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. A weight loss plateau occurs when your progress stalls despite continued efforts, and it’s a common part of many weight loss journeys.
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. Our bodies undergo physiological and metabolic changes in response to dieting and exercise, which can affect energy expenditure and contribute to plateaus. Some experts refer to this as set point theory, which suggests your body tries to maintain weight around a certain point.
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. This is also known as a weight loss stall.
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:
Here are some of the most common reasons:
Disruptions in energy balance—how many calories you consume versus burn—are at the core of why plateaus happen. Weight loss plateaus can occur even when weight loss efforts such as caloric restriction and increased physical activity are consistently maintained.
Your Body Adapts to Fewer Calories
When you first start , your body is burning more calories than you consume. This state is called a negative energy balance, which is essential for weight loss.
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]](LINK 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]](LINK 2)
This reduces the rate at which you lose weight, making it harder to see further progress. After you have lost weight, your body’s physiological and metabolic adaptations can make it increasingly difficult to continue losing weight, often leading to plateaus.
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. Losing lean muscle mass can further slow your metabolism and make continued weight loss more difficult.
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]](LINK 2)
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]](LINK 1)8)
This efficiency contributes to why the same routine isn’t getting you the same results anymore.
Changing up your exercise habits can help prevent your body from adapting and stalling progress.
Additionally, increasing exercise—by adjusting the intensity, duration, or frequency—can help stimulate further weight loss and overcome plateaus.
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]](LINK 1) These changes in hormone levels can make it harder to stick to your diet and continue losing weight.
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. This temporary gain is often referred to as water weight.
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]](LINK 1)
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 drastically reduce food intake, your body may respond by slowing metabolism to conserve energy.
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]](LINK 1)
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: These factors can influence not only your weight, but also your body fat levels and overall body composition.
For some individuals, participating in a structured weight loss program can provide additional support and resources to overcome these challenges.
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. This is due to a decrease in resting energy expenditure as you age.
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. This adaptation is a direct response to chronically low energy intake, which signals your body to become more efficient at using fewer calories.
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.
Addressing these medical conditions is crucial to help patients achieve successful and sustainable weight loss. The National Institute for Health and Care Excellence (NICE) provides evidence-based guidelines for obesity management and treatment options, serving as an authoritative resource for healthcare professionals.
Medications
Certain medications such as antidepressants and antipsychotics can mess with your body’s weight-regulating systems. [[11]](LINK 1)
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.
If you suspect your medication is affecting your weight, consult your primary care provider for guidance.
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. Monitoring your food intake is essential for identifying and correcting these habits. 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
These are the most commonly heard myths regarding weight loss plateaus. Reassessing your weight loss plan is often necessary to overcome plateaus and continue making progress.
It is important to focus on practical strategies, such as tailored dietary and exercise modifications, to effectively overcome 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. While eating fewer calories can help with weight loss initially, it is not always the best solution for breaking a plateau. 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]](LINK 1)
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]](LINK 2)
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]](LINK 1)
High cortisol can make it harder to lose fat and easier to hold onto fat stores.[[15]](LINK 2)
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. Incorporating a variety of exercises, including both strength and aerobic activities, is often more effective for weight management than simply increasing workout intensity.
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. Reaching your goal weight often requires patience and persistence, especially when you hit plateaus along the way.
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. Behavior modification, such as changing your eating or exercise habits, can help break through a plateau.
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? A true calorie deficit is necessary for weight reduction, but achieving it can be more challenging than it appears.
Let me explain a couple of reasons why you might not be losing weight in a deficit.
Implementing targeted strategies can help you overcome a weight loss plateau and restart your progress.
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. Incorporating resistance training can help increase lean muscle mass and boost your metabolic rate, making it easier to break through a plateau.
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.
If you want to lose more weight after hitting a plateau, you may need to increase the intensity or variety of your physical activity beyond just walking. These changes can help promote greater weight loss compared to sticking with the same routine.
How To Break Out Of A Weight Loss Plateau
Here is what you can do to beat your weight loss plateau:
Here is what you can do to beat your weight loss plateau: There are several strategies you can use, including dietary adjustments, exercise modifications, and behavioral changes.
For personalized guidance and support in breaking through a weight loss plateau, consider consulting a registered dietitian.
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. Carefully tracking your energy intake can help ensure you are actually in a calorie deficit, which is essential for continued weight loss.
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. Some people try a new diet to break through a plateau, but these approaches may only provide temporary results if underlying metabolic adaptations are not addressed.
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. Updating your exercise plan can help overcome this adaptation and reignite your progress.
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. Consuming enough protein is crucial for preserving muscle and supporting your metabolism during weight loss.
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]](LINK 1)
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]](LINK 1)
It’s a sneaky way to burn more without feeling like you’re working harder.
Additionally, including fiber-rich foods in your diet can help promote satiety and support your efforts to break through a plateau.
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.
Managing stress and sleep is also essential for continued weight loss and maintaining your results over time.
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! These changes show you are moving toward a healthy weight, even if the scale doesn't reflect it right away.
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. Focusing on weight maintenance after breaking through a plateau is key to long-term success.
So, keep pushing, stay focused, and trust that with the right changes, you’ll smash through that plateau and keep making progress.
For individuals who have not achieved sustained weight loss through lifestyle and medical interventions, bariatric surgery may be considered as a treatment option to help break through weight loss plateaus and support long-term weight maintenance.
Now, let’s get after it!
References
- 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
- 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](https://doi.org/10.1186/1550-2783-11-7%5C)
- https://my.clevelandclinic.org/health/body/21893-metabolism
- 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
- 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.
