It’s completely normal for weight loss to slow down after a while, especially if you’re following a healthy diet and exercise plan. But that doesn’t mean it’s time to give up!

Instead, look at what’s been going wrong and make changes to your plan. Here are the top signs your weight loss is slowing down: 1. You hit a plateau.

1. You hit a weight-loss plateau

It’s a frustrating feeling when you’re working hard to lose weight and the scale isn’t budging. After you’ve worked so hard to stick with your low-calorie diet, monitor portion sizes and stay consistent with your workout routines, it can be a major setback when the numbers don’t move.

But before you start to blame yourself or revert back to old habits, know that hitting a weight loss plateau is normal and can be overcome with the right adjustments. Here are a few tips to help you get through this phase:

If you’ve been following a certain workout program for months, your body may have gotten used to the way you work out. To break out of this plateau, try adding some variety to your exercise routines by increasing the intensity or trying something completely new. By challenging your body in different ways, you can burn more calories and speed up your weight loss.

Another reason your weight loss has slowed down is that you’re losing less fat. The first few pounds you lose are typically a combination of water and muscle, but as you continue to lose weight, the percentage of fat in your body will decrease. This can cause the number on the scale to remain the same or even decrease.

You can help your fat-loss rate pick up again by tracking your calorie intake and ensuring you’re eating the right amount of each nutrient. You can also incorporate more whole grains into your diet and increase the amount of fiber you’re getting.

In addition to adjusting your diet, you can add more physical activity to your day by walking to work or using the stairs instead of the elevator, mowing the lawn, shoveling snow or cleaning the house. You can also start drinking more water to help your body flush out any excess fluids.

While weight loss plateaus can be frustrating, they are a good sign that you’re on the right track with your healthy lifestyle changes. With patience and a few simple changes to your diet and exercise habits, you can kickstart your weight loss again.