Alright, so you've been hustling hard—eating right, hitting the gym, staying consistent, and losing weight.
But suddenly after a few months, the scale refuses to budge, and you're left thinking, "What the hell is going on?"
THIS is the infamous weight loss plateau.
Don't freak out; it happens to the best of us. The good news is that there are concrete steps you can take to break through this barrier.
In this guide, I'm going to lay out exactly what you need to do to get the scale moving again and keep crushing your goals.
What Is A Weight Loss Plateau?
A weight loss plateau is when you hit a point where, despite sticking to your diet and exercise routine, the scale just won’t move.
You’ve been seeing steady progress, but now it feels like your body has slammed on the brakes.
It is absolutely frustrating. But it’s also a normal part of the process.
What’s happening is your body has adapted to the changes you’ve made.
It’s no longer burning calories at the same rate because it’s become more efficient.
In other words, what worked in the beginning isn’t enough to keep the momentum going.
How Many Weeks Is Considered A Weight Loss Plateau?
Now, before you start panicking after a week of no change, let’s be clear: A real weight loss plateau is when your progress stalls for at least 4 weeks.
If it’s only been a week or two, don’t sweat it.
Fluctuations are normal.
Water retention, stress, or even a heavy meal can cause your weight to spike temporarily.
But if it’s been 4 weeks or more and you're seeing zero movement on the scale (even when you're sticking to your plan), that’s when you’re officially in plateau territory.
At that point, it’s time to make some adjustments and get things moving again.
Why Do Weight Loss Plateaus Happen?
Here are some of the most common reasons:
Your Body Adapts to Fewer Calories
When you first start losing weight, your body is burning more calories than you consume.
But over time, your metabolism adapts to this new intake. This process is called metabolic adaptation, and it essentially means your body becomes more efficient at using fewer calories. [1]
As a result, the calorie deficit you were once in is now no longer as effective.
For example, if you start at 2000 calories and cut down to 1500, your body will eventually adjust to 1500 calories as its "new normal." [2]
This reduces the rate at which you lose weight, making it harder to see further progress.
Muscle Loss Slows Down Your Metabolism
If you’ve been in a caloric deficit and doing tons of cardio but skipping strength training.
Sure, you’re losing weight, but you’re also losing fat along with muscle.
For example, if you’ve dropped 10 pounds but lost 3 pounds of muscle along the way, your body now burns fewer calories even when you’re resting. [3]
This muscle loss lowers your resting metabolic rate, making it harder to continue shedding fat.
This is why adding strength training is key to avoiding plateaus.
Increased Efficiency in Physical Activity
Let’s say you used to burn 150 calories doing a 30-minute run when you first started exercising.
But now, months later, your body has become more efficient at running the same distance.
As a result, you’re burning fewer calories, maybe only 100 or less for that same workout.
Your body has adapted to the exercise, and it no longer demands as much energy. [4]
This efficiency contributes to why the same routine isn’t getting you the same results anymore.
Hormonal Changes Affect Hunger and Fat Storage
You’ve been in a caloric deficit for a while, and suddenly, you’re ravenous all the time.
Even when you stick to your calorie goals, the cravings won’t quit.
This is because, as you lose weight, your levels of leptin (the hormone that tells you you’re full) drop, while ghrelin (the hunger hormone) ramps up. [5]
For example, after losing 10-15 pounds, you might notice that you’re constantly thinking about food and struggling to resist cravings.
Your body is signaling that it wants to return to its previous weight, making it harder to continue losing fat.
Water Retention and Glycogen Replenishment
Ever had a weekend where you enjoyed a bit more food than usual, only to step on the scale and see a sudden 3-4 pound gain?
It’s not fat—it’s water retention and glycogen replenishment.
For example, if you’ve been eating low-carb for a while and suddenly add carbs back into your diet, your muscles soak up the glycogen (stored carbs) and hold onto water, leading to a temporary weight increase. [6]
This can make it feel like you’ve hit a plateau, even if your body composition is improving.
Undereating
Believe it or not, eating too little can also cause a weight loss plateau.
When you suddenly cut down on your calories by a lot, your body goes into "survival mode," slowing down your metabolism to conserve energy. [7]
This is your body's way of protecting itself from starvation, making it harder for you to lose weight despite eating very little.
Let's say you were eating 2000 calories a day and now overnight you switched to eating 1,000 calories a day.
Initially, you may lose weight rapidly, but after a while, your body may recognize the significant calorie deficit and trigger a survival response, slowing down your metabolism to conserve energy.
This adaptive mechanism helps the body hold onto every calorie, making further weight loss more difficult.
Why Can’t Some People Lose Weight?
Here's a breakdown of the factors that might be holding you back:
Age
Getting older is great—until your metabolism decides to slow down.
As you age, your muscle mass naturally decreases,
which is a big problem because muscle is more metabolically active than fat.
