Why Weight Loss Plateaus Happen – And What to Do About It

What Is a Weight Loss Plateau?

A weight loss plateau is essentially when weight loss stops, and your weight remains the same for at least 3-4 weeks. Despite the fact you have been continuing with the same eating and activity habits that helped you reduce your weight.

Plateaus aren’t a sign that you’ve failed. They’re usually a sign that your body has adapted.

Why Weight Loss Plateaus Happen

1. Your body needs less energy (kilojoules) as you lose weight

All body’s burn energy at rest. The amount of energy your body burns at rest is called your resting metabolic rate (RMR). A smaller body has a lower RMR than a larger body. This means when you lose weight, the number of kilojoules your body burns at rest also decreases.

Imagine carrying two 2 kg dumbbells with you everywhere you go - walking, standing, climbing stairs, even doing household tasks. Your body will be working harder all day, burning more energy just to move that extra weight.

When you lose weight, it’s like putting those dumbbells down. Everyday movement now requires less effort and fewer kilojoules.

This means that even though you’re still eating less than you used to, the lower food intake that helped you lose weight early on, likely isn’t enough to keep weight loss going at the same rate.

2. Your metabolism adapts (the body’s survival mechanism)

When you eat less for a while, your body can make changes to conserve energy.

This can lead to a further reduction in RMR. It may feel like this is your body being difficult, however it is a process designed to protect you in times that food may be limited.

3. Loss of muscle mass

During weight loss, it is very hard to lose fat without also losing muscle. Almost all weight loss comes with some muscle loss, especially if the weight loss is rapid and/or protein intake is low.

Because muscle tissue uses up more energy than fat tissue, losing muscle slows down your metabolism, eventually coming to a weight loss plateau.

4. Weekend splurges

Even if you eat very carefully during the week, a big splurge on the weekend can slow down or stop weight loss. What matters most is your average intake over the whole week, not just one day.

Even though you may follow a strict eating plan from Monday to Friday, if you eat much more than usual on Saturday and Sunday your average weekly kilojoule intake may be too high to support ongoing weight loss.

5. Hormonal changes

Weight loss can affect our hormones that makes us feel hungry or full. This causes us to genuinely experience stronger hunger signals and fewer ‘fullness’ signals compared to another person eating the same thing. This can make it very difficult sticking to eating less food and one of the reasons why weight loss can feel harder the longer it goes on.

6. Normal weight fluctuations masking progress

Normal changes in our body’s fluid levels will affect our weight on the scale. Increases in fluid retention can temporarily hide your progress when losing weight.

Some factors that can cause our body to retain more fluid include:

• Salt intake
• Carbohydrate intake (glycogen storage)
• Different phases of the menstrual cycle

How to Reset After a Weight Loss Plateau

1. Pause and reassess

A true plateau usually lasts 3–4 weeks or more. Short stalls or fluctuations between 1-2kg can occur day-to-day. Avoid weighing yourself daily and wait a few weeks before calling it a plateau.

2. Track your food intake

Even if it is only for a short period of time, tracking your food intake can be highly informative. Using an app such as Easy Diet Diary or My Fitness Pal will help you determine how many kilojoules you are consuming each day.

If your weight has stalled:

• Reduce your daily kilojoule target by around 600 kilojoules or 150 calories
• This is roughly equivalent to cutting out one small snack.

Recording your food intake into an app is also useful to learn which foods or meals may be contributing more energy to your diet than you realise.

3. Look for changes outside of weight

Remind yourself that weight is only one of many different measures of progress.

Ask yourself:

• Has my waist size or clothing fit changed?
• Has there been an improvement in my energy levels?
• Have there been changes in my blood test results e.g. cholesterol, glucose levels?
• Am I feeling stronger or fitter than when I started?
• How is my mood and sleep quality?

4. Eat enough protein and include strength training

People are more likely to hit a weight plateau earlier in their weight loss journey if they are not eating enough protein or consistently strength training. It is important to build or maintain your muscle mass.

Make sure you:

• Include a good source of protein in every meal e.g. meat, chicken, fish, eggs, tofu, legumes, greek yoghurt, cottage cheese
• Include resistance or strength exercises at least 2 days per week

5. Manage stress and sleep

If you’re stressed and not eating well this can influence appetite, cravings and weight. Improving sleep quality and managing stress can sometimes restart weight loss without the need to change your food intake or activity levels.

The big picture

Weight loss plateaus are normal and a reflection of the body’s ability to adapt rather than a reflection of your willpower or success.

If you are currently experiencing a weight loss plateau, be kind to yourself. Gently reassess, make meaningful adjustments and set sustainable goals that will ultimately support you in creating a healthier future.

For some further reading on weight loss check out this article the Weight Loss Challenge Dilemma.