Weight Loss Plateau: Does It Affect Your Weight Loss Journey | Fitelo

Rebekah Pais

Written by Rebekah Pais

Weight Loss Plateau

Table of content

Maya: I’ve crossed every limit of having a bad weight loss journey and google has a name for it too – “Weight Loss Plateau”.

Simran: Kaha se milta hai tujhe yeh adboot naam?

Maya: I knew it! tujhe pata nahi hogga what weight loss plateau is. That is why I want you to read this article.

Kya aap bhi Maya jaise anjan ho? 

Let us guide you!

Do you ever feel like your body stops reacting to changes in your eating habits and activity levels just as you start to notice progress? Or perhaps you’re following a maintenance diet and discover that you’ve gained a few pounds when you walk on the bathroom scale.

Let’s unleash all about “Weight Loss Plateau and How To Break Through Them”.

What Is Weight Loss Plateau?

If you’ve made numerous failed attempts to lose weight in the past, you are aware of how challenging it is to continue dropping weight and keep it off over the long term. 

Short-term fat loss is frequently accompanied by ultimate weight gain. The ideal weight loss solution would involve phases of body fat loss and weight maintenance until we reached our target weight. 

In the first few weeks after making lifestyle changes, we frequently lose weight rapidly. But after a few weeks, we might observe the scales completely stop moving or the numbers begin to rise again when we start a weight-loss quest, we frequently believe it will be linear. We believe we can continue to lose weight at the same pace we did when we first began. This is not the situation, though.

Often when we embark on a weight-loss journey, we assume it will be linear. We think we can keep losing weight at the same rate as when we first started. But this isn’t the case.

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Weight Loss Plateau

Why Does Our Weight Plateau?

Prior to starting to lose weight again, the weight-loss plateaus are necessary to give our bodies a chance to “reset.” A hypothesis known as the “set-point theory” explains this. 

  • A temperature of 37 degrees is typical for our physiology.
  • The body will exert every effort to return to that usual temperature if we stray above or below it.
  • It will sweat to reduce our body temperature or shiver to increase it. 

Let’s understand it even better.

Each person has a natural “set point” weight, which is the amount of food our bodies naturally consume when we eat well. Our set point is determined by our DNA and our surroundings.

Over a long period of time, slow, gradual weight increase can deceive our body into believing that its set point is higher than it is, causing our body to resettle at a higher weight. 

According to research,

  • The average person will have a set-point range of 5 to 10% of their body weight, which means that our bodies can easily lose or gain between that range at any given moment.
  • For instance, if your body’s “set point” is 12 stone (76 kg), it could easily lose or acquire between 8 and 17 lbs (4 to 8 kg). 

Going below this level, though, would be very difficult. Within our set-point range, our body is designed to operate at peak efficiency, and it will make every effort to keep that range.

How To Break Through Weight Loss Plateau?

As we previously stated, it’s challenging to lose weight, and reaching a plateau is typical. However, don’t let false statements and researchers bother you. Check it out.

Here are five strategies for overcoming a weight loss plateau.

1. Avoid Crash Diets

Weight Loss Plateau

It’s tempting to give one of the well-liked low-carb diets like juice cleanses, the keto diet, intermittent fasting, or some other low-carb choice, a try that your friends (or the Internet) may have suggested. 

Even though these diets produce fast results, they might be detrimental to your long-term success in losing weight. When someone goes on a crash diet, they frequently lose a lot of weight during the diet and then quickly gain it back. 

Then the diet is restarted, and the cycle, which resembles a yo-yo, resumes. Crash diets cannot be maintained. These diets also slow metabolism and lower lean body mass, which makes it more difficult to maintain weight loss over the long run.

Avoiding crash diets entirely and learning better hunger management techniques with the best weight loss services, is the more effective strategy because most crash diets make you feel hungry more frequently.

2. Manage Your Hunger By Eating The Right Foods

No junk

The ability to control your hunger is essential for sticking with a weight loss strategy. Foods vary greatly from one another. Some foods are packed with nutrients that fill you up and keep you feeling full for an extended period of time. 