Less muscle means your body burns fewer calories at rest.
Plus, aging can lead to hormonal changes (think: lower testosterone and estrogen levels), further slowing down your metabolism.
This combo can make it feel like you're working harder than ever to lose weight, but seeing fewer results.
History Of Being on Restrictive Diets
Have you heard of Yo-yo dieting? Yeah, that’s a culprit too.
Repeated cycles of dieting can mess with your metabolism.
When you go on a super restrictive diet, your body eventually adapts to the lowered calorie intake, slowing down your metabolism to conserve energy because it thinks you’re starving.
Then, when you return to eating normally, your metabolism doesn’t bounce back to where it was, making it harder to lose weight next time around.
Medical Conditions
Conditions like hypothyroidism, polycystic ovary syndrome (PCOS), and insulin resistance can make weight loss feel like an uphill battle. Here's why:
- Hypothyroidism: This is when your thyroid gland doesn’t produce enough hormones. Those hormones are responsible for regulating your metabolism, which is how your body burns calories. When your thyroid is underactive, your metabolism slows down, meaning you burn fewer calories even if you’re eating and exercising the same as before.
- PCOS: With PCOS, your body produces more androgens (male hormones), which can cause weight gain, especially around the belly. And to make things trickier, insulin resistance is often part of the package, which means your body struggles to use insulin effectively. This can lead to higher blood sugar levels and more fat storage.
- Insulin Resistance: When your cells don’t respond well to insulin, your body has a harder time converting sugar in the bloodstream into energy. Instead of burning it off, your body stores it as fat. Over time, this can make losing weight much more difficult, even if you're eating well.
Medications
Certain medications such as antidepressants and antipsychotics can mess with your body’s weight-regulating systems. [11]
These meds can alter the way your body processes fat and sugars, cause hormonal imbalances, or even slow down your metabolism.
For example, some antidepressants increase your appetite, while corticosteroids may promote fat storage—especially around your midsection.
So, even though these meds are helping with other health conditions, they can also make it harder to lose weight.
Genetics
Blame your genes for more than your eye color—they can also affect your weight.
Some people are genetically predisposed to store fat more easily and have a slower metabolism.
Basically, your genes can influence how efficiently your body burns calories, regulates hunger, and stores fat.
And unfortunately, this can mean that losing weight is naturally harder for some people than others.
Lifestyle Factors
It’s not just about what you eat—how you live day-to-day plays a huge role too.
- Sedentary lifestyle: If you're sitting more than you're moving, you're burning fewer calories. Combine that with a slowed metabolism (thanks to age or medical conditions), and weight loss becomes even harder.
- Poor sleep: Not getting enough quality sleep throws off your hunger hormones—specifically ghrelin (which makes you hungry) and leptin (which tells you when you’re full). This can lead to overeating and make it harder to stick to your calorie goals.
- High stress: Chronic stress increases your body’s production of cortisol, which has been linked to fat storage, especially in the belly. It can also increase cravings for high-calorie, comfort foods, making weight loss feel impossible.
- Unhealthy eating habits: Mindless snacking, overeating, or relying on processed foods all contribute to excess calorie intake. Even small, seemingly innocent habits can add up over time and prevent weight loss.
In short: There’s a lot more to weight loss than just calories in, and calories out.
Weight Loss Plateau Myths
These are the most commonly heard myths regarding weight loss plateaus.
Myth 1: You just need to cut more calories
When people hit a plateau, their first instinct is usually to cut even more calories. But that’s not always the answer.
Dropping your intake too low can backfire big time.
Because when you cut calories too much, your body adjusts and starts burning fewer calories (again, that sneaky metabolic adaptation). [12]
Plus, cutting down calories too hard can mess with your thyroid function, leading to slower metabolism, lower energy, and a higher risk of muscle loss. [13]
In fact, if you’ve been in a calorie deficit for too long, your body might need a reverse diet to bring your metabolism back up to speed before you can break through the plateau.
Myth 2: You need to exercise more and harder
This myth assumes that more is always better – but in reality, overtraining can stall your progress.
When you’re constantly pushing your body without enough recovery, you run into elevated cortisol levels (the stress hormone). [14]
High cortisol can make it harder to lose fat and easier to hold onto fat stores.[15]
Your body needs rest to recover and build muscle, which helps burn fat more efficiently.
So, if you’re training too much without enough recovery, you could be hurting your progress instead of helping it.
Myth 3: If you don't lose weight in a specified period, you've failed.
We need to squash this mindset once and for all. Weight loss isn’t a straight line – it’s more like a roller coaster.
Some weeks, the scale moves; other weeks, it feels like nothing’s happening, but that doesn’t mean you’re failing.
Plateaus are a normal part of the process.
Sometimes they can actually be a sign that your body is reaching a new set point, where it’s adjusting to the changes.
