Stuck in a Weight Loss Plateau? Here’s What Might Be Going On

You’ve been doing “all the right things.”

You’ve swapped the takeaways for home-cooked meals, started moving your body more regularly, and made a real effort to look after your health. For the first few weeks, the results were encouraging—your clothes fit better, your energy improved, and the number on the scale started to shift.

But now? Everything’s slowed down.

The scale hasn’t budged in weeks. You’re still putting in the effort, but the progress seems to have stalled. It’s frustrating. Disheartening. And it can leave you questioning whether it’s even worth continuing.

Sound familiar?

You’re not alone—and you’re certainly not doing anything wrong.

Let’s unpack some of the most common questions around weight loss plateaus, so you can understand what’s happening and feel more confident about what to do next.

Why do weight loss plateaus happen?

Plateaus are a natural and expected part of the weight loss journey. When you first make changes, your body responds quickly. But as it adapts to a new routine—or a new weight—it becomes more efficient, using less energy to do the same things.

That means the same habits that helped you lose weight early on may not have the same effect weeks or months later. It doesn’t mean you’re failing—it just means your body has caught up with your routine.

Could I be eating too little?

It may sound strange, but yes—eating too little can backfire. Severe calorie restriction can cause your metabolism to slow, as your body tries to conserve energy. You might also feel hungrier, more fatigued, or more likely to overeat later.

What to try:

Focus on nourishment, not punishment. Include protein, fibre, and healthy fats with every meal to support fullness and energy. A balanced plate helps your body feel safe and supported—which is key to sustainable progress.

What if I haven’t changed anything?

That might be part of the issue. The body thrives on challenge and change. If your meals or workouts have become repetitive, they might not be stimulating the same response anymore.

What to try:

Try mixing things up: a new recipe, a different walk route, or adjusting your meal timing slightly. These small changes can have a surprising impact.

Am I losing muscle instead of fat?

If your diet is lacking in protein or your activity doesn’t include resistance-based movement, you could be losing lean muscle instead of body fat. This affects metabolism and long-term progress.

What to try:

Aim to include strength-based exercises (even bodyweight ones) a couple of times a week, and make sure your meals include enough protein—especially after movement.

Could stress or lack of sleep be affecting it?

Absolutely. Ongoing stress and disrupted sleep can interfere with hormones that regulate appetite, blood sugar, and fat storage. Even with a perfect meal plan, these factors can quietly stall your progress.

What to try:

Prioritise recovery. Aim for consistent sleep, wind-down time in the evening, and moments of pause during the day. A short walk, a stretch break, or even just stepping outside can help reset stress levels.

Should I give up?

Definitely not. A plateau isn’t a sign to quit—it’s a sign to check in.

What to try:

Take a step back and reflect. What’s already improved? Energy? Digestion? Mood? Progress isn’t always reflected in numbers. Sometimes your body is simply integrating the changes before it moves forward again.

Final Thoughts

Weight loss plateaus are common, temporary, and often necessary. They’re not setbacks—they’re invitations to reassess, reset, and keep going with more clarity.

If you’re not sure where to go from here or feel stuck in your current routine, guidance can make all the difference.

Book a consultation with a certified Health Coach to get tailored support and practical strategies that match your lifestyle and goals! Because sometimes, the next breakthrough starts with the right conversation.

References:

Waehner, P. (2021, November 17). How to Fix a Weight Loss Plateau. Verywell Fit.