Weight plateau explained

Weight loss often slows after a good start. A smaller body needs a bit less energy, so the same habits slowly do less. Here is how much less.

Your details

Your everyday energy has moved by

110 kcal

a day, since you started

Everyday energy then2,160 kcal
Everyday energy now2,050 kcal
Weight changedown 1 st 4 lb

A smaller body uses a little less energy, so the same habits slowly do less. That is the most common reason for a plateau, and it is normal, not a failure. Adding movement often helps more than eating less.

Stuck for a while and fed up? A GP or dietitian can help, and NHS support is free. Please do not go below 1,200 kcal a day without medical support.

The working

Then versus now

We work out your everyday energy at your starting weight and again now, with Mifflin-St Jeor and the same activity level. For a 38 year old woman at 5 ft 5 in going from 14 st (88.9 kg) to 12 st 10 lb (80.7 kg), lightly active, the number drops from about 2,160 to 2,050 kcal: about 110 kcal a day less.

Plateaus are normal

What else is going on

Water: hormones, salt and new exercise all make you hold water for a while.
Muscle: if you started strength training, you may be gaining a little lean as you lose fat.
Adaptation: bodies also turn down energy use slightly when you eat less, on top of the size effect.

What helps

Kinder than cutting more

Adding a little movement, like a 20 minute walk, usually covers the gap without eating less. Better sleep helps appetite. And if you are happy with where you are, maintaining is a win in its own right.

Questions

Common questions

Why have I stopped losing weight?

The most common reason is that a smaller body uses less energy, so the gap between what you eat and what you use shrinks. Water retention can also hide fat loss for a few weeks.

How long do weight loss plateaus last?

Often 2 to 4 weeks. If nothing has changed for longer than that, it is worth reviewing habits, or talking to your GP or a dietitian.

Should I eat less to break a plateau?

Please do not go below 1,200 kcal a day without medical support. More movement and better sleep are usually kinder levers.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

If you feel stuck

A GP or dietitian can help you work out what is going on, and NHS weight management support is free. If eating less has started to feel hard to stop, Beat has a free helpline on 0808 801 0677.