Sustained weight loss is widely acknowledged as a difficult journey. While new diets and workout programmes constantly promise fast results, the reality is that successful weight loss involves a complex mix of dietary changes, increased physical activity, and consistent behavioural effort. After an encouraging initial drop in weight, many individuals find themselves stuck in a phase where progress stalls, which is known as a weight loss plateau.
These plateaus are incredibly common, affecting up to 85% of people trying to lose weight. Initially, a calorie deficit method — burning more calories than consumed — leads to weight loss. However, as the body adapts to this deficit, physiological changes begin to resist further fat loss. Metabolic rate slows, fat oxidation decreases, and hunger-regulating hormones shift, often increasing appetite. These biological defences evolved to protect against starvation, make long-term weight reduction inherently challenging.
Psychologically, the sudden halt in progress can be demoralising. Many individuals become discouraged, leading to what is commonly referred to as yo-yo dieting, the cycle of losing weight, hitting a plateau, regaining weight, and repeating the process. Unrealistic expectations, based on the belief that weight loss is a steady, linear journey, further add to the frustration.
Plateaus are not only biological but also behavioural. Over time, individuals may unconsciously consume more calories or reduce their physical activity. This can result from behavioural fatigue, environmental cues, or simply less attention to portion sizes and food choices. Keeping a close track of food intake, exercise routines, and daily habits can help identify these subtle shifts.
Various diets, whether low-carb, keto, low-fat, DASH, or Mediterranean, ultimately aim to achieve a calorie deficit. Similarly, physical activity helps increase energy expenditure. Yet the most effective approach is the one an individual can follow consistently. To maintain progress and push past plateaus, it’s essential to reassess dietary habits and physical activity levels regularly, understanding that weight loss is a dynamic and adaptive process, not a straight line.
How to come out of a weight loss plateau:
1. Reassess diet and activity
Even minor shifts in eating or activity habits can impact weight. Patients may unintentionally consume more calories over time. Rechecking food intake and exercise routines using food diaries and activity logs helps uncover these patterns. Regular self-weighing and tracking can also maintain awareness and accountability.
2. Focus on muscle and metabolism
Weight loss can lead to fatigue and lean mass loss, slowing metabolism. A short "recovery phase" with slightly increased calories and 1.2–1.5 g protein per kilogram of your body weight everyday can restore energy, preserve muscle, and balance hormones. Fibre-rich foods also help curb hunger and promote satiety without adding excess calories.
3. Increase physical activity
Exercise, especially resistance training, helps build muscle, boosts resting energy expenditure, and improves insulin sensitivity. Increasing the frequency, intensity, or duration of workouts and everyday movement (NEAT) like walking, taking the stairs, or standing more can help restart weight loss. Aim for at least 200 minutes/week of moderate-intensity activity, including both aerobic and strength training.
4. Leverage behavioural strategies
Behavioral support is crucial. Regular follow-ups, motivational interviewing, goal setting, and addressing barriers can enhance adherence. Tools like smartwatches, food scales, fitness apps, and online CBT-based programs can keep patients on track and engaged.
5. Recognise non-scale victories
Progress isn’t only about the number on the scale. Celebrate improvements in energy, sleep, body measurements, joint pain, or reduced medication use. These gains often signal better health, even during a plateau.
Breaking through a weight loss plateau often requires a combination of renewed dietary focus, enhanced physical activity, behavioural tools, and sometimes medical therapies. With the right strategy and support, sustained weight loss and improved health outcomes are achievable.