- 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
- 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
- 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. This was a randomized controlled trial examining the role of protein in weight loss and maintenance.
- 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
- 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
- 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
- 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
- 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.
- 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
- 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. A weight loss plateau occurs when your progress stalls despite continued efforts, and it’s a common part of many weight loss journeys.
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. Our bodies undergo physiological and metabolic changes in response to dieting and exercise, which can affect energy expenditure and contribute to plateaus. Some experts refer to this as set point theory, which suggests your body tries to maintain weight around a certain point.
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. This is also known as a weight loss stall.
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:
Here are some of the most common reasons:
Disruptions in energy balance—how many calories you consume versus burn—are at the core of why plateaus happen. Weight loss plateaus can occur even when weight loss efforts such as caloric restriction and increased physical activity are consistently maintained.
Your Body Adapts to Fewer Calories
When you first start , your body is burning more calories than you consume. This state is called a negative energy balance, which is essential for weight loss.
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]](LINK 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]](LINK 2)
This reduces the rate at which you lose weight, making it harder to see further progress. After you have lost weight, your body’s physiological and metabolic adaptations can make it increasingly difficult to continue losing weight, often leading to plateaus.
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. Losing lean muscle mass can further slow your metabolism and make continued weight loss more difficult.
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]](LINK 2)
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]](LINK 1)8)
This efficiency contributes to why the same routine isn’t getting you the same results anymore.
Changing up your exercise habits can help prevent your body from adapting and stalling progress.
Additionally, increasing exercise—by adjusting the intensity, duration, or frequency—can help stimulate further weight loss and overcome plateaus.
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]](LINK 1) These changes in hormone levels can make it harder to stick to your diet and continue losing weight.
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. This temporary gain is often referred to as water weight.
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]](LINK 1)
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 drastically reduce food intake, your body may respond by slowing metabolism to conserve energy.
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]](LINK 1)
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: These factors can influence not only your weight, but also your body fat levels and overall body composition.
For some individuals, participating in a structured weight loss program can provide additional support and resources to overcome these challenges.
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. This is due to a decrease in resting energy expenditure as you age.
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. This adaptation is a direct response to chronically low energy intake, which signals your body to become more efficient at using fewer calories.
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.
Addressing these medical conditions is crucial to help patients achieve successful and sustainable weight loss. The National Institute for Health and Care Excellence (NICE) provides evidence-based guidelines for obesity management and treatment options, serving as an authoritative resource for healthcare professionals.
Medications
Certain medications such as antidepressants and antipsychotics can mess with your body’s weight-regulating systems. [[11]](LINK 1)
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.
If you suspect your medication is affecting your weight, consult your primary care provider for guidance.
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. Monitoring your food intake is essential for identifying and correcting these habits. 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
These are the most commonly heard myths regarding weight loss plateaus. Reassessing your weight loss plan is often necessary to overcome plateaus and continue making progress.
It is important to focus on practical strategies, such as tailored dietary and exercise modifications, to effectively overcome 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. While eating fewer calories can help with weight loss initially, it is not always the best solution for breaking a plateau. 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]](LINK 1)
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]](LINK 2)
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]](LINK 1)
High cortisol can make it harder to lose fat and easier to hold onto fat stores.[[15]](LINK 2)
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. Incorporating a variety of exercises, including both strength and aerobic activities, is often more effective for weight management than simply increasing workout intensity.
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. Reaching your goal weight often requires patience and persistence, especially when you hit plateaus along the way.
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. Behavior modification, such as changing your eating or exercise habits, can help break through a plateau.
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? A true calorie deficit is necessary for weight reduction, but achieving it can be more challenging than it appears.
Let me explain a couple of reasons why you might not be losing weight in a deficit.
Implementing targeted strategies can help you overcome a weight loss plateau and restart your progress.
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. Incorporating resistance training can help increase lean muscle mass and boost your metabolic rate, making it easier to break through a plateau.
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.
If you want to lose more weight after hitting a plateau, you may need to increase the intensity or variety of your physical activity beyond just walking. These changes can help promote greater weight loss compared to sticking with the same routine.
How To Break Out Of A Weight Loss Plateau
Here is what you can do to beat your weight loss plateau:
Here is what you can do to beat your weight loss plateau: There are several strategies you can use, including dietary adjustments, exercise modifications, and behavioral changes.
For personalized guidance and support in breaking through a weight loss plateau, consider consulting a registered dietitian.
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. Carefully tracking your energy intake can help ensure you are actually in a calorie deficit, which is essential for continued weight loss.
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. Some people try a new diet to break through a plateau, but these approaches may only provide temporary results if underlying metabolic adaptations are not addressed.
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. Updating your exercise plan can help overcome this adaptation and reignite your progress.
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. Consuming enough protein is crucial for preserving muscle and supporting your metabolism during weight loss.
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]](LINK 1)
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]](LINK 1)
It’s a sneaky way to burn more without feeling like you’re working harder.
Additionally, including fiber-rich foods in your diet can help promote satiety and support your efforts to break through a plateau.
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.
Managing stress and sleep is also essential for continued weight loss and maintaining your results over time.
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! These changes show you are moving toward a healthy weight, even if the scale doesn't reflect it right away.
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. Focusing on weight maintenance after breaking through a plateau is key to long-term success.
So, keep pushing, stay focused, and trust that with the right changes, you’ll smash through that plateau and keep making progress.
For individuals who have not achieved sustained weight loss through lifestyle and medical interventions, bariatric surgery may be considered as a treatment option to help break through weight loss plateaus and support long-term weight maintenance.
Now, let’s get after it!
References
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