Why Weight Loss Stalls (and How to Fix It)
Plateaus are normal. If your weight loss has stalled, it doesn't mean you've failed — it means your body adapted. This guide explains why progress slows and gives you practical fixes that actually work.
Why Weight Loss Stalls
Most stalls happen for a few predictable reasons:
- Metabolic adaptation - you burn fewer calories as you lose weight
- Tracking errors - small inaccuracies remove your deficit
- Reduced daily movement - fewer steps or less activity outside workouts
- Water retention - stress, sodium, carbs, or workouts mask fat loss
- Muscle gain - recomposition can offset scale changes
- Sleep and stress - increased hunger and water weight
How to Fix a Plateau
- Recalculate your TDEE and adjust calories by 100-150
- Weigh and track foods for 1-2 weeks
- Add steps (2,000-4,000 per day)
- Prioritize protein (0.7-1.0g per lb)
- Lift weights 2-4x per week
- Improve sleep and manage stress
Example: Small Adjustments Work
If your TDEE is 2,300 and you’ve been eating 1,900, a 100-150 calorie adjustment can restart progress:
New target: 1,750-1,800 calories per day
When to Recalculate
Recalculate every 4-6 weeks or after a 5+ lb change. Smaller bodies burn fewer calories, so your old deficit might now be maintenance.
Tip: Use weekly averages to judge progress, not daily scale changes.
Plateau Checklist
- Tracked food accurately for 7-14 days
- Adjusted calories by 100-150 if needed
- Added daily steps or light activity
- Focused on protein and strength training
- Slept 7-9 hours consistently
Recommended Tools
Quick Fixes
- Track food precisely for a week
- Reduce calories by 100-150
- Add 2,000+ steps daily
- Lift weights 2-4x/week
- Improve sleep consistency