You’ve been eating better, staying active, maybe even using medication to help—but the scale hasn’t moved in weeks. This is a common part of the journey, and it doesn’t mean your progress is over.
Here’s a clear explanation of why weight loss often slows down and what you can do to keep moving forward.
Table of Contents
Why Does Weight Loss Slow Down?
As you lose weight, your body begins to adjust. You burn fewer calories simply because there’s less of you. At the same time, your metabolism becomes more efficient and your hunger hormones can increase.
| What’s Happening | What It Means |
|---|---|
| Smaller body size | Fewer calories burned daily |
| Muscle gain | Fat loss may be hidden on the scale |
| Increased hunger signals | Your body may push back on further loss |
| Metabolic adaptation | Your body uses energy more efficiently |
This isn’t failure. It’s biology. But there are ways to respond.
What You Can Do Next
1. Look at your daily routine
Are portions a bit larger than they were? Are snacks or extras creeping in? A short food diary can help identify changes.
2. Make meals more filling
Choose meals rich in fibre and protein. These slow digestion and help you stay full. Add ingredients like lentils, oats, eggs, fish, or leafy greens.
3. Keep your body guessing
Try changing your usual movement routine. Adding some resistance-based activity or increasing step count slightly can nudge your metabolism.
4. Focus on quality rest and recovery
Stress and poor sleep affect hormones that regulate hunger and fat storage. Aim for consistent sleep and find ways to decompress.
5. Review your treatment plan
If you’re using GLP-1 medication such as Mounjaro or Wegovy, this could be a good time to check if your current dose or plan is still the right fit.
We support people every day who reach this point. You can get expert guidance here to adjust your plan.
“Your body hasn’t stopped. It’s just asking you to change gears.”
Real Progress Is More Than the Scale
Fat loss, better sleep, improved energy, and smaller clothes are all signs you’re still making progress. If the number hasn’t changed but everything else is improving, you’re heading in the right direction.
A short pause doesn’t undo the work you’ve done but it might be your cue to try a new strategy.
