How to break a weight loss plateau
Quick facts: A weight loss plateau is when your progress stalls despite sticking to your healthy habits. It’s a normal part of losing weight and usually happens because your body has adapted to your new routine. Small changes to your diet, activity, sleep and stress levels can often get things moving again, and weight loss medications may help if the plateau persists.
Reaching a weight loss plateau can feel frustrating, especially when you’re still putting in the effort. The reassuring news is that plateaus are completely normal, and there are several simple steps you can take to start making progress again.
In this blog, we explain whether a weight loss plateau will pass on its own and outline the practical changes that can help you break through one.
Will a weight loss plateau go away on its own?
A weight loss plateau can sometimes resolve by itself, but more often it’s a sign that your body has adjusted to your current routine and needs a fresh approach.
When you lose weight, your body may need fewer calories to function than it did before, simply because there’s less of you to fuel. This means the calorie deficit that once helped you lose weight might not be enough to keep the progress going any longer.
Your metabolism also adapts over time, which can slow things down further – and changes to other factors like your sleep schedule and your stress levels can also contribute to a plateau.
If you still want to lose more weight, it’s usually more effective to make a few considered changes to your habits. The good news is that small adjustments are often enough to get you moving in the right direction again.
How do you get over a plateau in weight loss?
Breaking through a plateau is usually about refreshing your routine rather than overhauling it completely. Here are some practical changes that can help.
Eat more protein and fibre
Protein helps you to feel fuller for longer and supports your body in maintaining muscle, while fibre also keeps you feeling satisfied and supports healthy digestion. This makes you less likely to snack and accidentally consume more calories than planned.
Lean protein and fibre-rich foods – such as vegetables, whole grains and pulses – are great additions to your diet.
Alter your calorific intake
As you lose weight, your calorie needs change. It can be worth reviewing your intake to make sure it still reflects your current weight and activity levels, and consuming fewer calories to kickstart your weight loss again.
In some cases, your calorific intake can creep back up without you noticing. Keeping a food diary for a week or two can help you to spot if this is happening, and can also allow you to be more mindful about your dietary choices..
Introduce variety into your physical activity
If you’ve been doing the same workouts for a while, your body may have become more efficient at doing them, burning fewer calories as a result. Trying a different type of exercise, such as swimming, cycling or strength training, can challenge your body in new ways.
Increase exercise frequency, duration and intensity
Gradually building up how often, how long or how hard you exercise can help increase the number of calories you burn. Even small increases, such as adding an extra walk or a few more minutes to a session, can make a difference over time.
If workouts aren’t your thing, try to think of ways you can build more activity into your daily routine. This can help to make your goals more achievable. Consider:
- Parking further away from your destination and walking the rest of the way
- Walking for shorter trips, such as to the corner shop or local beauty spots
- Challenging yourself to perform certain tasks at home and in the garden under a time limit to get your blood pumping
- Taking more trips when moving things up or downstairs at home.
Manage stress and get better sleep
Stress and poor sleep can affect the hormones that influence appetite, sometimes making it harder to lose weight. Prioritising good quality sleep and finding ways to manage stress, such as relaxation techniques or gentle exercise, can support your overall progress. Try:
- Meditation
- Less screen time (particularly before bed)
- An evening walk to relieve stress and tire yourself out.
Seek medical advice on weight loss treatments
Sometimes, you might need a little extra help shaking off a weight loss plateau. Weight loss medications, including appetite suppressants and treatments that affect the way you digest certain nutrients, may help.
If you’re made changes and still feel stuck, think about speaking to a healthcare professional. Our Day Lewis Pharmacy team can talk through your options, including suitable weight loss treatments where appropriate, and help you to find an approach that works for you.
FAQs
How many weeks is a weight loss plateau?
There’s no set length for a weight loss plateau, as it varies from person to person. Some last a couple of weeks, while others continue for longer if habits stay the same. Remember, it’s normal to experience fluctuations in your weight loss journey from week to week..
Generally, a stall of a few weeks despite consistent effort is considered a plateau, but making small adjustments to your routine can often help you to move past it.
Why does a weight loss plateau happen?
A plateau usually happens because your body adapts to weight loss.
As you become lighter, you need fewer calories, so a deficit that once worked may no longer be enough. Your metabolism can also adjust, and changes in muscle, water retention and hormones can play a part, too.
Is a weight loss plateau good?
A plateau isn’t a setback, even though it can feel like one. It’s often a sign that your body has adjusted to a healthier weight and routine, which is good news as it indicates what you’ve done so far has been working.
Reaching a plateau can also be a useful moment to review your habits and make small changes that set you up for steady, sustainable progress in the future. If you’re finding it difficult, our pharmacists are here to help.
