Why Weight Loss Plateaus Happen (and Why They’re Completely Normal)

You’ve been working hard; changing the way you eat, getting more active, and changing your habits, when suddenly the number on the scale just won’t budge. It can feel frustrating and disheartening and for many can be the reason that people slip back into previous habits. But this weight loss plateau is not a sign of things not working, it just another part of the weight management journey. So, why does this plateau happen and how can you stay motivated when the number isn’t shifting?

Why Does the Plateau Happen?

As you lose weight, your body is settling into needing fewer calories to function. What was once a calorie deficit could become your new normal; now eating the same (or still slightly less) than you are burning.

Not only this but during weight loss, muscle mass can also be lost, which reduces your resting calorie burn meaning that what used be your base level of daily calorie burn has also now reduced.

Shifting life factors such as stress or poor sleep can also affect weight control aspect such as metabolism, appetite, and how your body stores fat. So, even if you’re doing everything by the book, the scale can naturally hit a plateau because of these shifts in factors often outside of your control.

This doesn’t mean that the efforts weren’t worthwhile. The very opposite; maintaining weight whilst undergoing these stressors is still a mark of progress. When undergoing weight loss, the body can resist the change; thinking that it needs to preserve all that it can in order to survive this ‘starvation’. This metabolic shift in the body could cause a temporary stunting in weight loss. But that doesn’t mean that it will be stunted forever.

Why Patience Is Key

Often, a plateau is not a complete stop. It’s only a pause. As your body is settling into this new, lighter weight, it needs to adjust to the change in energy needs, hormone levels, and metabolism shifts. That’s why, after that initial stage of rapid or consistent weight loss, it’s not unusual to see a few weeks (or even months) of what feels like no change. It doesn’t mean that you’ve lost control or that there will be no further weight loss. It just means your body is recalibrating.

Using weight loss plans or medications such as Mounjaro or Wegovy can cause this same effect. Even though your medication, diet, and activity levels are all working, you can still see this plateau. For this reason, if you are using a medication such as Mounjaro or Wegovy it is vital that you pair this treatment with lifestyle changes to ensure that all weight loss is supported by healthy changes to lifestyle too.

Rather than panic or reverting to old habits, use this plateau as a time to shift that mindset from ‘how much weight can I lose’ to ‘how healthy and strong can I become’ or ‘how can I sustain this over the long haul’?

What Can You Do If the Scale Stalls?

While temporary stalling in weight loss is completely normal, if you’re ready to move past the plateau there are some simple shifts that you can make to see if you can get the numbers moving again.

• Reassess your food by tracking it carefully. By reassessing your food plan or what you’re eating it can be easy to spot creeping calories. From how food is cooked, to sugar content in sauces, there are simple quick fixes which can reduce unwanted calorie intake.
• Vary your activity perhaps by adding strength training. If your routine has fallen into a lull (the same cardio each week, the same route for your afternoon run) then your body can adapt so that this activity is less effective. Mix it up, add some resistance training, or increase those daily non-exercise activities such as walking and taking the stairs. This helps maintain muscle mass, keeping that metabolism humming.
• Focus on fibre, hydration and whole foods. Increasing fibre-rich foods such as vegetables, fruit, whole grains, and legumes can help keep you satiated, your gut happy, and provide you with stable energy to go about your day. Drinking water (tea and coffee count too) instead of sugary or calorie-filled drinks can also help to support metabolism and reduce unintended calories from sneaking in.
• Prioritise sleep, and stress management. Quality sleep and low stress are often the unsung heroes of weight loss efforts. Poor sleep can disrupt hunger and fullness hormones, making cravings harder to resist. Chronic or prolonged stress can encourage fat retention, especially around the abdomen. Try changing your bedtime routine by keeping it screen-free, with some light yoga before bed to reduce stress levels.

For more advice and information regarding healthy living and how to stay in control consider our 1-to-1 health coaching with a trained nutritionist.

If you’re facing a stall in your weight-loss journey, know this: you’re not alone and you are definitely not doing something wrong. Plateaus are a common, often unavoidable phase in the weight loss process.

Use this phase as an opportunity to reflect and build improved habits for better health. Don’t stress but rather think of this stall as a recalibration. As your body adjusts to this new intake and outgoing of energy.

And, with patience and consistency your body (and scale) will start to shift again. You’ve come this far. This plateau doesn’t erase all that success, just signals that a new chapter is beginning.