateau\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-57699\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/fasting-windows-1024x576.png\" alt=\"Intermittent Fasting Weight Loss Plateau\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/fasting-windows.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/fasting-windows-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/fasting-windows.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/fasting-windows-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/fasting-windows.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Consider_a_Fasting_Break\"><\/span><b>7. Consider a Fasting Break<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Taking a short break from fasting can reset your body\u2019s metabolism. Sometimes, the body needs a break from restriction to recover and recalibrate.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plan a break that lasts a few days to a week and focus on eating nutritious meals regularly. This can reset your hunger cues and metabolism. Avoid overeating during this period\u2014listen to your body\u2019s hunger signals to guide you.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_Assess_Your_Lifestyle\"><\/span><b>8. Assess Your Lifestyle<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lifestyle factors such as sleep, stress, and hydration significantly impact weight loss. Poor sleep and high stress can increase hunger hormones and reduce your willpower.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ensure you get 7-9 hours of quality sleep each night. Manage stress through activities such as meditation, yoga, or hobbies (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6296480\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stay well-hydrated to support metabolism and reduce unnecessary snacking. Addressing these lifestyle factors can enhance the effectiveness of your IF and weight loss efforts.<\/span><\/p>\n<p><strong><em>Read more:<\/em> <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-muscle-loss\/\">Intermittent Fasting and Muscle Loss<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Will_a_Cheat_Day_Break_My_Plateau\"><\/span><b>Will a Cheat Day Break My Plateau?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A single cheat day may not be enough to break through a weight loss plateau on its own, but it can play a role in a broader strategy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you&#8217;re in a prolonged calorie deficit, your body can adapt by lowering its metabolic rate, a phenomenon that is known as metabolic adaptation (<\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0004377\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). This can make further weight loss challenging.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Temporarily increasing your calorie intake may help counteract this adaptation by signaling to your body that it&#8217;s not in starvation mode, potentially boosting metabolism.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cheat days (or refeed days) can also help with psychological aspects, as strict calorie restriction can lead to feelings of deprivation and make it more difficult to stick to your plan in the long term.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The hormones related to hunger and satiety can also be affected by a cheat day, which makes it easier to stick to your calorie goals on other days.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, what&#8217;s this &#8220;broader strategy&#8221; that was mentioned earlier? It&#8217;s essential to plan and track your cheat days carefully to avoid going overboard.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cheat meals or days should still fit into your overall calorie goals for the week and not be used as an excuse to binge on unhealthy foods. Choose higher quality, nutrient-dense options for your cheats rather than ultra-processed food.<\/span><\/p>\n<p><strong>BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Weight_Loss_Plateau\" target=\"_blank\" rel=\"noopener\">Hurry up and change your life for the better!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Speed_up_Weight_Loss_on_Intermittent_Fasting\"><\/span><b>How Can I Speed up Weight Loss on Intermittent Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To speed up weight loss while practicing intermittent fasting, you should consider these practical tips that can maximize your efforts and may help you achieve your goals:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Optimize Your Fasting and Eating Windows<\/b><span style=\"font-weight: 400;\">: Tailor your fasting schedule to suit your lifestyle. If you&#8217;re doing a 16\/8 fast, try extending it to 18\/6 for a few days. Listen to your body and find a routine that feels sustainable and effective.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Choose Nutrient-Dense Foods<\/b><span style=\"font-weight: 400;\">: Focus on whole, minimally processed foods that provide essential nutrients. Incorporate plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods support weight loss and keep your energy levels steady (<\/span><a href=\"https:\/\/www.jomes.org\/journal\/view.html?doi=10.7570\/jomes20065\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hydrate well<\/b><span style=\"font-weight: 400;\">: Drink plenty of water throughout the day. Staying hydrated is essential for metabolism and can help control hunger (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4901052\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Herbal teas and black coffee can also be included during fasting periods to keep things interesting.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incorporate Exercise<\/b><span style=\"font-weight: 400;\">: Add regular physical activity to your routine. This could be a mix of cardio, strength training, and flexibility exercises. Even a daily walk can boost your calorie burn and improve overall health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5556592\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Try High-Intensity Interval Training (HIIT)<\/b><span style=\"font-weight: 400;\">: HIIT can be particularly effective during intermittent fasting. Its short bursts of intense activity can rev up your metabolism and promote fat loss, even after your workout has ended(<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8292807\/#:~:text=HIIT%20is%20as%20effective%20as,disease%20(CVD)%20risk%20reduction.