Why Weight Loss Stalls

Losing weight can be an exciting journey, especially when you start seeing results in the first few weeks. However, it’s common for many people to experience a weight loss stall or plateau, where the scale stops moving despite continued effort. Understanding why this happens and how to overcome it is essential for long-term success.

One of the primary reasons weight loss stalls is metabolic adaptation. When you lose weight, your body requires fewer calories to maintain its new, lower weight. This is because your resting metabolic rate (RMR)—the number of calories your body burns at rest—decreases as you lose fat and lean mass. If you continue eating the same number of calories that initially created a deficit, over time, that deficit becomes smaller, and weight loss slows or stops.

Another common factor is water retention. As you lose fat, your body sometimes holds on to extra water due to hormonal fluctuations, changes in sodium intake, stress, or increased exercise. This can mask fat loss on the scale, making it appear as though progress has stalled when, in reality, your body composition is still improving. When weighing weekly on the InBody scale, this can be detected and monitored.

Overestimating calorie burn is also a key issue. Many people assume they are burning more calories through exercise than they actually are. If those extra calories are eaten back, they can completely erase the deficit needed for weight loss. Likewise, underestimating food intake—through untracked snacks, large portion sizes, or hidden calories in drinks and sauces—can lead to unintentional overeating.

Hormonal changes can also play a role. For example, prolonged calorie restriction can lower levels of leptin, a hormone that regulates hunger and metabolism, while increasing ghrelin, which stimulates appetite. This combination makes it harder to stay in a calorie deficit. Stress can further disrupt hormones like cortisol, leading to increased fat storage, particularly around the abdomen.

Restart Your Weight Loss

To restart weight loss, the first step is to reassess calorie intake. As your body changes, you may need to lower your calorie target slightly or increase your activity level to create a new deficit. Tracking your food accurately with a digital scale or a food tracking app can help identify areas where extra calories might be sneaking in.

In some cases, increasing exercise intensity or variety can help break through a plateau. Adding strength training is especially beneficial because it builds lean muscle mass, which raises your metabolic rate over time. Even small increases in daily movement, such as walking more or taking the stairs, can add up.

RMR Test

Lastly, patience is key. Weight loss is rarely linear. Sometimes, the body simply needs time to adjust before the scale moves again. Focusing on non-scale victories, such as improved fitness, clothing fit, and energy levels, can help you stay motivated.

By understanding the reasons behind a weight loss stall and making thoughtful adjustments, you can overcome plateaus and continue progressing toward your goals.

Know your resting metabolic rate (RMR) and test often to keep your diet on track. The InBody scale holds you accountable and will tell you exactly where the progress is happening. Schedule your metabolic tests today.