It doesn’t mean you’re doing anything wrong; it just means your body is catching up.
So, don’t throw in the towel just because things slow down.
Myth 4: Plateaus are a sign that you should give up.
Nope, nope, and nope! Plateaus aren’t a sign that you should call it quits – they’re an opportunity to reassess and refine your strategy.
Your body is incredibly adaptive.
When it senses that you’re losing weight, it slows down certain processes (like your metabolism) to preserve energy.
Instead of giving up, this is your chance to make a change.
Revisit your goals, switch up your routine, or even try focusing on strength gains or body composition rather than the number on the scale.
Use the plateau as a moment to level up your approach.
Why Am I Not Losing Weight In A Calorie Deficit?
First, you need to remember that calorie deficits aren’t always as straightforward as they seem.
You might think you're in a deficit, but are you really?
Let me explain a couple of reasons why you might not be losing weight in a deficit.
You’re Miscalculating Your Calories
Yep, it happens to the best of us.
Maybe you’re underestimating portion sizes or not accounting for that handful of nuts you grabbed on the go.
Little things add up. Liquid calories, condiments, and even supplements often go unnoticed.
That latte?
It could easily add 200+ calories to your day without you thinking twice.
And food labels can be off by as much as 20%. [10]
So, even if you think you’re in a deficit, those little errors could be putting you at maintenance, or even a slight surplus.
You’re Only (or Mostly) Doing Cardio
If you’re spending all your time on the treadmill but neglecting strength training, this could be one of the big reasons your weight loss is stalling.
While cardio helps burn calories, strength training builds muscle—and muscle burns more calories even at rest.
Plus, without strength training, you risk losing muscle mass along with fat, which can slow down your metabolism.
Walking 10,000 Steps a Day but Not Losing Weight?
Walking is a good low-intensity exercise but it doesn’t burn as many calories as you might think.
A typical person burns around 300-500 calories walking 10,000 steps.
That’s roughly the equivalent of a snack or small meal.
Now, here’s the problem again: Your body adapts.
When you first start walking more, your body burns extra calories because it's not used to that activity.
But over time, it becomes more efficient at doing that same task.
So if you’ve been walking 10,000 steps daily for a few months, your body may now require fewer calories to perform that same task compared to when you first started.
So, while it’s still good for your overall health goals, it’s not giving you the same fat-burning effects as it did before and this results in you not losing weight.
How To Break Out Of A Weight Loss Plateau
Here is what you can do to beat your weight loss plateau:
Adjust Your Caloric Intake
As I mentioned earlier, your body can adapt to the amount of calories you're eating. What used to help you lose weight can now just keep you stuck.
To break through the plateau, you may need to adjust your calorie intake.
Try slightly reducing your calories—nothing drastic, just a small cut to get things moving again.
Alternatively, you could add in periodic "refeeds" where you eat more calories for a day or two to keep your metabolism on its toes.
So If you're currently eating 1800 calories a day and have stopped seeing progress, try reducing it to 1600 and monitor your weight over the next 2 - 4 weeks.
If nothing changes, try adding a refeed day where you bump up to 2000 calories for just one day.
This can give your metabolism a little reset while keeping you sane during your diet.
You can also use this calorie calculator to see if you're eating the right amount to your current weight.
Revamp Your Workouts (Prioritise Muscle Building)
If you’ve been sticking to the same workout routine either at home or in the gym for weeks (or months), your body has probably adapted.
To shake things up, prioritize strength training and progressive overload.
Progressive overload means increasing the intensity of your workouts by lifting heavier, doing more reps, or adding more sets.
Your muscles need to be challenged if you want them to grow. Plus, building muscle helps burn more calories even at rest.
Progressive overload forces your muscles to adapt to a higher stimulus.
When you lift heavier weights or increase volume, your muscles experience micro-tears, which then rebuild stronger during recovery.
The more muscle you have, the more energy (calories) your body burns, even when you’re chilling on the couch.
This increased muscle mass helps boost your metabolic rate and break that plateau.
Increase Protein Intake
Protein is your best friend when it comes to breaking plateaus.
Not only does it help you feel fuller for longer, but it also preserves muscle mass (which you definitely want) and gives your body a little calorie-burning boost through digestion.
Protein not only helps with muscle repair but also has a high thermic effect of food (TEF), meaning your body burns more calories digesting and metabolizing protein compared to fats and carbs.
So more protein = more muscle preservation = more fat-burning potential.
Aim for around 1.2-1.6 grams of protein per kilogram of body weight. [8]
For someone who weighs 150 lbs (68 kg), that’s around 80-110 grams of protein daily. Think chicken, fish, tofu, or protein bars for snacks.
And make sure you're spreading it throughout the day to keep that muscle protein synthesis (MPS) spiked.
Increase NEAT (Non-Exercise Activity Thermogenesis)
Okay, what the heck is NEAT? It’s everything you do that isn’t formal exercise.
