Why Weight Loss Plateaus Happen and How to Break Through Them

When you’re actively trying to lose weight, the pounds may come off quickly in the beginning. Over time, progress slows down, and sometimes, it seems to stop completely. If you’ve gone several weeks without seeing the scale move, you’re probably in a weight loss plateau.

A plateau is typically two to four weeks of no meaningful change in your weight, measurements, or how your clothes fit, despite sticking to your routine. For some, it means their weight stays exactly the same, for others, it’s a cycle of ups and downs that averages out to no progress. Either way, it signals that something about your current plan isn’t working for your body.

It’s tempting to respond by cutting calories further or doubling down on workouts. Sometimes that helps for a few days, but it often backfires and your energy tanks, you get more unhealthy cravings, your sleep suffers, and the scale still doesn’t move.

If you’ve been stuck for a while, an internal medicine specialist can help you determine what’s going on. Medical factors such as thyroid issues, insulin resistance, PCOS, sleep apnea, medication side effects, and perimenopause can all stall your progress. At Integrative Primary Care, our team examines how these factors may be contributing and puts you through the most reliable ways to get and keep those extra pounds off.

Why weight loss plateaus happen

One of the most common reasons is simply that your body has adapted. When you lose weight, your body requires fewer calories to function than it did before. That means the calorie deficit that worked at the start may no longer be enough to create progress. 

Another factor is that daily habits shift over time. Even when you think you’re sticking to the same routine, you may not notice small changes creep in, like eating slightly larger portions, moving a little less, or snacking more. All of these can reduce the calories you burn each day.

Sometimes, the issue isn’t habits at all, but health conditions. Thyroid disorders, insulin resistance, PCOS, or even side effects from certain medications can all make weight loss more challenging. Stress and poor sleep can also interfere, not only by changing appetite hormones but by making it harder to follow through on healthy choices. This is why willpower alone might not be enough to get you through a plateau.

What to do when you’re stuck

The first step is to make sure it’s truly a plateau. Weight can fluctuate daily for reasons that have nothing to do with fat loss — like water retention, hormonal shifts, or even a salty meal the night before. A true plateau is usually defined as several weeks with no progress in weight or body measurements.

If that’s the case, it helps to step back and look at the bigger picture. Tracking your food and activity honestly for a short period can reveal habits you weren’t aware of. Making adjustments such as adding more protein, incorporating strength training, or finding ways to move more throughout the day can restart progress without drastic changes.

But if you’ve tried these strategies and still feel stuck, that’s the time to get expert help. Our team can run tests to identify any hindrances to your goals, from thyroid issues to insulin resistance. They can also review your medications to see if any might be affecting your weight and recommend alternatives if appropriate.

The key to moving past a plateau is steady, sustainable changes. For some, that might mean adjusting meal timing or focusing on better sleep. For others, it might mean adding resistance training or addressing stress. In certain cases, medical treatments or weight management medications may be what you need to get you over the hump. 

Weight loss plateaus don’t mean you’ve failed at your wellness goals. What they do mean is that something needs to change, whether it’s your nutrition, your sleep, or your medical care. To figure it out, schedule a visit today at Integrative Primary Care.