Is It Normal to Plateau in Weight Loss, and How Long Does It Last?

A weight loss plateau is when weight loss stalls after a period of successful weight loss from following a diet and exercise regimen. Experiencing a weight loss plateau is certainly normal, but it doesn't have to mark the end of your weight loss journey.

Weight loss can be a confusing and divisive topic. The method or diet that helps one person shed 20 pounds might not help another person at all. To make matters even more complicated, an exercise regimen or healthy eating pattern might work for a few weeks, only for weight loss to seemingly stall. This period of little-to-no results after a significant loss is called a weight loss plateau.

Is there a way to move past a weight loss plateau, or is this new weight simply your stopping point? It’s possible to lose more, but it will take some commitment and adjustments. 

Read on to learn more about why plateaus occur and how to continue past this point of weight loss frustration. 

You might have begun a new eating pattern with gusto, but now, you feel stuck and demotivated. Whether you adhere to a plant-based or Paleo diet or simply count calories, it’s easy to feel accomplished in the beginning. Pounds often fly off after you first make a drastic change in your diet.

A weight loss plateau occurs when your current calorie and activity level no longer results in discernible weight loss. For example, an adult on a 2,200-calorie diet might eliminate 500 calories a day. This person might lose 10 pounds over the course of a few weeks and then experience a plateau with no weight loss afterward. 

To lose more weight, they should first consider recalculating their calories and making sure they’re not eating too much. For example, sodas, chips, and candy can contain hundreds of hidden calories.

Perhaps your weight loss has stalled over the past few weeks. Maybe you’ve even gained back a pound or two. If so, don’t worry: You can put a stop to the increase by figuring out which behaviors have contributed to the plateau. 

Consider these common culprits:

• Carelessness: You’ve been so encouraged by the steady weight loss that you’ve forgotten to pay attention to your diet.
• Different dietary choices: You’ve picked up a habit of drinking high-calorie beverages (sodas, juices, and even milk contain a lot).
• Stress: You’ve gone through a period of stress and have started eating “comfort food” to cope.
• Not enough sleep: You’ve cut back on sleep for work or personal reasons, or your sleep is regularly of poor quality. Good sleep is closely tied to healthy weight loss. As a bonus, you’re less likely to give in to a snack if you’re asleep.

Often, though, your plateau is not caused by anything you’ve done. When you changed your dietary pattern to a healthier one or began to cut out calories you didn’t need, your weight probably changed quickly. You lost both muscle and fat, and your metabolism decreased. Now, your body has a new set point that’s aligned with your current level of calories and exercise. To change your weight, you must change your habits — again.

Are you experiencing a plateau? Fortunately, there are many ways to move forward with your weight loss plans. First, make sure you can realistically achieve the goals you’re setting for yourself. According to weight loss experts, you should only aim to lose up to two pounds per week. Losing weight faster than this could put your overall health at risk. 

Cutting out unnecessary calories and increasing your exercise is a good start. Follow the tips below when you feel like you’ve followed all the right tips and your weight still won’t budge.

1. Pay attention to your eating patterns even after experiencing significant weight loss.

It’s tempting to throw away the scale and go back to eating whatever you want if you’ve lost nine of the 10 pounds you wished to shed. If this goal is important to you, though, be vigilant even when you're succeeding. Start consistently adhering to a healthy diet that includes nutrient-dense proteins like salmon, turkey, and Greek yogurt, and avoid jumping on fad diet bandwagons or crash dieting (where you simply stop eating to lose weight).

2. Consider reducing your carbohydrate intake.

Calories matter, but so do the types of foods you’re consuming. You probably know not to eat and drink large quantities of junk food (i.e., “empty calories”) when you’re trying to lose weight. 

Additionally, low-carb diets have become popular because they eliminate the majority of carbohydrates in a person’s diet, which can promote weight loss. Low-carb diets can cause rapid weight loss — though they can be hard to sustain long-term. 

If you’re planning on lowering your carbs for the long haul, it’s best to speak to a nutritionist about how to continue getting the nutrients that normally come with carbs.

3. Avoid judging yourself 

Weight, body shape, and dieting can be highly emotional topics. You might be tempted to judge yourself negatively if you can’t seem to lose weight when you want to. You might even want to quit your new lifestyle when it fails to show results. Know, though, that weight loss plateaus are normal. They’re simply a sign that your body is getting used to your current level of calories and exercise. 

Experiencing a plateau now doesn’t mean that you can’t keep losing weight. It also doesn’t mean that you can’t enjoy your life. If you have several weddings, celebrations, or holiday gatherings to attend (or other situations where you might not want to watch your diet), it’s fine to keep plateauing for a little while if you’re healthy overall.

4. Get more sleep.

You can gain weight if you’re not getting enough sleep, and sometimes, you can lose weight if you get better sleep. If you’re someone who skips on sleep to be more productive — or if you simply like staying up late and think you’re doing OK on six hours a night — try boosting your overall health by getting at least eight hours every night. You might notice a drop in your caloric intake that helps you move past your plateau.

Experiencing a weight loss plateau is certainly normal, but it doesn't have to mark the end of your weight loss journey. Focus on making good dietary choices, building muscle, and thinking of your new way of living as a lifestyle instead of a crash diet.