Weight Loss Plateau: Why It Happens and 8 Ways to Break Through

Losing weight is not easy, and there are many challenges and obstacles you may have to overcome to reach your targets. One of these is a weight loss plateau, a common occurrence where your weight loss stalls despite continued efforts with diet and exercise. It often happens after an initial period of successful weight loss, and it can be incredibly frustrating and even demotivating. However, weight loss plateaus are common and normal experiences for many people.

One study suggests that 85% of people who are trying to lose weight will experience that their weight loss slows or even reverses. Yet, with some alterations to your current routine, it is possible to break through a weight loss plateau and start to lose weight again.

In this guide, we’ll reassure you that weight loss plateaus are a common experience by explaining why they happen, help you identify the signs, and share 8 strategies to help you work through a plateau, so you can kickstart your progress again.

During the first few weeks to months of losing weight, it’s common to experience a rapid loss. There are several reasons for this, including a reduction in your metabolism, water loss, and your calorie intake matching your calorie burn. Here are some of the common causes of a weight loss plateau:

Reduced metabolism

As you lose weight, your resting metabolic rate (RMR) reduces, so your body burns fewer calories, even at rest. This means that your current calorie intake, which once contributed to weight loss, may now be maintaining your current weight.

Gaining muscle mass

If, as part of your diet and exercise regime, you have increased your strength training, you could be gaining muscle while losing fat. Muscle is denser than fat, so when you step on the scales, you may notice that your weight stays the same even though your body composition is changing.

Adaptive thermogenesis

Adaptive thermogenesis is the body’s natural response to weight loss. As the body adapts to a lower calorie intake and body mass, it reduces how much energy it uses, making it more difficult to lose weight.

Equally, calorie restriction and weight loss can increase hunger and cause your body’s fat stores to be maintained. This can lead to an increase in the production of hunger hormones, such as leptin and ghrelin, and reduce energy expenditure, contributing to plateaus and even weight gain.

Underreporting or hidden calories

Some people do not calculate the number of calories they eat correctly, or are unaware of the hidden calories in some foods and drinks. One study found that 37% of obese people underreport their energy intake.

Health conditions

Some health conditions can make weight loss particularly challenging. For example, polycystic ovary syndrome (PCOS) can cause hormonal imbalances and metabolic differences that can lead to fewer calories being burned, an increase in insulin resistance, and greater fat storage.

Other medical conditions that can impact weight loss include:

• hypothyroidism (underactive thyroid) – caused by a reduced production of thyroid hormones, slowing down metabolism and resulting in weight gain
• type 2 diabetes – can make weight loss more difficult because of insulin resistance, increased hunger, and certain medications

How long can a weight loss plateau last?

How long a weight loss plateau lasts can vary from person to person, but they typically last a few weeks to several months. The best way to combat a weight loss plateau is to make changes to your current routine.

Can weight loss plateau on weight loss medication?

Yes, weight loss plateaus are common even when you are using weight loss medications, such as Mounjaro and Wegovy. Plateaus can be caused by your body getting used to your current dosage, so you may begin to lose weight again after your dose has increased. They can also happen if you do not cut down the number of calories you eat or increase how much exercise you do.

It can be difficult to know if you have hit a weight loss plateau or are experiencing a temporary weight fluctuation. Some of the common signs to look out for are:

• no weight loss, even though you have stuck to your diet and exercise plan
• slowed or stalled progress
• burning fewer calories during exercise despite completing the same exercises or intensity as before
• reduced hunger, causing you to undereat and slowing your metabolism

If you are getting any of the above, there is a high chance that you are in a weight loss plateau. In the next section, we explore some of the ways you can break through this and continue your progress.

Hitting a weight loss plateau can be frustrating, but is a common experience among people trying to lose weight. There are several strategies you can try to help you lose weight again, taking you 1 step closer to reaching your goals. Here are 8 common examples:

1: Updating your workout routine

As you lose weight, your metabolism slows, and a continued reduction in your metabolic rate can make weight loss more difficult. However, exercise can counteract this, but your body can get used to repetitive activity. Consider changing your workout routine to shock your system into burning more calories. Some of the things you can try include:

• increasing the intensity of your workouts
• adding strength training to your routine to build muscle and boost your metabolism
• varying the types of exercise you do, for example, if you have been jogging, try cycling or swimming instead

2: Tracking food and drinks accurately

Research demonstrates that people tend to under and overestimate their calorie intake. For effective weight loss, you must be honest about what you are eating and drinking so you can accurately track your food intake, including your consumption of carbohydrates, proteins, and fats.

