6 Possible Reasons for a Weight Loss Plateau

Perhaps you feel you’ve done your best on your weight loss journey: turning down tempting foods, eating all the colors of the rainbow, and staying laser-focused on your weight loss goals. And yet instead of shedding unwanted pounds every week, you see that the scale now refuses to budge. It’s a situation known as a weight loss plateau, and it’s infuriating for anyone who has been putting in the work and not seeing results.

“A weight plateau can happen even when you are still on track with all the right diet and exercise moves,” says Isabel Maples, a registered dietitian nutritionist in Haymarket, Virginia, and bariatric coordinator for UVA Health. “It can be frustrating. People often tell me that when the scale is not budging, that’s when they get discouraged and ditch the diet to go back to their normal habits.”

Reasons You May Have Hit a Weight Loss Plateau

1. A Lower Calorie Requirement

Weight plateaus are normal responses to weight loss. You may stop losing weight every week for several reasons, but the main one is basic calories-in-calories-out math.

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“A plateau typically occurs when your body, due to weight loss, requires fewer calories than when you started your journey,” says Nicole Rodriguez, RDN, of Enjoy Food Enjoy Life in Long Beach, New York. “That same number of calories that initially helped you lose weight will at some point become too many to continue on a downward trajectory.”

2. Water Weight Loss

When you first start following a diet plan, you often lose more water than fat, which is especially true with lower-carbohydrate diets, says Maples. Often, this initial weight loss is referred to as water weight.

“To compensate for fewer calories or carbs, the body can use energy stores (glycogen) that contain a lot of water,” says Maples, which is confirmed by research. That quick drop is great at first, but it is temporary. “As your diet and energy stores adjust, a weight plateau can happen,” she says.

3. Muscle Mass Loss

Any time we lose weight, we lose muscle tissue, too, says Maples. That makes the scale go down at first, but it also negatively impacts our metabolism as time goes on, according to the Cleveland Clinic.

“The more weight loss, the more muscle is lost, and metabolism is more affected,” Maples says.

4. Eating More on Exercise Days

Whether we notice it or not, working out frequently can make us feel more hungry.

“It’s easy to out-eat exercise,” says Maples, meaning you eat more calories than you burn by working out. “There’s a saying that weight loss happens in the kitchen (diet) and weight maintenance happens on the sidewalk (exercise).

5. Being Too Sedentary

On the flip side of that coin, dieters who don’t move around enough can hit a weight loss plateau, too. And this isn’t just about skipping calorie-melting exercise for months on end.

Maples says most of the calories we consume are burned by our resting metabolic rate, defined by research as the energy that’s needed to live and breathe and sustain normal body functions. Being sedentary lowers the number of calories your body burns at rest. So even if you do make it to the gym on occasion, “the calories burned in exercise may not compensate for otherwise being very sedentary,” says Maples.

6. Sleep Deprivation

A lack of quality shut-eye can disrupt your weight loss in a few different ways. When your body doesn’t get the rest it needs, it can impact hormones that affect your appetite. A study found that sleep loss lowers the levels of leptin in the body, which is the hormone that helps us feel full. Plus, “we might snack to compensate for being tired,” says Maples. Beyond that, the Sleep Foundation says that fatigue also makes you less likely to exercise, which reduces your overall calorie burn.

How to Push Through a Weight Loss Plateau

Track Everything You’re Doing

Keeping a log of your food intake (such as with an app like Lose It!), how often you exercise, and how much sleep you get keeps you honest. You likely need to tighten up your efforts more than you realize. “You may think you are consuming 1,500 calories a day, but are you?” asks Maples. Those extra bites here and there that you sneak in can count up quickly. And make sure the daily calorie goal you’ve set for yourself is still in the right zone to continue to lose weight.

Keep Moving

Be sure to keep moving, or move more frequently if you’re normally mostly sedentary. Strength training is also key for building and maintaining more muscle mass to keep your metabolism humming. The Centers for Disease Control and Prevention recommends 150 minutes of moderate-intensity physical activity and two days of strength training each week.

Consider Weighing Yourself Regularly

Don’t let a discouraging plateau keep you from hopping on the scale every week if this approach feels comfortable for you. A large international study found that people who weigh themselves once or twice a week are more successful with weight loss, particularly for those who were categorized as overweight or obese.

Refocus Your Goals

“You may desire weight loss, but I’d call that a ‘desired outcome’ rather than a goal,” says Maples. Instead, set goals you can control. Maybe you pledge to walk briskly for 30 minutes four times a week, only eat at planned snack and meal times, or give up alcohol for the month. A good way to approach this is by setting SMART goals – those that are specific, measurable, achievable, realistic, and timely.

Bask in Your Other Successes

Instead of feeling annoyed, think about the other accomplishments you’ve achieved so far. Maybe you can walk up a flight of stairs without getting winded or a pair of jeans you loved years ago now zips up again. “Focus on what has been working and wait it out, knowing that the scale is not the only measure of success,” says medical nutrition therapist Lauren Harris-Pincus, RDN, of Basking Ridge, New Jersey, author of The Protein-Packed Breakfast Club.

Conclusion

While a weight loss plateau can be frustrating, you can push through it once you understand the underlying reasons and address them. Consider implementing one or more of these expert strategies to help overcome plateaus and reignite your success.

FAQs

Q: Why do I have to lower my calorie intake?

A: A lower calorie requirement is a common cause of a weight loss plateau. As your body adjusts to the new diet and energy stores, it may require fewer calories to sustain weight loss.

Q: How can I overcome water weight loss?

A: Focus on sustainable long-term weight loss by eating whole foods and maintaining a consistent energy balance. Avoid extreme calorie deficits that can lead to water weight loss, which is often temporary.

Q: How much exercise do I need to do daily to lose weight?

A: Aim for 150 minutes of moderate-intensity physical activity and two days of strength training each week. Make sure to also incorporate high-intensity interval training (HIIT) to maximize your caloric burn.