Overcome a Weight Loss Plateau March 13, 2025 You’re on your way to losing those extra pounds. For weeks you’ve been eating fewer calories and moving more. You’ve lost some weight but suddenly it seems the pounds are hanging on for dear life. Welcome to the weight-loss plateau — a common roadblock in the weight-loss journey. “Hitting a plateau is frustrating, but understanding why it happens and how to push through will help you stay focused and motivated,” said Stacy Braff, MD, of Samaritan Internal Medicine – Corvallis. Reasons for Weight Loss Plateaus Metabolic Slow-Down Our bodies have metabolic and hormonal mechanisms to prevent weight from coming off too fast, ultimately to prevent starvation. “We have natural set points in weight, regulated by hormones, to keep weight on. Metabolic mechanisms are trying to keep the body at its baseline weight,” Dr. Braff explained. “The set point theory is that our body must get used to a certain weight loss amount before allowing further loss.” While there are ways to break through these plateaus, Dr. Braff noted, “Sometimes, we just need to get used to the idea that the body needs to stay at a certain weight for a while.” Lifestyle Issues Another reason for the plateau could have to do with calorie creep and other choices we may not realize we’re making. “When people start a diet or improve their nutrition, they tend to be vigilant in their eating habits. As they lose weight, they begin to feel more comfortable in their clothes and can start to lose focus,” said Dr Braff. In other words, “cheat meals” can turn into “cheat days or months.” To avoid this, Dr. Braff suggests tracking everything you eat. “There are multiple free or low-cost apps, such as MyFitnessPal, LoseIt, Chronometer and others to help you track everything you put into your mouth. This process helps you stay mindful of how much you are eating. Calories add up surprisingly fast,” she said. Poor sleep habits can also contribute to plateaus, as can inadequate nutrition and increased alcohol intake. Tracking in a journal will help you become more aware of any adjustments that need to be made. Too Focused on The Scale The scale is an important tool for monitoring weight loss, but if a certain number is your primary goal, you may soon feel frustrated. Keep your motivation up by having broader health and wellness goals, Dr. Braff noted. “Losing weight has many health benefits. For instance, a 5 to 10% weight loss can significantly improve blood sugar, cholesterol and most other health conditions,” she said. “Losing 10% can improve sleep apnea by 50%.” Additionally, a 5 to 10% weight loss can improve quality of life. “As we become more mobile, we can do activities we may not have been able to do comfortably before like playing with our children and grandchildren, going for walks in nature, or enjoying a bike ride through the neighborhood,” she said. Taking the time to celebrate these important achievements can help keep you motivated, even if your weight loss has slowed down.