Walking, cleaning the house, tapping your foot under the desk—it all counts. If you’ve hit a plateau, upping your NEAT could be the key to breaking it.
Start walking more, take the stairs, park farther from the store, or just stand up and move every hour.
Every little bit adds up, and you’ll be surprised at how much extra movement can affect your daily calorie burn.
NEAT accounts for a significant portion of your total calorie expenditure, and it’s often the first thing to drop off when people start cutting calories or getting comfortable in a routine.
By increasing NEAT, you boost the calories burned during the day without adding stress to your body like a tough workout would. [9]
It’s a sneaky way to burn more without feeling like you’re working harder.
Manage Stress and Sleep
Stress and lack of sleep are the silent killers of weight loss.
When you’re stressed out, your body produces cortisol, which can make fat loss harder and even promote fat storage—especially around your belly.
And if you’re not getting enough sleep, your hunger hormones (ghrelin and leptin) get all out of control, making you crave more food and feel less satisfied.
To break a plateau, you’ve got to manage stress and prioritize sleep.
Aim for 7-9 hours of quality shut-eye per night and find ways to reduce stress, like meditation, yoga, or even just taking a walk.
More sleep and less stress = better hormone balance, easier fat loss, and a happier mental state for you.
Don’t Rely Solely on the Weighing Scale
The scale doesn’t tell the whole story.
If you’re weight training and building muscle, you might not see much movement on the scale because muscle weighs more than fat.
But trust me, your body composition is changing.
Take progress pictures, measure inches, or track how your clothes fit. These are all better indicators of progress than just looking at the number on the scale.
Muscle is denser than fat, meaning it takes up less space.
You might be building muscle and losing fat simultaneously, which can make the number on the scale look stagnant.
But your clothes fitting better, and your muscles looking more defined are signs that you're still making progress!
Conclusion
Breaking a weight loss plateau isn’t easy, but it’s not impossible either. It’s all about reassessing what’s working, making smart adjustments, and staying patient with the process.
Whether it's tweaking your calorie intake, switching up your workouts, or dialing in your protein and sleep, what's important is that you stay consistent and not get discouraged.
Plateaus happen to everyone, but they’re just a temporary roadblock on your journey.
So, keep pushing, stay focused, and trust that with the right changes, you'll smash through that plateau and keep making progress.
Now, let’s get after it!
References
1. Martins, C., Roekenes, J., Gower, B.A. et al. Metabolic adaptation is associated with less weight and fat mass loss in response to low-energy diets. Nutr Metab (Lond) 18, 60 (2021). https://doi.org/10.1186/s12986-021-00587-8
2. Trexler, E.T., Smith-Ryan, A.E. & Norton, L.E. Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr 11, 7 (2014). https://doi.org/10.1186/1550-2783-11-7\
3. https://my.clevelandclinic.org/health/body/21893-metabolism
4. Pontzer H, Durazo-Arvizu R, Dugas LR, et al. Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans. Curr Biol. 2016;26(3):410-417. doi:10.1016/j.cub.2015.12.046
5. Sumithran P, Prendergast LA, Delbridge E, Purcell K, Shulkes A, Kriketos A, Proietto J. Long-term persistence of hormonal adaptations to weight loss. N Engl J Med. 2011 Oct 27;365(17):1597-604. doi: 10.1056/NEJMoa1105816.
6. Kreitzman SN, Coxon AY, Szaz KF. Glycogen storage: illusions of easy weight loss, excessive weight regain, and distortions in estimates of body composition. Am J Clin Nutr. 1992;56(1 Suppl):292S-293S. doi:10.1093/ajcn/56.1.292S
7. Most J, Redman LM. Impact of calorie restriction on energy metabolism in humans. Exp Gerontol. 2020;133:110875. doi:10.1016/j.exger.2020.110875
8. Leidy HJ, Clifton PM, Astrup A, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015;101(6):1320S-1329S. doi:10.3945/ajcn.114.084038
9. Chung N, Park MY, Kim J, et al. Non-exercise activity thermogenesis (NEAT): a component of total daily energy expenditure. J Exerc Nutrition Biochem. 2018;22(2):23-30. doi:10.20463/jenb.2018.0013
10. Jumpertz R, Venti CA, Le DS, et al. Food label accuracy of common snack foods. Obesity (Silver Spring). 2013;21(1):164-169. doi:10.1002/oby.20185
11. Dent R, Blackmore A, Peterson J, et al. Changes in body weight and psychotropic drugs: a systematic synthesis of the literature. PLoS One. 2012;7(6):e36889. doi:10.1371/journal.pone.0036889
12. Gornall J, Villani RG. Short-term changes in body composition and metabolism with severe dieting and resistance exercise. Int J Sport Nutr. 1996;6(3):285-294. doi:10.1123/ijsn.6.3.285
13. Wadden TA, Mason G, Foster GD, Stunkard AJ, Prange AJ. Effects of a very low calorie diet on weight, thyroid hormones and mood. Int J Obes. 1990;14(3):249-258.
