You’ve hit a weight loss plateau when you stop losing weight even though you’re consistently following a diet and exercise program.
It’s a very common experience. Studies estimate that plateaus affect 85% of people who are trying to lose weight.
They happen for lots of reasons, ranging from your body’s natural tendencies to psychological burnout.
What Are the Common Signs You’ve Hit a Weight Loss Plateau?
The most obvious sign is stalled weight loss. But you may notice other changes that let you know you’ve hit a weight loss plateau. You might:
- Feel hungrier
- Feel more tired than normal
- Have less energy
- Be more cranky
How long does a weight loss plateau last?
It depends on the person and the reason for the plateau. A plateau might last for days, weeks, or months. You may have several plateaus while you're on a weight loss program.
Some research has found that people often stop losing weight about six months after they start a weight loss diet.
What Causes a Plateau During Weight Loss?
Plateaus can happen for several reasons.
When you start a weight loss program, you usually see results fast. At first, your body uses glycogen, a sugar stored in your muscles and liver that serves as a quick energy source. Glycogen is stored with water, so burning it releases water weight. But when you use up the stored glycogen and start burning fat, weight loss slows down.
Also, when you reduce your calorie intake, your metabolism slows down to help you save energy. You burn fewer calories as your body tries to adjust, making it harder to lose weight. This is called metabolic adaptation, and it’s one reason a super-low-calorie diet can backfire. Losing muscle mass along with fat can further slow your metabolism.
Another possible reason for a plateau is based on what doctors call the set point theory. The idea is that your body has a baseline weight that it tries to maintain. If you go below it, your body produces hunger-boosting hormones to try to get you to increase your calorie intake.
Other things that can cause a weight loss plateau include:
Calorie "creep." When you start a weight loss program, your energy and motivation are usually at a high point. You may be diligent about sticking to your eating plan. But as time goes on, it’s easy to lose focus. You might start eating more without even realizing it.
Inconsistent physical activity. Similarly, if you reduce your activity levels because of boredom, injury, or some other reason, you’ll burn fewer calories and lose less weight.
Water retention. Eating foods that are high in salt and sugar can cause you to retain water, which shows up as weight on the scale.
Sleep loss. Too little sleep can lead to imbalances in the hormones that help regulate your hunger. That makes you more likely to make poor food choices. You may also feel too tired to exercise.
Unrealistic goals. Could the weight you’re trying to reach be impractical for you and your lifestyle? If you aim too low, you could be setting yourself up for failure. Keep in mind that your ideal body weight changes as you get older.
"For instance, your ideal body weight may have been 130 (pounds) when you were 25 years old, but not when you are 45," says Wiljon Beltre, MD, a bariatric and metabolic surgeon and founder of Beltre Bariatrics in Orlando, Florida.
"Your body may have reached a weight that it may consider ideal based on age, level of activity, etc. This weight may be considerably higher than what you think it should be, which leads to a plateau."
How to Break a Weight Loss Plateau
Don't panic if the number on the scale stays the same for a little while. Plateaus are a normal part of weight loss, experts say.
"When losing fat properly, there will be times where the total weight number stays the same or even goes up (as with muscle gain)," says Ashley Koff, a registered dietitian and nutrition course director at the Integrative and Functional Medicine Fellowship at the University of California, Irvine.
"For these 'plateaus,' we want to keep doing what is being done because it’s working," says Koff, also the founder of The Better Nutrition Program.
But if your plateau sticks around awhile, it’s time to look at some lifestyle factors, she says.
Try these tips to help you get past a plateau:
Review your habits. Are you eating more calories or bigger portions? Have you eased up on your workout? Are you feeling stressed or not getting enough sleep? Take a hard look at your habits. Keep a journal or use an app to track your patterns.
Follow a balanced diet. There’s more to a healthy weight loss diet than just cutting calories. Skip highly processed foods (even "diet" foods) in favor of nutritious choices like lean proteins, whole grains, and fruits and veggies. You’ll feel fuller and have fewer cravings. Limit sugar, processed carbs, and alcohol, which give you few nutrients and can actually leave you feeling hungrier than before.
