Why Weight-Loss Plateaus Happen, and Ways to Work Through Them

Most people who lose weight hit a stretch where the scale stops moving, even though they are doing everything the same. It is frustrating, and it is also one of the best-studied parts of weight loss. If you are in one right now, take a breath: here is what is happening, in questions and answers, and what you can do about it.

Is a plateau normal?

Yes. Researchers who have reviewed weight-management studies describe a common pattern: early, fairly rapid weight loss, then a plateau, then, for many people, gradual regain. In their account, the plateau typically arrives within the first year of dieting. A plateau is not a sign that you failed. It is something the body does in response to weight loss, so you are in very good company.

Does my metabolism “shut down”?

Partly, but less than the popular story says. There are two separate effects.

• A smaller body burns fewer calories. According to a review by Kevin Hall and Scott Kahan, for each kilogram of weight lost, daily calorie expenditure falls by about 20 to 30 calories. (For a pound, that is about 9 to 14 calories.) That is simple arithmetic: there is less of you to keep running, which is a sign of progress.
• The body may also burn a bit less than predicted. This extra slowing is called adaptive thermogenesis or metabolic adaptation. In the review, the drop in energy expenditure at the plateau was less than about 200 calories a day.

So what else is going on?

This is the surprising part. The same review argues that changes in appetite probably matter more than changes in metabolism. After weight loss, hormones and signals shift in ways that increase hunger and reduce the feeling of fullness. The authors estimate that appetite rises by roughly 100 calories a day for each kilogram lost, so that by the time of a plateau, people may be eating several hundred more calories a day than when they started, often without noticing.

These are group averages from modelling work, so your own numbers will differ. The pattern, though, is clear: it is not only that the body burns less. It also nudges you to eat more.

Other reasons the scale can stall

• Portions and habits drift. A few extra bites a day add up, and most of us underestimate what we eat.
• Short-term water swings. Salt, hormones and a hard workout can hold water for days and hide fat loss.
• Sleep and stress. Short sleep can raise hunger. Our guide to sleep and weight looks at the evidence, and our guide to stress eating covers the other side.

Ways to work through it

There is no trick that reliably beats a plateau, but these are sensible, evidence-informed steps you can try:

1. Update your numbers. Your calorie needs are lower than when you started. Our calorie calculator can estimate a new maintenance level, though it is only an estimate.
2. Judge by weeks, not days. Look at the trend over three or four weeks, not today’s reading.
3. Protect your muscle. Regular strength training helps your body keep lean tissue as you lose weight. Start with our guide to strength training for beginners.
4. Look at the whole plan. Some people find that a pause, called a maintenance break, is easier to sustain than constant dieting, but there is no single right approach. Our look at intermittent fasting shows how much the research varies.
5. Ask for help. A doctor or registered dietitian can look at your medications, health and goals. This matters most if you are on a medically supervised plan.

You are not stuck, you are human

A plateau is a predictable response to weight loss, driven partly by a smaller body and a slightly slower metabolism, and, according to the research, even more by a stronger appetite. That means it is a biological challenge, not a character flaw. Knowing this can make it easier to be patient, adjust your plan and ask for support. You have already done the hard part by getting this far.

Sources

1. Hall KD, Kahan S. Maintenance of lost weight and long-term management of obesity. Medical Clinics of North America, 2018. PMC5764193