14. De Nys L, Anderson K, Ofosu EF, Ryde GC, Connelly J, Whittaker AC. The effects of physical activity on cortisol and sleep: A systematic review and meta-analysis. Psychoneuroendocrinology. 2022;143:105843. doi:10.1016/j.psyneuen.2022.105843
15. Kargi AY, Iacobellis G. Adipose tissue and adrenal glands: novel pathophysiological mechanisms and clinical applications. Int J Endocrinol. 2014;2014:614074. doi:10.1155/2014/614074
Alright, so you've been hustling hard—eating right, hitting the gym, staying consistent, and losing weight.
But suddenly after a few months, the scale refuses to budge, and you're left thinking, "What the hell is going on?"
THIS is the infamous weight loss plateau.
Don't freak out; it happens to the best of us. The good news is that there are concrete steps you can take to break through this barrier.
In this guide, I'm going to lay out exactly what you need to do to get the scale moving again and keep crushing your goals.
What Is A Weight Loss Plateau?
A weight loss plateau is when you hit a point where, despite sticking to your diet and exercise routine, the scale just won’t move.
You’ve been seeing steady progress, but now it feels like your body has slammed on the brakes.
It is absolutely frustrating. But it’s also a normal part of the process.
What’s happening is your body has adapted to the changes you’ve made.
It’s no longer burning calories at the same rate because it’s become more efficient.
In other words, what worked in the beginning isn’t enough to keep the momentum going.
How Many Weeks Is Considered A Weight Loss Plateau?
Now, before you start panicking after a week of no change, let’s be clear: A real weight loss plateau is when your progress stalls for at least 4 weeks.
If it’s only been a week or two, don’t sweat it.
Fluctuations are normal.
Water retention, stress, or even a heavy meal can cause your weight to spike temporarily.
But if it’s been 4 weeks or more and you're seeing zero movement on the scale (even when you're sticking to your plan), that’s when you’re officially in plateau territory.
At that point, it’s time to make some adjustments and get things moving again.
Why Do Weight Loss Plateaus Happen?
Here are some of the most common reasons:
Your Body Adapts to Fewer Calories
When you first start losing weight, your body is burning more calories than you consume.
But over time, your metabolism adapts to this new intake. This process is called metabolic adaptation, and it essentially means your body becomes more efficient at using fewer calories. [1]
As a result, the calorie deficit you were once in is now no longer as effective.
For example, if you start at 2000 calories and cut down to 1500, your body will eventually adjust to 1500 calories as its "new normal." [2]
This reduces the rate at which you lose weight, making it harder to see further progress.
Muscle Loss Slows Down Your Metabolism
If you’ve been in a caloric deficit and doing tons of cardio but skipping strength training.
Sure, you’re losing weight, but you’re also losing fat along with muscle.
For example, if you’ve dropped 10 pounds but lost 3 pounds of muscle along the way, your body now burns fewer calories even when you’re resting. [3]
This muscle loss lowers your resting metabolic rate, making it harder to continue shedding fat.
This is why adding strength training is key to avoiding plateaus.
Increased Efficiency in Physical Activity
Let’s say you used to burn 150 calories doing a 30-minute run when you first started exercising.
But now, months later, your body has become more efficient at running the same distance.
As a result, you’re burning fewer calories, maybe only 100 or less for that same workout.
Your body has adapted to the exercise, and it no longer demands as much energy. [4]
This efficiency contributes to why the same routine isn’t getting you the same results anymore.
Hormonal Changes Affect Hunger and Fat Storage
You’ve been in a caloric deficit for a while, and suddenly, you’re ravenous all the time.
Even when you stick to your calorie goals, the cravings won’t quit.
This is because, as you lose weight, your levels of leptin (the hormone that tells you you’re full) drop, while ghrelin (the hunger hormone) ramps up. [5]
For example, after losing 10-15 pounds, you might notice that you’re constantly thinking about food and struggling to resist cravings.
Your body is signaling that it wants to return to its previous weight, making it harder to continue losing fat.
Water Retention and Glycogen Replenishment
Ever had a weekend where you enjoyed a bit more food than usual, only to step on the scale and see a sudden 3-4 pound gain?
It’s not fat—it’s water retention and glycogen replenishment.
For example, if you’ve been eating low-carb for a while and suddenly add carbs back into your diet, your muscles soak up the glycogen (stored carbs) and hold onto water, leading to a temporary weight increase. [6]
This can make it feel like you’ve hit a plateau, even if your body composition is improving.
Undereating
Believe it or not, eating too little can also cause a weight loss plateau.
