Weight loss plateau: why have I stopped losing weight?

When you start losing weight, you can lose a lot in the first few weeks because your body is using up the energy it has stored for fuel, which triggers the loss of water from the body too.

After this, weight loss tends to stabilise at a slower rate.

A healthy weight loss following this initial stage is usually a maximum of around 0.5kg to 1kg, or 1Ib to 2lb, per week.

This might feel disappointing compared to the amount of weight you lost in the first week or two. But if you lose 0.5kg per week for a year you’ll be 26kg, or about 4 stone, lighter the same time the following year.

We imagine weight loss to happen steadily. But in reality holidays, life events or religious festivals halt progress.

If you can maintain the weight loss you’ve already achieved through these situations, and start losing weight again afterwards, you are doing well.

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Tips to boost weight loss

When you lose weight, you need less energy (fewer calories) to maintain a smaller body mass. This is another reason you may stop losing weight.

To start losing weight again you’ll need to consider making further changes to the types or amounts of food you eat. This could include:

1. Having more filling foods that are high in fibre and protein.

2. Reducing the food portions on your plate.

3. You could also increase your levels of activity which can help to maintain weight loss.

4. Consider keeping a food and activity diary for a few days. Use this to identify small, sustainable changes that work for you.

Meet the expert

Victoria Taylor is a registered dietitian with 20 years’ experience. Her work for the NHS focused on weight management and community programmes for the prevention of cardiovascular disease. At the British Heart Foundation she advises on diet and nutrition.