Number on the scale not budging? These tips can help.

When you're trying to lose weight, there's nothing more rewarding than watching the scale go down. But if you're like many people, you may reach a point when that scale doesn't move for a while, even though you're eating well and staying active. This is called a weight loss plateau.

Although frustrating, a plateau isn't a sign that you're doing anything wrong, and it usually happens because your body is adjusting to change. As you lose weight, your body needs fewer calories and your metabolism may slow down to save energy. Hormones that affect hunger and fullness can shift too, which may make you feel hungrier. These changes make continued weight loss harder, but they're completely normal.

Weight loss plateaus can happen to anyone. They show up no matter how much weight you've lost, how long you've been trying and how much you still want to lose. They can happen whether you're counting calories, eating low carb, doing intermittent fasting or taking GLP-1 medications. No one is immune, which is why learning how to work through a plateau is so helpful.

The good news is that there are simple steps you can take that usually help get things moving again. When you experience a weight loss plateau, give these a try:

• Take a fresh look at what you're eating. Portion sizes can creep up over time without you noticing. Also make sure you're eating enough protein, which is very important for continued weight loss. Aim for at least 25-30g per meal (these delicious high protein recipes can help you reach that goal). Watch for excess snacking or night eating, but don't skip meals (especially breakfast). Tracking your food for a few days can help you see where habits that worked before may be slipping so you can get back on track.
• Change up your workouts. Your body becomes more efficient when you do the same exercises, which means you burn fewer calories. Add strength training to build muscle and boost your metabolism. You can also try a new workout, increase your pace or mix in short bursts of activity to surprise your body in healthy ways.
• Make sleep a priority. Not getting enough sleep can increase hormones that make you feel hungry and lower ones that help you feel full. This can make it harder to stick with healthy choices. Aiming for seven to nine hours of sleep each night helps your metabolism work the way it should.
• Manage daily stress. High stress levels can make it harder to lose weight because the hormone cortisol can increase cravings and encourage your body to hold onto fat. Simple stress relievers like deep breathing, short walks or a calming hobby can help your body feel more balanced.
• Talk with a healthcare provider if the plateau lasts. If your weight hasn't changed for several weeks, a doctor or dietitian can help you decide if your plan needs adjusting. This is especially useful if you're using medication or have a health condition that affects weight.

If you hit a weight loss plateau, keep focusing on what you can control, stay kind to yourself and remember that plateaus are temporary. As long as you stick with healthy habits, you'll likely see the numbers on the scale dropping again before long. Also, keep in mind that even when the scale isn't moving, you may still be making progress, which you can see in other ways, such as your clothes feeling looser or your stamina increasing.

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Date Last Reviewed: November 17, 2025

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Jane Schwartz, RDN, CLT

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