\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Manage Stress<\/b><span style=\"font-weight: 400;\">: High stress can hinder weight loss by affecting your hormones and encouraging overeating. Practice stress-reducing activities such as yoga, meditation, or hobbies that you enjoy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6296480\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Get Enough Sleep<\/b><span style=\"font-weight: 400;\">: Aim for 7-9 hours of quality sleep per night. Poor sleep can disrupt hunger hormones and metabolism, which makes losing weight more difficult (<\/span><a href=\"https:\/\/www.sleepfoundation.org\/physical-health\/weight-loss-and-sleep\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monitor Your Progress<\/b><span style=\"font-weight: 400;\">: Keep track of your food intake, exercise, and weight loss progress. This can help you understand what works best for you and where you may need to make adjustments.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Be Patient and Consistent<\/b><span style=\"font-weight: 400;\">: Weight loss is a gradual process. Stay consistent with your fasting schedule and healthy habits and give your body time to adjust and respond.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Weight_Loss_Plateau\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-57693\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/intermittent-fasting-mistakes-1024x576.png\" alt=\"Intermittent Fasting Weight Loss Plateau\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/intermittent-fasting-mistakes.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/intermittent-fasting-mistakes-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/intermittent-fasting-mistakes.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/intermittent-fasting-mistakes-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/intermittent-fasting-mistakes.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_weeks_is_considered_a_weight_loss_plateau\"><\/span><strong>How many weeks is considered a weight loss plateau?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There is no standard definition, but a weight loss plateau may be considered to occur when there is no significant change in weight for 3 to 4 weeks. This time frame allows for normal fluctuations in weight due to factors such as hydration levels or hormonal changes, distinguishing a true plateau from temporary stalls.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Will_a_weight_loss_plateau_go_away_on_its_own\"><\/span><strong>Will a weight loss plateau go away on its own?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A weight loss plateau may not go away on its own without adjustments to your diet or exercise routine. Over time, the body adapts to calorie intake and physical activity and requires new strategies to restart weight loss. Implementing changes such as varying your caloric intake, adjusting your exercise routine, or revisiting your nutritional choices can help overcome a plateau.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_you_shock_your_body_out_of_a_plateau\"><\/span><strong>How can you shock your body out of a plateau?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">To \u201cshock\u201d your body out of a plateau, consider changing your routine. This could mean adjusting your diet by varying caloric intake or trying new exercises. Increasing the intensity or duration of workouts, incorporating strength training, or taking rest days can also help. These changes can prevent your body from adapting to the same routine, potentially reigniting weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In our previous blog post,<\/span><b> How To Reset Your Metabolism, <\/b><span style=\"font-weight: 400;\">we discussed this in detail.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_you_tell_if_you_hit_a_weight_loss_plateau\"><\/span><strong>How do you tell if you hit a weight loss plateau?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You may be in a weight loss plateau if you&#8217;ve been consistently following your diet and exercise plan, but your weight hasn&#8217;t changed for a few weeks. Other indicators include measurements and body composition remaining the same despite your ongoing efforts.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_2-2-2_method_for_metabolism\"><\/span><strong>What is the 2-2-2 method for metabolism?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The 2-2-2 method involves focusing on consuming lean proteins, healthy fats, and fibrous vegetables at every meal to optimize metabolism. The idea is to balance these macros systematically to support metabolic function and energy levels, although the specifics can vary depending on individual dietary needs.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_am_I_doing_lots_of_exercise_but_not_losing_weight\"><\/span><strong>Why am I doing lots of exercise but not losing weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">If you&#8217;re exercising a lot but not losing weight, this could be due to several factors: consuming more calories than you&#8217;re burning, not getting enough rest or recovery, hormonal imbalances, or building muscle while losing fat. Assessing your caloric intake, ensuring adequate sleep, and tracking body measurements rather than just your weight may provide insights.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Weight_Loss_Plateau\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Breaking through an intermittent fasting weight loss plateau requires persistence, adaptability, and a holistic approach. It&#8217;s about mixing up your fasting routine, making mindful food choices, and embracing regular exercise. Plateaus are actually quite natural and can happen to anyone, but with the right strategy, you can overcome them and continue on your weight loss journey.