Weight Loss Plateau: Why It Happens & How to Overcome It

Why Do Weight Loss Plateaus Happen?

1. Metabolic Adaptation & Reduced Calorie Burn

• As you lose weight, your body requires fewer calories to function.
• The initial calorie deficit may no longer be enough to sustain continued weight loss.

2. Increased Appetite & Unconscious Eating

• Hormonal changes (like higher ghrelin levels) can increase hunger.
• Even slight increases in food intake can cancel out the calorie deficit.

3. Decreased Non-Exercise Activity (NEAT)

• The body subconsciously reduces movement and energy expenditure as weight drops.
• If you’re moving less throughout the day, your total calorie burn may decrease.

How to Break Through a Weight Loss Plateau

Increase Protein Intake

• Boosts metabolism and preserves muscle

Change Workout Routine

• Increases calorie burn and prevents adaptation

Track Food More Accurately

• Helps avoid unintentional overeating

Increase Daily Activity (NEAT)

• Walking, standing, and fidgeting add up

Consider a Temporary Diet Break

• Resets metabolism and prevents burnout

Key Takeaways

• Weight loss plateaus are normal and occur due to metabolic adaptation.
• Increasing protein, adjusting workouts, and tracking food intake can help restart progress.
• Boosting daily movement and considering a short diet break can prevent long-term stagnation.

Sources

1. Journal of Clinical Nutrition, "Metabolic Adaptation in Weight Loss Plateaus" https://academic.oup.com/jn/article/152/4/734/5684710
2. American Journal of Physiology, "How Non-Exercise Activity Thermogenesis (NEAT) Affects Calorie Burn" https://journals.physiology.org/doi/full/10.1152/ajpendo.00198.2019
3. Singapore Ministry of Health, "Guidelines for Managing Weight Loss Stalls" https://www.hpp.moh.gov.sg/docs/librariesprovider4/default-document-library/obesity.pdf?sfvrsn=df61e343_1