How do you get through a plateau?

[SirRaymondClench]

I've been doing 1:1 since Jan and am now doing more 4:3. I've lost 18lbs which is fab but now I want to lose 3 more lbs then do 5:2. The problem is I've been stuck at the same weight for about 4 weeks now. I have recently taken up fast walking to tone up my legs and thighs and loving it and expected to put a lb on or two because of muscle building which I have but still 3 weeks after starting that no change on the scales.
I also cut out sweets which I have eaten on my feast days since I started 1:1 and still no change. I have nothing sweet all week any more.
How can I get through this plateau?

switch to 5:2
and focus on the long term health benefits
I've lost no weight in 18 months - I'm fine with that

When you say 1:1 do you mean 1 day fasting a week? Or every other day (Alternate Day Fasting, ADF)?

If you're now at a healthy bmi then further losses WILL be slow. Switching up your exercise routine is a good plan, though I'd be dubious about the amount of muscle fast walking builds. Can you incorporate any strength or weight training?

I'm fasting every other day Melanie so ADF. Studies show that fast walking has the same effects on the body and calorie burn as jogging (but without the impact on the knees)
I can't lift anything heavy as I had an operation last year and this left me unable to lift heavy stuff (so no weight training)

Eat a bit more for a couple of weeks - go to 5:2 or (radical!) 6:1. You won't gain loads, but it will kickstart your body into losing

Well done on your loss so far! Great! Sometimes eating a bit more kickstarts the loss again. It's like your body goes 'ohhhh ok, calories aren't restricted that much after all...ok I won't hang on to the fat in case I need the energy' and you'll start losing again. It also depends how much you weigh now and your build etc., but plateaus of a month (or more) are not unheard of and why it's important to measure yourself as well.

That's a great loss since January though. Well done. I think others may be right about eating a bit more. Your regime does sound very restrictive and, possibly, a bit hard to maintain? I've got through plateau's by just carrying on but I think in your case your body is probably going into panic mode!

Fwiw I started 5:2 in Oct last year, lost a stone by Christmas. Came off it after Christmas because I was ill, only put on about 3llbs in that time when I really was eating whatever I liked. Have been on it again now for 2 weeks and have already lost the 3lbs I put on after Christmas. I'm aiming to try to lose another 9lbs to put me right in the middle of my healthy BMI target.