Weight loss plateau, how to restart your weight loss

Why weight loss stalls

Your body adapts. Lighter, it uses less energy, both moving and at rest. The gap that made the scales go down gets smaller until it disappears. This is mechanical, not a question of willpower.

2 other things play a part. The body can hold on to a little water while it uses its fat stores, which hides real progress for a while. And with the same menu every day, portions creep up without you noticing. Our article on metabolism and weight loss explains how the body adjusts.

Restart with your plate

Cutting portions even further is not the answer. Vary instead.

• Check your real portions. Weigh your food for 2 or 3 days to see where amounts have crept up. Cereal, pasta, cheese and oil are the usual suspects.
• Change your menus. Alternate fish, eggs, chicken and pulses to break the routine.
• Focus on protein. Protein contributes to the maintenance of muscle mass, and muscle uses energy at rest. Aim for a source at every meal, eggs in the morning, fish or chicken at lunch, lentils or beans in the evening.
• Keep meals complete. A filling meal avoids evening grazing, often the real cause of a plateau.

Your needs have also dropped with your weight. The NHS guide to calories gives 2,000kcal a day for an average woman and 2,500kcal for an average man, and a lighter body needs a little less. Our guide to how many calories to eat to lose weight helps you recalculate.

Vary activity rather than doing more

The body gets used to effort too. The same walking route ends up costing less energy. Add 2 short strength sessions a week, a few squats, press-ups against a wall, a plank. The NHS physical activity guidelines for adults recommend strength activities on at least 2 days a week. A faster walk or a hillier route also raises your energy use without any equipment.

How long a plateau lasts

A plateau often lasts a few weeks. The classic mistake is to cut everything harder, which costs muscle and makes the regain more likely afterwards. Keep your habits, change 1 thing, and judge it over 3 or 4 weeks with a tape measure as well as the scales.

If your weight has not moved for several months despite changes, or if you feel unusually tired, talk to your GP. This article does not replace advice from your GP or another health professional.

At the Witney club

A plateau is easier to get through with someone who checks in every day. At our club, the coaches trained in nutrition support members daily, and the free assessment helps spot what has crept back. Our article on avoiding yo-yo dieting is also worth reading.