You’ve been eating well, moving more, and seeing results — then suddenly, progress stalls. Almost everyone hits a weight-loss plateau at some point. The good news? It’s normal, temporary, and fixable.
The Science
When you lose weight, your body burns fewer calories simply because it’s smaller. This is called metabolic adaptation — your metabolism adjusts to conserve energy. A study in Obesity found that energy expenditure can drop by up to 15% after significant weight loss, even when activity levels stay the same (Obesity 2016 ).
Hormonal changes also play a role. Leptin (which signals fullness) decreases, while ghrelin (which stimulates hunger) increases — making you feel hungrier as you lose weight. This biological pushback is why consistency matters more than intensity.
According to NHS guidance, plateaus are a sign to review habits, not to give up. The NHS Weight Loss Plan suggests reassessing calorie intake, increasing activity slightly, or reintroducing structure like food logging (NHS Better Health ).
Tips for UK Readers
Recheck portions: Over time, we naturally serve larger portions again — use measuring cups or a kitchen scale for a week.
Update your calorie needs: As you lose weight, your calorie requirement drops. Use the NHS calorie calculator to adjust targets (NHS Calorie Calculator ).
Vary your workouts: Add resistance training or high-intensity intervals — both can boost metabolism.
Focus on protein: Helps preserve lean muscle and increases satiety.
Review sleep and stress: Poor sleep and high cortisol levels can hinder fat loss.
Track non-scale victories: Better stamina, mood, or waist measurements still mean progress.
Stay patient: Plateaus often resolve within a few weeks if you maintain consistency.
Friendly Note
A plateau isn’t failure — it’s feedback. It means your body is adjusting to a healthier you. Small tweaks, a bit of patience, and trust in the process will get you moving forward again.
Remember: You haven’t stopped progressing — you’ve just entered a new phase of it.