Some evidence suggests that consistently tracking the food you eat can significantly impact weight change over time.

There are several ways that you can track your food intake, including:

• keeping a physical food diary
• using a food tracking app
• using a calorie counter

3: Incorporating more activity into your day

Alongside an exercise programme, it is important to increase the amount of physical activity you do in your daily routine, also known as non-exercise activity thermogenesis (NEAT). Some of the things you can do to increase your NEAT are:

• choosing to walk or cycle instead of using your car
• climbing the stairs instead of taking the lift or elevator
• standing or walking while talking on the phone
• using a standing desk if you can, rather than sitting all day
• completing household chores such as cleaning and gardening
• playing with your children, grandchildren, or pets

4: Increasing fibre and protein intake

Adding more fibre, especially soluble fibre, into your diet can help keep you feeling fuller for longer and break the weight loss plateau. Soluble fibre slows down how quickly food moves through your stomach, leaving you feeling satisfied for longer, and less likely to snack. One of the easiest ways to increase your fibre intake is to add it to each meal.

Examples of soluble fibre include:

• oats
• apples
• bananas
• lentils
• broccoli
• almonds
• carrots
• sweet potatoes

Eating more protein is also a good way to keep you feeling satisfied, boost metabolism, and build muscle mass. Protein is more filling than carbohydrates or fats, which can lower your overall calorie intake and limit snacking.

Good protein sources include:

• chicken
• fish
• beans
• lentils
• tofu

5: Managing stress

Stress can negatively impact weight, often leading to weight gain. When you're stressed, your body produces more cortisol, a stress hormone that can impact your appetite, metabolism, and fat storage, resulting in weight gain. Stress can also lead to unhealthy eating habits, such as overeating and a lack of motivation to exercise.

Some of the things you can do to manage stress are:

• trying yoga, meditation, or breathing exercises
• getting outdoors regularly
• meeting with friends and family
• taking part in regular exercise to boost endorphins and improve your mood
• speaking to a doctor or therapist if you need help with improving your stress levels and mood

6: Getting more sleep

Poor sleep and sleep deprivation are associated with a greater chance of obesity. That’s because not getting enough sleep can impact your metabolism and disrupt your satiety hormones, increasing cravings.

To help you get a better night’s sleep, you should:

• aim to get 7 to 9 hours of sleep per night
• go to bed and wake up at the same time each day
• avoid screens, including phones, computers, and TVs, 1 to 2 hours before bed
• make sure your room is clean, cool, dark, and quiet

7: Avoiding alcohol

Alcohol can add extra calories without providing nutritional value to your diet. It can also interfere with your body’s ability to burn fat and disrupt your sleep. All of these factors can contribute to weight gain or slow down weight loss progress.

Avoiding alcohol or cutting down on your intake can reduce your daily calorie consumption, improve your sleep, and support a healthy metabolism, contributing to weight loss.

8: Consider intermittent fasting

Intermittent fasting is the practice of time-restricted eating to help you control your calorie intake and improve metabolic health. It is a way of eating where you switch between periods of fasting and eating on a timed schedule.

Some research suggests that intermittent fasting can help some people lose weight. Studies have shown that intermittent fasting resulted in an average body weight loss of 4.3kg compared to 6.3kg on a very low-calorie diet.

Several methods of intermittent fasting exist, like:

• 16/8 (fasting for 16 hours and eating within an 8-hour window)
• 5:2 diet (eating normally for 5 days, then restricting calories, usually to 500 or 600 per day, for 2 days)
• alternate day fasting (fasting every other day)

Weight loss plateaus are a common and natural part of losing weight. They often occur because of a combination of metabolic changes, dietary changes, and hormonal fluctuations, but they can be broken with a little effort.

By changing your workout routine, tracking your food intake, managing stress and sleep, and considering diet plans like intermittent fasting, you can restart your weight loss journey and stay on track to reach your goals.