How to get out of a weight loss plateau

When you begin your weight loss journey, you may notice the weight coming off quickly at first. But what happens when it slows down – or even stops?

As many as 85% of people experience a weight loss plateau, where weight loss slows down or stops altogether. Luckily, there are many ways to get back on track and manage a weight loss plateau. With this in mind, Dr. Crystal Wyllie at ZAVA explains exactly what a weight loss plateau is and how to overcome one.

What is a weight loss plateau?

A weight loss plateau, put simply, is when you stop losing weight or are losing weight at a much slower pace than you were before such as 1 or 2 lbs every few weeks. It can also happen more than once. Weight loss plateaus can last anywhere from a few weeks to a few months, depending on what is causing your weight loss to slow down or stop.

It’s also important to keep in mind that a safe and steady weight loss is around 0.5 to 1 kilograms (kg) every week. You might lose more weight than this one week and then less the next, but this is a great and achievable goal to work towards.

Weight loss is not the same every week, and the best results can happen when you keep up with your healthy habits for the long term. Other signs to look out for include feeling more hungry or tired, as your metabolism may be slowing down.

So what is the difference between weight fluctuations and a weight loss plateau? According to Dr. Crystal Wyllie, it’s common for your body weight to change between 1 to 2 kg from day to day. These fluctuations are caused by many normal bodily processes.

It’s easy to panic when you see a change on the scale but it doesn’t necessarily indicate a fat increase. Although it’s tempting to do daily weigh-ins, this can be disheartening so try to weigh yourself every two to four weeks at the same time of day to see your true progress.

What causes a weight loss plateau?

Here are six things that can cause a weight loss plateau.

1) A slowing metabolism

Weight loss can reduce your metabolism, which means the same things you were doing before may not work now, and a change in diet or lifestyle may be needed to increase your metabolism so weight loss can continue. Undereating or loss of muscle mass can both impact your metabolism.

It takes more calories to maintain and build muscle than fat; muscle contributes to BMR (basal metabolic rate), which means losing muscles can reduce metabolic rate.

2) Changes to your calorie intake

A calorie deficit is needed to lose weight. As you continue following your diet plan, it can become easier to fall off. You may also be inaccurately counting your calories, so your calorie intake may be higher than your deficit calories. Don’t forget to include all calories from drinks and snacks too as they all add up.

3) Changes to your activity levels

Burning calories through exercise is a great way to keep up with your calorie deficit. Reduction in activity whilst eating the same amount of calories may cause you to enter a caloric surplus or experience a plateau.

4) Stress

It can be difficult to not put pressure on yourself when you’re trying to lose weight, but stress could cause or make a weight loss plateau worse. Stress can contribute to a build-up of abdominal fat and increase appetite and food intake.

5) Poor sleep

Not getting enough good-quality sleep is linked to a decrease in weight loss and an increase in food intake, especially food containing carbohydrates and fat.

6) Health conditions and medications

Conditions like diabetes, which influences how your body uses insulin, can make it harder to lose weight. Certain medications can also impact weight loss or even cause weight gain, such as certain antidepressants and corticosteroids.

How to overcome a weight loss plateau

You’re never stuck in a weight loss plateau, even if it feels like you are. There are always changes you can make to restart your weight loss journey, it just takes time, patience, and consistency.

1) Check your diet and calorie intake

One common reason for a weight loss plateau is that your calorie intake has increased. The NHS recommends a calorie deficit of around 600 calories per day, so if you’re not sure how many calories you’re eating, this could be preventing you from losing weight. Track your calories and be strict with it, as this is the best way to ensure consistent weight loss.

Sometimes, eating surplus food without realizing it—like finishing off extra portions or snacks—can add up quickly. According to Fiksuruoka, being mindful of surplus food not only supports weight goals but also helps reduce food waste.

What you eat is also very important, and you should be sticking to a healthy, balanced diet which includes:

Filling up on healthy sources of fibre and protein, which keep you fuller for longer
Getting enough protein, especially after strength training, as this can help build and maintain muscle
Limiting the amount of high-calorie foods in your diet, especially unhealthy fats and processed foods
Getting lots of fruits and vegetables in your diet

2) Follow an exercise regime

Regular exercise can contribute to weight loss and keep you in a calorie deficit. You should be doing around 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise every week if you’re between 19 and 64 years old. If you’re not doing enough exercise, this could be the reason for your weight loss plateau.

If you’re already doing enough exercise each week, there are a few other things that you focus on:

Regular strength training that works the major muscle groups is just as important as cardio. Gaining muscle will increase your metabolism so you burn more calories during exercise and at rest.
Doing different types of exercises – your body can get used to exercising pretty quickly, so you’ll need to change things up or do a few more reps to keep burning the same amount of calories as before.
Being more active in your everyday life, such as taking more walks, getting up more often if you spend a lot of time sitting down, or getting in small workouts throughout the day. Things like gardening or cleaning the house can all help with calorie burning and metabolism.

3) Work on your mentality

Weight loss can be mentally draining, and reaching a weight loss plateau can cause many people to give up on their hard work. It’s important to take a step back from time to time and celebrate what you’ve achieved so far, and not just the number on the scales. You may have more energy, fit into clothes you couldn’t before, or just feel generally more confident and happier with your body.

As stress can negatively affect your weight, coping mechanisms such as stress-busting activities like yoga, meditation, walking, talking to someone, or taking part in a particular sport or hobby can help, as well as getting enough sleep.

4) See your GP

If you’ve tried everything else and you still don’t seem to be losing weight after a few months, it’s best to get checked out. You can discuss what actions you’ve been taking with your doctor to see if there’s something in your lifestyle that could be causing your weight loss to stall.

They may also check your medical history, as some conditions and medications make weight loss harder. Your GP can also refer you to a weight management specialist or recommend a weight loss medication.