Other meals are packed with empty calories and don’t do anything for your health or feeling of fullness. Due to improper hunger control, the majority of people reach a weight loss plateau or abandon their weight loss program.

3. Track Your Diet And Exercise

diet & exercise

There is indeed a weight loss equation. The arithmetic involving the number of calories consumed compared to the number of calories burned is the key to weight loss. Weight loss results from a calorie deficit. Weight increase results from an excess of calories. 

While you can estimate how many calories you consume at each meal and how many calories you burn while walking, tracking both your diet and exercise will give you a much more accurate image of where you may be going over (or under) your recommended daily allowance of calories.

Additionally, keeping note of your workouts can help you be more realistic about the best ways to motivate yourself to exercise. The 150 calories you burned on the elliptical shouldn’t be rewarded with a 300-calorie coffee drink in order to keep your weight loss efforts on track. 

Actually, keeping note of your exercise or simple habits like climbing stairs for weight loss may reveal that rewarding yourself with something other than food is the best way to lose weight.

4. Add Aerobics And Strength Training To Your Routine

aerobics & strength

The ultimate weight loss exercise is cardio. But did you realize that gaining muscle can speed up your metabolism generally? 

Cardio-like aerobics exercise is a good method to burn calories while you exercise, but adding muscle can increase your calorie expenditure even when you aren’t working out. 

All day long, lean body mass, which contains muscle, uses energy, which it obtains from calorie burning. You will expend more calories while at rest if you have more muscle.

You can add strength without becoming a bodybuilder or powerlifter, too. Simple bodyweight exercises or resistance band workouts can help you develop muscle even in just 15 minutes. 

Don’t completely give up exercise, but substitute a few times per week of it with resistance training to increase your metabolism and gain lean muscle mass.

5. Shift Your Weight Loss Mindset

weight loss

Although we would all like to lose weight quickly, it simply cannot be done in this manner. Crash diets can produce temporary results, but long-term weight loss success necessitates making healthy choices the majority of the time and simply being patient. 

Although a sustainable diet does not result in the same level of rapid weight loss as a crash diet, you must embrace this fact if you want to succeed long-term. The truth is “slow and steady wins the race” is accurate when it comes to weight loss. You need a long-term fix which a fast diet won’t do.

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Weight Loss Plateau

Take Home Message By Fitelo

On our weight-loss journey, a weight-loss plateau is a time of “stalling” or even weight gain. 

The plateaus are necessary for long-term weight loss because there is no healthy, sustainable way to lose weight that is linear. 

The “set-point theory” explains why it’s crucial to give our bodies time to “reset” before we can start dropping weight once more. Going below one’s individual set-point weight is very difficult for everyone. 

The weight management phase, or weight loss plateau, is crucial to give our body time to adjust, so a weight-loss plateau doesn’t mean our healthy lifestyle changes aren’t working. 

We can gradually reduce our set-point weight.

Fun Fact

Can having one meal be better than having a whole day meal? Basically, the trick is to eat mindfully with the right diet plan that only the right expert dietitian can provide you with.

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Frequently Asked Questions

Q. What Is A Weight Loss Plateau?

Ans. A weight loss plateau is when your body weight stops changing. Every person who tries to lose weight ultimately reaches a weight-loss plateau. 

Q. How To Overcome Weight Loss Plateau?

Ans. 4 easy ways to follow.

  • Rework your routines, which means working on your eating and exercise habits.
  • Cut fewer calories. 
  • Reduce your daily calorie intake 
  • Boost your exercise routine. 

Q. How Many Weeks Is Considered A Weight Loss Plateau?

Ans. A weight loss plateau period can last between eight to twelve weeks. Although, it also varies from person to person.

Q. When Does A Weight Loss Plateau Happen?

Ans. You hit a weight loss plateau when the number of calories you consume and expend is equal. You need to either raise your physical activity level or reduce the number of calories you consume in order to lose more weight.

Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets really overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life

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