Weight-loss basics (12)
- Weight loss: Ready to change your habits?
- Weight-loss goals: Set yourself up for success
- Counting calories: Get back to weight-loss basics
- see all in Weight-loss basics
Diet plans (5)
- Weight loss: Choosing a diet that's right for you
- Low-carb diet: Can it help you lose weight?
- Artificial sweeteners and other sugar substitutes
- see all in Diet plans
Mayo Clinic diet (6)
- Weight loss: Gain control of emotional eating
- Snacks: How they fit into your weight-loss plan
- The Mayo Clinic Diet: A weight-loss program for life
- see all in Mayo Clinic diet
Diet and exercise (9)
- Exercise for weight loss: Calories burned in 1 hour
- Strength training: Get stronger, leaner, healthier
- Walking: Trim your waistline, improve your health
- see all in Diet and exercise
Diet pills, supplements and surgery (6)
- Prescription weight-loss drugs: Can they help you?
- Over-the-counter weight-loss pills: Do they work?
- Alli weight-loss pill: Does it work?
- see all in Diet pills, supplements and surgery
Getting past a weight-loss plateau
Just because your weight loss has stalled, don't revert back to your old bad habits. These tips can help you restart your weight-loss plan.By Mayo Clinic staff
You've worked hard to improve your diet and exercise habits, and you've been rewarded by seeing the number on the scale continue to drop. But then for no reason you can identify, the scale doesn't budge — even though you're still eating a healthy, low-calorie diet and exercising regularly. You've hit a weight-loss plateau.
Before you get too discouraged, you should know that it's normal for weight loss to slow and even stall. By understanding what causes a weight-loss plateau, you can decide how to respond and avoid backsliding on your healthy-eating and exercise habits.
What is a weight-loss plateau?
A weight-loss plateau occurs when you no longer lose weight despite continuing with your exercise and healthy-eating habits. Being stuck at a weight-loss plateau eventually happens to everyone who is trying to lose weight.
Although hitting a plateau is common, most people are surprised when it happens to them, for they believed that if they just maintained a reduced-calorie diet, they would continue to lose weight. The frustrating reality is that even well-planned weight-loss efforts often become stalled.
What causes a weight-loss plateau?
The progression from initial weight loss to a weight-loss plateau follows a typical pattern. During the first few weeks of losing weight, a rapid drop is normal. In part this is because when calories from food are reduced, the body gets needed energy by releasing its stores of glycogen, a type of carbohydrate found in the muscles and liver. Glycogen holds on to water, so when glycogen is burned for energy, it also releases water, resulting in substantial weight loss that's mostly water.
A plateau occurs because your metabolism — the process of burning calories for energy — slows as you lose muscle. You burn fewer calories than you did at your heavier weight even doing the same activities. Your weight-loss efforts result in a new equilibrium with your now slower metabolism.
At this new equilibrium, calories eaten equals calories expended. This means that to lose more weight, you need to increase activity or decrease the calories you eat. Using the same approach that worked initially may maintain your weight loss, but it won't lead to more weight loss.Next page
(1 of 2)
- Hall KD, et al. Quantification of the effect of energy imbalance on bodyweight. Lancet. 2011;378:826.
- Franz MJ, et al. Weight-loss outcomes: A systematic review and meta-analysis of weight-loss clinical trials with a minimum 1-year follow-up. Journal of the American Dietetic Association. 2007;107:175.
- Hensrud DD, et al. The Mayo Clinic Diet. Intercourse, Pa.: Good Books; 2010:142.
- Bray GA, et al. Overview of therapy for obesity in adults. http://www.uptodate.com. Accessed Jan. 9, 2012.
- Hensrud DD, ed. Mayo Clinic Healthy Weight for EveryBody. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2005:158.
- Cunningham E. How can I help my client who is experiencing a weight-loss plateau? Journal of the American Dietetic Association. 2011;111:1966.
- Food energy and optimum nutrition for exercise. In: Katch VL, et al. Essentials of Exercise Physiology. 4th ed. Philadelphia, Pa.: Wolters Kluwer Health Lippincott Williams & Wilkins; 2011:81.