Weight Loss Plateau: Why it Can Happen and How to Break Through
Weight Loss Plateau: Why it Can Happen and How to Break Through
A weight loss plateau is is a period when your weight loss slows down or stops. They’re a typical part of most people’s weight loss journey, affecting up to 85% of people.
Even if you’re taking a weight loss treatment like Mounjaro or Wegovy, you’re still likely to run into a plateau at some point, and we’re here to help you through it.
In this guide, we’ll share some simple tools to help you stay on track with your long-term weight loss goals. We’ll look at weight loss plateaus, ways to kickstart your weight loss to overcome them, and how to continue your journey smoothly.
What is a weight loss plateau?
A weight loss plateau is when your weight loss temporarily slows down or even stops. This can happen even if you’re sticking closely to your diet and treatment plan.
This period of slow-down can be frustrating, but it’s a common part of a weight loss journey and can be resolved. What’s important is staying motivated, and continuing to work on your journey.
Remember: Weight loss plateaus can happen whether you’re taking weight loss medications or losing weight through diet and exercise alone.
Why does weight loss plateau?
There are various reasons your weight loss pattern might plateau. These can include:
Water loss
When you first start losing weight, you might find you lose a lot of weight early on, but a large amount of this is likely to be what’s called ‘water weight’.
Your body stores carbohydrates in the form of glycogen. Most glycogen is stored in your muscles. For every gram (g) of glycogen, your body also stores 3-4g of water, which it releases when you first start losing weight. This lost weight is what we call ‘water weight’.
As you lose more weight, your body eventually starts to break down fat. This is a slower process than losing water weight, but it leads to more sustainable, long-term weight loss.
Metabolic adaptation
When you reduce your calorie intake, your body adapts to using energy more efficiently, so you burn less, slowing weight loss.
Your new, healthier eating habits can also cause changes in the hormones your body produces that regulate hunger signals or help you burn calories for fuel. This can slow weight loss as your body adapts to make the most of the calories it’s getting.
Muscle gain
If you’re exercising more, and eating more protein than before, you might be increasing your muscle mass.
Muscle tissue is more dense than fat, so you may find that the numbers on the scale stay the same or go up, even as your body fat decreases.
Hormonal changes
As you lose weight, your levels of insulin (the hormone that regulates blood sugar and fat storage), and leptin (which signals fullness to your brain) go down.
At the same time, levels of the appetite-stimulating hormone ghrelin increase. These shifts can impact your metabolism and your appetite, which can cause weight loss to slow.
Medication dosage
While Mounjaro and Wegovy can help you lose more weight than diet and exercise alone, your body can get used to your current dose. Your prescriber will advise you about whether you need to increase your dose to see the best weight loss results.
Stress
Long-term stress has been proven to increase your appetite. Cortisol, a stress hormone, encourages your body to store more fat, especially around your stomach.
Poor sleep
Studies show that not getting enough quality sleep is linked to slower weight loss. This is because poor sleep disrupts your hormones, making you feel hungrier and decreasing satiety (feeling full).
Falling back into old habits As the novelty of losing weight wears off, it’s easy to slip back into eating larger portions, and unhealthy foods or skipping exercise sessions. You might need to review your diet and exercise plan to make sure you’re sticking closely to the healthy habits you’ve been building for yourself.
Weight loss plateaus are a natural part of any weight loss journey, and most will go away on their own. If you find you’re stuck in a plateau or you’re worried you’re regaining weight, speak to your prescriber. They’ll be able to help identify any issues that could be causing it and suggest changes you can make to your treatment or lifestyle to get you back to smooth and consistent weight loss.
Even if you’re taking Mounjaro, your weight loss can level out. This doesn’t mean that the medication isn’t working, it’s usually just your body responding to eating fewer calories.
It might also be a sign that it’s time to move to a higher dose. Your pharmacist can advise you on what dose is best for you.
How to break a weight loss plateau:
If you’re looking for simple strategies to ramp up your weight loss, you can try:
Taking a fresh look at how many calories you’re consuming: It's easy for portions to creep up, and to fall back into the habit of eating high-fat, high-carb food. Try jumping on Instagram or Pinterest or flicking through a cookbook for some fresh inspiration for healthy, low-calorie, nutrient-dense meals.
Doing resistance exercises: Focusing on strength training will maintain and build muscle mass, which will help you burn a few more calories.