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>In a review published in the Experimental Gerontology journal, researchers found that calorie restriction alone may result in metabolic adaptations, which can lead to a weight loss plateau and even weight regain in the long term (2). This study highlights the fact that the body&#8217;s metabolism is highly adaptive and can adjust to different levels [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":66785,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,150],"tags":[],"coauthors":[117,87],"class_list":["post-66784","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-fasting-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Intermittent Fasting Weight Loss Plateau: Why it Happens and What to Do - BetterMe<\/title>\n<meta name=\"description\" content=\"Is \u2605 INTERMITTENT FASTING WEIGHT LOSS PLATEAU \u27a4 normal? What can you do about it? Learn practical tips and strategies to maximize your efforts and achieve your goals.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Intermittent Fasting Weight Loss Plateau: Why it Happens and What to Do\" \/>\n<meta property=\"og:description\" content=\"Is \u2605 INTERMITTENT FASTING WEIGHT LOSS PLATEAU \u27a4 normal? What can you do about it? Learn practical tips and strategies to maximize your efforts and achieve your goals.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/2-6-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1\"},\"headline\":\"Intermittent Fasting Weight Loss Plateau: Why it Happens and What to Do\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/\"},\"wordCount\":2289,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/2-6.png\",\"articleSection\":[\"Diets\",\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">In a review published in the Experimental Gerontology journal, researchers found that calorie restriction alone may result in metabolic adaptations, which can lead to a weight loss plateau and even weight regain in the long term (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9036397\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This study highlights the fact that the body's metabolism is highly adaptive and can adjust to different levels of calorie intake (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9036397\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">). This phenomenon can be seen in people who follow intermittent fasting for weight loss as well, as intermittent fasting is a form of calorie restriction.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is an Intermittent Fasting Weight Loss Plateau?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A weight loss plateau is when your body stops losing weight despite continued efforts to restrict calories or increase physical activity. It can be frustrating and discouraging, particularly if you have been consistently seeing progress on your weight loss journey.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">While you\u2019re on an intermittent fasting diet, you may experience a period of steady weight loss followed by a plateau. This is because you\u2019ve reduced the amount of energy (calories) you\u2019re taking in overall, and over time, your body adapts to this perceived scarcity by conserving energy.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">As your body adapts and burns less energy, weight loss may slow down or come to a halt. This is known as an intermittent fasting weight loss plateau.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=I ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/\",\"name\":\"Intermittent Fasting Weight Loss Plateau: Why it Happens and What to Do - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/2-6.png\",\"description\":\"Is \u2605 INTERMITTENT FASTING WEIGHT LOSS PLATEAU \u27a4 normal? What can you do about it? 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Learn practical tips and strategies to maximize your efforts and achieve your goals.","og_url":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","og_image":[{"width":1024,"height":576,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/2-6-1024x576.png","type":"image\/png"}],"author":"ZindzyGracia, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia, Kristen Fleming, RD","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1"},"headline":"Intermittent Fasting Weight Loss Plateau: Why it Happens and What to Do","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/"},"wordCount":2289,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/2-6.png","articleSection":["Diets","Fasting"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">In a review published in the Experimental Gerontology journal, researchers found that calorie restriction alone may result in metabolic adaptations, which can lead to a weight loss plateau and even weight regain in the long term (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9036397\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">This study highlights the fact that the body's metabolism is highly adaptive and can adjust to different levels of calorie intake (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9036397\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This phenomenon can be seen in people who follow intermittent fasting for weight loss as well, as intermittent fasting is a form of calorie restriction.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is an Intermittent Fasting Weight Loss Plateau?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A weight loss plateau is when your body stops losing weight despite continued efforts to restrict calories or increase physical activity. It can be frustrating and discouraging, particularly if you have been consistently seeing progress on your weight loss journey.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">While you\u2019re on an intermittent fasting diet, you may experience a period of steady weight loss followed by a plateau. This is because you\u2019ve reduced the amount of energy (calories) you\u2019re taking in overall, and over time, your body adapts to this perceived scarcity by conserving energy.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">As your body adapts and burns less energy, weight loss may slow down or come to a halt. This is known as an intermittent fasting weight loss plateau.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=I ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/","url":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/","name":"Intermittent Fasting Weight Loss Plateau: Why it Happens and What to Do - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-weight-loss-plateau\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/2-6.png","description":"Is \u2605 INTERMITTENT FASTING WEIGHT LOSS PLATEAU \u27a4 normal? 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