Weight loss plateau: Why have I stopped losing weight?

What is a weight loss plateau?

A weight loss plateau is when your weight stays stable for several weeks despite continuing the same healthy routines. 

This does not mean your plan isn’t working. Weight loss is rarely linear, and plateaus happen as the body adapts to changes in calorie intake, activity, and overall weight.

Signs you're in a weight loss plateau

• Your weight has stayed the same over several weeks

• You’ve continued to eat a reduced-calorie diet and exercise regularly

• You haven’t made any major changes to medication, sleep, or routine

Why does weight loss plateau?

Several biological and behavioural factors can cause a weight plateau:

• Metabolic adaptation: As you lose weight, your body burns fewer calories

• Reduced calorie burn: A smaller body requires less energy for daily activities

• Water retention: Hormonal shifts and increased exercise can cause temporary water weight

• Hormone changes: Appetite‑regulating hormones fluctuate during weight loss

• Activity changes: As routines become familiar, changes in overall activity levels and day-to-day movement can affect how much energy you use

How long does a weight loss plateau last?

There is no fixed duration for a weight loss plateau. Day-to-day changes in fluid levels and other factors can mask progress, so it is more helpful to look at the overall trend over several weeks. Weight loss may resume, but this is not guaranteed. If there has been no change for several weeks, consider reviewing your plan with a healthcare professional or registered dietitian.

What to do if your weight loss has plateaued

It may help to review your eating patterns, portion sizes and activity levels. Avoid making restrictive or extreme changes. Before reducing your calorie intake further or significantly increasing exercise intensity, speak to a healthcare professional or registered dietitian if you have a medical condition, take weight loss medicine, are pregnant or breastfeeding, or have a current or previous eating disorder.

Include suitable strength-based activity to help maintain or build muscle and support overall fitness.

These changes may support your health and help with continued progress, although results will differ between people.

Will a weight loss plateau go away on its own?

A weight loss plateau can go away on its own. However, there’s no guarantee that this will happen for every plateau. It may be useful to review (and potentially adjust) your diet or exercise as your body may have adapted to your current routine.

Can you plateau if you’re taking weight loss treatment?

Weight loss can slow or level off while taking weight loss treatment. This does not necessarily mean that the treatment has stopped working. Continue taking your treatment exactly as prescribed and do not change your dose without speaking to your prescribing clinician. If your weight has remained stable for several weeks, your clinician can review your progress, how you are taking the treatment, any side effects and whether your current treatment plan remains appropriate.

How to manage a plateau on weight loss treatment

Continued physical activity, reduced-calorie diet, hydration, and sleep can form part of a healthy weight-management plan. Do not change your dose without speaking to your prescribing clinician.

When to speak to a clinician

If you experience new symptoms such as an increased appetite or unusual fatigue, it’s a good idea to contact a clinician. If you are on a weight loss treatment this may involve reviewing your current dose.

FAQs

Why has my weight loss stopped?

Weight loss may slow or plateau due to several factors, including: metabolic adaptation, hormonal changes, water retention or reduced calorie burn as your weight decreases. These changes are normal and do not mean you should abandon any healthy lifestyle changes.

Can sleep affect weight loss?

Poor sleep may affect appetite, food choices, mood and energy levels, which can make weight management more difficult.

References

https://www.ncbi.nlm.nih.gov/books/NBK576400/

https://pmc.ncbi.nlm.nih.gov/articles/PMC9031614/