When you suddenly cut down on your calories by a lot, your body goes into "survival mode," slowing down your metabolism to conserve energy. [7]
This is your body's way of protecting itself from starvation, making it harder for you to lose weight despite eating very little.
Let's say you were eating 2000 calories a day and now overnight you switched to eating 1,000 calories a day.
Initially, you may lose weight rapidly, but after a while, your body may recognize the significant calorie deficit and trigger a survival response, slowing down your metabolism to conserve energy.
This adaptive mechanism helps the body hold onto every calorie, making further weight loss more difficult.
Why Can’t Some People Lose Weight?
Here's a breakdown of the factors that might be holding you back:
Age
Getting older is great—until your metabolism decides to slow down.
As you age, your muscle mass naturally decreases,
which is a big problem because muscle is more metabolically active than fat.
Less muscle means your body burns fewer calories at rest.
Plus, aging can lead to hormonal changes (think: lower testosterone and estrogen levels), further slowing down your metabolism.
This combo can make it feel like you're working harder than ever to lose weight, but seeing fewer results.
History Of Being on Restrictive Diets
Have you heard of Yo-yo dieting? Yeah, that’s a culprit too.
Repeated cycles of dieting can mess with your metabolism.
When you go on a super restrictive diet, your body eventually adapts to the lowered calorie intake, slowing down your metabolism to conserve energy because it thinks you’re starving.
Then, when you return to eating normally, your metabolism doesn’t bounce back to where it was, making it harder to lose weight next time around.
Medical Conditions
Conditions like hypothyroidism, polycystic ovary syndrome (PCOS), and insulin resistance can make weight loss feel like an uphill battle. Here's why:
- Hypothyroidism: This is when your thyroid gland doesn’t produce enough hormones. Those hormones are responsible for regulating your metabolism, which is how your body burns calories. When your thyroid is underactive, your metabolism slows down, meaning you burn fewer calories even if you’re eating and exercising the same as before.
- PCOS: With PCOS, your body produces more androgens (male hormones), which can cause weight gain, especially around the belly. And to make things trickier, insulin resistance is often part of the package, which means your body struggles to use insulin effectively. This can lead to higher blood sugar levels and more fat storage.
- Insulin Resistance: When your cells don’t respond well to insulin, your body has a harder time converting sugar in the bloodstream into energy. Instead of burning it off, your body stores it as fat. Over time, this can make losing weight much more difficult, even if you're eating well.
Medications
Certain medications such as antidepressants and antipsychotics can mess with your body’s weight-regulating systems. [11]
These meds can alter the way your body processes fat and sugars, cause hormonal imbalances, or even slow down your metabolism.
For example, some antidepressants increase your appetite, while corticosteroids may promote fat storage—especially around your midsection.
So, even though these meds are helping with other health conditions, they can also make it harder to lose weight.
Genetics
Blame your genes for more than your eye color—they can also affect your weight.
Some people are genetically predisposed to store fat more easily and have a slower metabolism.
Basically, your genes can influence how efficiently your body burns calories, regulates hunger, and stores fat.
And unfortunately, this can mean that losing weight is naturally harder for some people than others.
Lifestyle Factors
It’s not just about what you eat—how you live day-to-day plays a huge role too.
- Sedentary lifestyle: If you're sitting more than you're moving, you're burning fewer calories. Combine that with a slowed metabolism (thanks to age or medical conditions), and weight loss becomes even harder.
- Poor sleep: Not getting enough quality sleep throws off your hunger hormones—specifically ghrelin (which makes you hungry) and leptin (which tells you when you’re full). This can lead to overeating and make it harder to stick to your calorie goals.
- High stress: Chronic stress increases your body’s production of cortisol, which has been linked to fat storage, especially in the belly. It can also increase cravings for high-calorie, comfort foods, making weight loss feel impossible.
- Unhealthy eating habits: Mindless snacking, overeating, or relying on processed foods all contribute to excess calorie intake. Even small, seemingly innocent habits can add up over time and prevent weight loss.
In short: There’s a lot more to weight loss than just calories in, and calories out.
Weight Loss Plateau Myths
These are the most commonly heard myths regarding weight loss plateaus.
Myth 1: You just need to cut more calories
When people hit a plateau, their first instinct is usually to cut even more calories. But that’s not always the answer.
Dropping your intake too low can backfire big time.
Because when you cut calories too much, your body adjusts and starts burning fewer calories (again, that sneaky metabolic adaptation). [12]
Plus, cutting down calories too hard can mess with your thyroid function, leading to slower metabolism, lower energy, and a higher risk of muscle loss. [13]
In fact, if you’ve been in a calorie deficit for too long, your body might need a reverse diet to bring your metabolism back up to speed before you can break through the plateau.
Myth 2: You need to exercise more and harder
This myth assumes that more is always better – but in reality, overtraining can stall your progress.