Shaking up your workout: Swap a jog for a swim, rowing machine for a stair climber, or just find a new walking route. Sometimes making things novel can lead to better results by providing a mental boost.
Sneaking in exercise: Fallen back into the habit of taking the lift? Climb the stairs. Do some heavy-duty gardening. Run around with the kids. Even parking farther from the supermarket door adds a few extra steps to your routine.
Sticking to your medication schedule: Mounjaro and Wegovy need to be taken at regular intervals to work; don’t be tempted to stretch out your doses.
Checking your stress levels:Studies have shown links between stress and weight gain. Find your way of relaxing, whether that’s using mindfulness, reading, or kicking back and bingeing your favourite show.
Getting a good night’s sleep: A lack of rest increases cravings. Try to get more early nights and take steps to get a more a restful night’s sleep – reduce blue light by switching off your phone at least an hour before bed, take a relaxing bath, and minimise distractions like noise and light.
Finding support: Losing weight is easier when you’re motivated; look for a weight loss group or ask friends and family to keep you on track.
Checking in with your prescriber: Whether it’s an issue with your medication or something else related to your health that’s slowing weight loss, your prescriber can help. They’re also there to reassure you if there’s nothing to worry about.
Not sweating it: Weight plateaus are normal. Reflect on all that you’ve achieved this far, whether that’s being healthier, having more energy, or fitting into clothes a size smaller. Your plateau will pass if you’re sticking to your routine and habits.
How long do weight loss plateaus last?
Weight plateaus can last from a few weeks to a few months. For some they’ll break naturally, other people find that they need to make a few adjustments to their regime.
An Australian study showed that the most common weight loss patterns each include at least one plateau or period where your weight levels out for around 3 months.
Weight loss plateaus vs. weight regain — what’s the difference?
Your weight plateau checklist
It’s probably a Weight loss plateau if:
Scales show that you’re staying roughly at the same weight
Your weight loss slows significantly
You feel irritable and less motivated
You feel less full after eating
Your energy levels are low, and you feel more tired than normal
You think about food more often and have cravings
It might be weight regain if:
scales show that your weight is increasing
your energy levels are low, and you feel more tired than normal
you feel bloated
you experience mood swings and irritability
clothing feels tighter
progress photos show that you’re not losing weightÂ
When to seek medical help
Seek medical help if you:
experience sudden rapid weight gain
find your weight loss plateau lasts for more than three months, even if you’re sticking to your meal plan and exercise programme
have any signs of other medical conditions (hypothyroidism, Cushing’s syndrome and polycystic ovary syndrome (PCOS) can all cause you to put on weight)
experience severe side-effects from your weight-loss medication or you suspect you may have difficulty tolerating it
have started taking any other medication or supplements
Frequently asked questions:
Will weight loss plateaus go away on their own?
Some weight loss plateaus will disappear naturally, others may take a change in lifestyle, diet or exercise regime to shift.
How many weeks is considered a weight loss plateau?
Two weeks without any change to your weight is considered a weight loss plateau.
Why has my weight loss plateaued?
Slowdowns can occur for many reasons; hormonal changes, food noise becoming difficult to shut out, increased calorie intake, stress, or your body becoming used to your weight loss medication.
Why am I not losing weight on Mounjaro?
You may need to change your dose, adjust your diet plan or consider an alternative treatment. This will depend on how you're responding to treatment and how long your plateau has lasted.
Why am I not losing weight in a calorie deficit?
If you’re in a calorie deficit but not losing weight, it could be due to your initial weight loss being water weight, hormonal shifts, not exercising enough, an underlying health condition, or your dosage may need adjusting
Why am I not losing weight while dieting and exercising?
Not losing weight while dieting and exercising may be due to initial weight loss being water weight, hormonal changes, or needing to change to a higher dose.
How long can weight loss plateaus last?
Weight loss plateaus can last anywhere from 2 weeks to a few months.
Are weight loss plateaus permanent?
Many weight loss plateaus are not permanent; 85% of those on a weight loss programme experience them and find that they pass naturally.
How common are weight loss plateaus?
Very, 85% of those on a weight loss programme experience weight loss plateaus.
Are weight loss plateaus different for men and women?
Yes, studies find that it’s more challenging for women to break weight loss plateaus due to greater hormone fluctuations, slower metabolic rates and, generally, lower muscle mass.
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