Mix up your workout. Your workout should feel like work. If you’re not breaking a sweat or you’re bored with your routine, switch it up. Aim for 75 minutes of brisk aerobic exercise each week or at least 150 minutes of moderate aerobic activity. Consider adding resistance training exercises, which build muscle while they burn calories.
Watch your stress. Stress triggers the hormone cortisol, the body’s "fight or flight" response. Cortisol lowers your metabolism and increases cravings for fat and sugar, making it harder to lose weight. You might try stress relief techniques such as meditation, yoga, or breathing exercises.
Get enough sleep. Aim for at least seven hours a night. If that’s a challenge, take a look at your sleep habits. Try to go to bed and get up around the same time each day. Keep your bedroom dark and cool, and avoid screens for at least an hour before bedtime.
Which Foods Break a Weight Loss Plateau?
To help control your hunger, make sure you’re getting enough protein. Protein-rich foods help you burn more calories and reduce your appetite while they build and repair muscle. Good choices include:
- Lean beef and pork
- Poultry (skinless)
- Seafood
- Beans
- Lentils
- Eggs
- Nuts (Watch your portions, since they’re also high in calories.)
Foods that are rich in fiber also reduce cravings and help you feel full longer. Try to include them in every meal. Some high-fiber, low-calorie fruits and vegetables include:
- Raspberries
- Pears
- Apples (with skin)
- Bananas
- Broccoli
- Black beans
- Leafy greens
Will a cheat day break my plateau?
That’s an area for debate. Some dietitians think the extra calories help boost your metabolism and mood. But others believe they promote an unhealthy attitude toward food and can lead to the kind of overeating that undoes your weight loss progress.
Many experts suggest following the 80/20 rule: Stick to your healthy eating plan 80% of the time, and give yourself a little leeway the other 20%.
Your doctor or a nutritionist can help you come up with a diet plan to suit your palate and your needs.
When to Seek Professional Help
If you just can’t get past a weight loss plateau, a nutritionist, endocrinologist, bariatric surgeon, or your doctor can address your concerns and help you create a plan to meet your goals. Weight loss medication or surgery may be an option for you.
Also seek help if you find yourself overly focused on food and weight loss, especially if this interferes with your daily life. Eating disorders can damage your heart, digestion, bones, and teeth. They’ve been linked to depression, anxiety, and self-harm.
See a doctor if you start losing hair, are more tired than usual, or get sick more often while you’re following a weight loss program. Get help right away if you begin feeling depressed or hopeless, or if you think about hurting yourself.
Takeaways
Plateaus are a normal part of the weight loss process. They often happen after a few weeks or months of steady progress, as your body tries to adjust to your new calorie intake and activity levels. Lifestyle changes, such as tracking calories and mixing up your workouts, may help you get past a weight loss plateau.
Weight Loss Plateau FAQs
How many weeks is considered a weight loss plateau?
There’s no set length that defines a plateau. But doctors typically consider you to be in one if your weight has stayed the same for three to four weeks, despite your efforts.
How can you shock your body out of a plateau?
You may be able to break free of a plateau by addressing things that may have caused it, such as doubling down on tracking your food intake or tweaking your exercise routine. But if you’re in a plateau because you’re trying to go below the weight your body considers ideal – what doctors call a "set point" – you’ll likely have a hard time losing weight and keeping it off.
Why is my weight stuck even after a calorie deficit?
A calorie deficit means you’re eating fewer calories than you’re burning. As your body burns stored fat for energy, you should lose weight.
It’s possible that you’re underestimating how many calories you’re taking in. You may also be overestimating how many calories you burn. (Even trackers and apps aren’t always accurate.)
There can also be physical reasons for a weight loss plateau. Cutting calories, and losing muscle along with fat, can slow your metabolism. Some experts think that when you try to go below your "set point" – the weight your body fights to stay at – you produce hunger-boosting hormones that lead you to eat more.