When you’re constantly pushing your body without enough recovery, you run into elevated cortisol levels (the stress hormone). [14]
High cortisol can make it harder to lose fat and easier to hold onto fat stores.[15]
Your body needs rest to recover and build muscle, which helps burn fat more efficiently.
So, if you’re training too much without enough recovery, you could be hurting your progress instead of helping it.
Myth 3: If you don't lose weight in a specified period, you've failed.
We need to squash this mindset once and for all. Weight loss isn’t a straight line – it’s more like a roller coaster.
Some weeks, the scale moves; other weeks, it feels like nothing’s happening, but that doesn’t mean you’re failing.
Plateaus are a normal part of the process.
Sometimes they can actually be a sign that your body is reaching a new set point, where it’s adjusting to the changes.
It doesn’t mean you’re doing anything wrong; it just means your body is catching up.
So, don’t throw in the towel just because things slow down.
Myth 4: Plateaus are a sign that you should give up.
Nope, nope, and nope! Plateaus aren’t a sign that you should call it quits – they’re an opportunity to reassess and refine your strategy.
Your body is incredibly adaptive.
When it senses that you’re losing weight, it slows down certain processes (like your metabolism) to preserve energy.
Instead of giving up, this is your chance to make a change.
Revisit your goals, switch up your routine, or even try focusing on strength gains or body composition rather than the number on the scale.
Use the plateau as a moment to level up your approach.
Why Am I Not Losing Weight In A Calorie Deficit?
First, you need to remember that calorie deficits aren’t always as straightforward as they seem.
You might think you're in a deficit, but are you really?
Let me explain a couple of reasons why you might not be losing weight in a deficit.
You’re Miscalculating Your Calories
Yep, it happens to the best of us.
Maybe you’re underestimating portion sizes or not accounting for that handful of nuts you grabbed on the go.
Little things add up. Liquid calories, condiments, and even supplements often go unnoticed.
That latte?
It could easily add 200+ calories to your day without you thinking twice.
And food labels can be off by as much as 20%. [10]
So, even if you think you’re in a deficit, those little errors could be putting you at maintenance, or even a slight surplus.
You’re Only (or Mostly) Doing Cardio
If you’re spending all your time on the treadmill but neglecting strength training, this could be one of the big reasons your weight loss is stalling.
While cardio helps burn calories, strength training builds muscle—and muscle burns more calories even at rest.
Plus, without strength training, you risk losing muscle mass along with fat, which can slow down your metabolism.
Walking 10,000 Steps a Day but Not Losing Weight?
Walking is a good low-intensity exercise but it doesn’t burn as many calories as you might think.
A typical person burns around 300-500 calories walking 10,000 steps.
That’s roughly the equivalent of a snack or small meal.
Now, here’s the problem again: Your body adapts.
When you first start walking more, your body burns extra calories because it's not used to that activity.
But over time, it becomes more efficient at doing that same task.
So if you’ve been walking 10,000 steps daily for a few months, your body may now require fewer calories to perform that same task compared to when you first started.
So, while it’s still good for your overall health goals, it’s not giving you the same fat-burning effects as it did before and this results in you not losing weight.
How To Break Out Of A Weight Loss Plateau
Here is what you can do to beat your weight loss plateau:
Adjust Your Caloric Intake
As I mentioned earlier, your body can adapt to the amount of calories you're eating. What used to help you lose weight can now just keep you stuck.
To break through the plateau, you may need to adjust your calorie intake.
Try slightly reducing your calories—nothing drastic, just a small cut to get things moving again.
Alternatively, you could add in periodic "refeeds" where you eat more calories for a day or two to keep your metabolism on its toes.
So If you're currently eating 1800 calories a day and have stopped seeing progress, try reducing it to 1600 and monitor your weight over the next 2 - 4 weeks.
If nothing changes, try adding a refeed day where you bump up to 2000 calories for just one day.
This can give your metabolism a little reset while keeping you sane during your diet.
You can also use this calorie calculator to see if you're eating the right amount to your current weight.
Revamp Your Workouts (Prioritise Muscle Building)
If you’ve been sticking to the same workout routine either at home or in the gym for weeks (or months), your body has probably adapted.
To shake things up, prioritize strength training and progressive overload.
Progressive overload means increasing the intensity of your workouts by lifting heavier, doing more reps, or adding more sets.
Your muscles need to be challenged if you want them to grow. Plus, building muscle helps burn more calories even at rest.
Progressive overload forces your muscles to adapt to a higher stimulus.
When you lift heavier weights or increase volume, your muscles experience micro-tears, which then rebuild stronger during recovery.
The more muscle you have, the more energy (calories) your body burns, even when you’re chilling on the couch.
This increased muscle mass helps boost your metabolic rate and break that plateau.
Increase Protein Intake
Protein is your best friend when it comes to breaking plateaus.
