Why Am I Not Losing Weight? Understanding Plateaus

First: you probably haven't done anything wrong

A weight-loss plateau — where progress stalls despite consistent effort — is one of the most common and demoralising parts of the journey. Research suggests the large majority of people trying to lose weight experience one. It is a normal, expected phase, not a sign of failure.

The biology of a plateau

As you lose weight, your body becomes more energy-efficient: it needs fewer calories to function at your new, lighter weight. At the same time, appetite hormones shift to increase hunger. Together these are called metabolic adaptation — your body's counter-regulatory response to weight loss.1 One analysis estimated that for each kilogram lost, appetite increases substantially more than metabolism slows — meaning the bigger challenge is often hunger, not a 'broken' metabolism.2

What actually helps

Small, sustainable adjustments beat drastic ones: review portion sizes (creep is common), prioritise protein to protect muscle, add resistance movement, and protect sleep. Crucially — don't slash calories further in panic. That tends to worsen muscle loss and hunger. Plateaus are usually temporary.

When it's worth a clinical conversation

If you're on a supervised weight-management pathway and have genuinely plateaued, it's worth raising at your review rather than changing anything yourself. A clinician can look at the whole picture safely. Never adjust a prescribed treatment on your own.

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