Not only does it help you feel fuller for longer, but it also preserves muscle mass (which you definitely want) and gives your body a little calorie-burning boost through digestion.
Protein not only helps with muscle repair but also has a high thermic effect of food (TEF), meaning your body burns more calories digesting and metabolizing protein compared to fats and carbs.
So more protein = more muscle preservation = more fat-burning potential.
Aim for around 1.2-1.6 grams of protein per kilogram of body weight. [8]
For someone who weighs 150 lbs (68 kg), that’s around 80-110 grams of protein daily. Think chicken, fish, tofu, or protein bars for snacks.
And make sure you're spreading it throughout the day to keep that muscle protein synthesis (MPS) spiked.
Increase NEAT (Non-Exercise Activity Thermogenesis)
Okay, what the heck is NEAT? It’s everything you do that isn’t formal exercise.
Walking, cleaning the house, tapping your foot under the desk—it all counts. If you’ve hit a plateau, upping your NEAT could be the key to breaking it.
Start walking more, take the stairs, park farther from the store, or just stand up and move every hour.
Every little bit adds up, and you’ll be surprised at how much extra movement can affect your daily calorie burn.
NEAT accounts for a significant portion of your total calorie expenditure, and it’s often the first thing to drop off when people start cutting calories or getting comfortable in a routine.
By increasing NEAT, you boost the calories burned during the day without adding stress to your body like a tough workout would. [9]
It’s a sneaky way to burn more without feeling like you’re working harder.
Manage Stress and Sleep
Stress and lack of sleep are the silent killers of weight loss.
When you’re stressed out, your body produces cortisol, which can make fat loss harder and even promote fat storage—especially around your belly.
And if you’re not getting enough sleep, your hunger hormones (ghrelin and leptin) get all out of control, making you crave more food and feel less satisfied.
To break a plateau, you’ve got to manage stress and prioritize sleep.
Aim for 7-9 hours of quality shut-eye per night and find ways to reduce stress, like meditation, yoga, or even just taking a walk.
More sleep and less stress = better hormone balance, easier fat loss, and a happier mental state for you.
Don’t Rely Solely on the Weighing Scale
The scale doesn’t tell the whole story.
If you’re weight training and building muscle, you might not see much movement on the scale because muscle weighs more than fat.
But trust me, your body composition is changing.
Take progress pictures, measure inches, or track how your clothes fit. These are all better indicators of progress than just looking at the number on the scale.
Muscle is denser than fat, meaning it takes up less space.
You might be building muscle and losing fat simultaneously, which can make the number on the scale look stagnant.
But your clothes fitting better, and your muscles looking more defined are signs that you're still making progress!
Conclusion
Breaking a weight loss plateau isn’t easy, but it’s not impossible either. It’s all about reassessing what’s working, making smart adjustments, and staying patient with the process.
Whether it's tweaking your calorie intake, switching up your workouts, or dialing in your protein and sleep, what's important is that you stay consistent and not get discouraged.
Plateaus happen to everyone, but they’re just a temporary roadblock on your journey.
So, keep pushing, stay focused, and trust that with the right changes, you'll smash through that plateau and keep making progress.
Now, let’s get after it!
References
1. Martins, C., Roekenes, J., Gower, B.A. et al. Metabolic adaptation is associated with less weight and fat mass loss in response to low-energy diets. Nutr Metab (Lond) 18, 60 (2021). https://doi.org/10.1186/s12986-021-00587-8
2. Trexler, E.T., Smith-Ryan, A.E. & Norton, L.E. Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr 11, 7 (2014). https://doi.org/10.1186/1550-2783-11-7\
3. https://my.clevelandclinic.org/health/body/21893-metabolism
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7. Most J, Redman LM. Impact of calorie restriction on energy metabolism in humans. Exp Gerontol. 2020;133:110875. doi:10.1016/j.exger.2020.110875
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9. Chung N, Park MY, Kim J, et al. Non-exercise activity thermogenesis (NEAT): a component of total daily energy expenditure. J Exerc Nutrition Biochem. 2018;22(2):23-30. doi:10.20463/jenb.2018.0013
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11. Dent R, Blackmore A, Peterson J, et al. Changes in body weight and psychotropic drugs: a systematic synthesis of the literature. PLoS One. 2012;7(6):e36889. doi:10.1371/journal.pone.0036889
12. Gornall J, Villani RG. Short-term changes in body composition and metabolism with severe dieting and resistance exercise. Int J Sport Nutr. 1996;6(3):285-294. doi:10.1123/ijsn.6.3.285
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14. De Nys L, Anderson K, Ofosu EF, Ryde GC, Connelly J, Whittaker AC. The effects of physical activity on cortisol and sleep: A systematic review and meta-analysis. Psychoneuroendocrinology. 2022;143:105843. doi:10.1016/j.psyneuen.2022.105843
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