{"id":444,"date":"2026-10-29T09:00:00","date_gmt":"2026-10-29T09:00:00","guid":{"rendered":"https:\/\/clinicanering.com\/blog\/?p=444"},"modified":"2026-10-28T15:50:11","modified_gmt":"2026-10-28T15:50:11","slug":"weight-loss-plateau-why-the-scale-stalls","status":"publish","type":"post","link":"https:\/\/clinicanering.com\/blog\/en\/weight-loss\/weight-loss-plateau-why-the-scale-stalls\/","title":{"rendered":"Weight Loss Plateau: Why the Scale Stalls and What to Do"},"content":{"rendered":"<blockquote>\n<p><strong>Main points<\/strong><\/p>\n<ul>\n<li>A plateau is a normal phase of weight loss. Before changing everything, it is worth checking whether it really is a plateau or just water and day-to-day fluctuation.<\/li>\n<li>The scale gets stuck because a smaller body burns less, metabolism may slow down a little and, above all, hunger goes up. In one study, hunger hormones were still altered a year after weight loss.<\/li>\n<li>To break a plateau: recalculate the diet, keep up protein and strength training, look after your sleep and, if hunger is the struggle, consider a planned diet break.<\/li>\n<li>No diet is the champion. Low carb, low fat and fasting lead to similar weight loss when calories are similar, and the best one is the one you can stick to.<\/li>\n<\/ul>\n<\/blockquote>\n<p>Almost everyone who diets hits a weight loss plateau: the first kilos come off quickly and, after a few months, the scale stops, even when you are doing everything right. Understanding why this happens helps you choose the next step, which usually means adjusting the plan to the body you have now.<\/p>\n<h2>Why your weight stalls and how to start losing again<\/h2>\n<p>A weight loss plateau happens because a lighter body burns less and metabolism saves a bit of energy. Above all, <strong>hunger rises and stays high for months<\/strong>, until the gap between what you eat and what you burn disappears. To start losing again, first check whether it is a plateau by looking at your average weight over a few weeks. Then redo your calorie math with today&#8217;s weight, keep up protein and weight training, sleep well and, if hunger is hard to handle, consider planned diet breaks or, if a doctor prescribes it, medication.<\/p>\n<h2>What a plateau is<\/h2>\n<p>A <strong>plateau<\/strong> is when your weight stops dropping for a few weeks, even though you are following the diet. It usually shows up after a few months of weight loss, when the gap between what you eat and what you burn has shrunk until it has almost disappeared.<\/p>\n<p>The International Society of Sports Nutrition, in a position statement published in 2026, points out that a plateau is also a chance to practice maintaining the weight you have already lost, which is, after all, the goal of any diet. Going a few months without losing, but without regaining anything, is already a result.<\/p>\n<h2>First: is it really a plateau?<\/h2>\n<p>The number on the scale measures more than fat. It changes from one day to the next with body water, gut contents and the carbohydrate stored in your muscles, which is kept together with water. A classic 1974 study that weighed young men every day already showed these ups and downs tracking what they ate and drank and how much they moved, unrelated to fat. Some examples that can fool you:<\/p>\n<ul>\n<li>A saltier or more carb-heavy meal can push your weight up the next day, with nothing to do with fat.<\/li>\n<li>Many women retain fluid during some phases of the menstrual cycle.<\/li>\n<li>People who start training harder may hold a bit of water in their muscles in the first few days.<\/li>\n<\/ul>\n<p>So weighing yourself every day and looking at the <strong>weekly average<\/strong> tells you much more than a single number. If the average does not change for two to four weeks in a row, then it is probably a plateau. Measuring your waist and tracking body composition with <a href=\"https:\/\/clinicanering.com\/bioimpedancia\/\">bioimpedance<\/a> helps you see whether fat is dropping even when your weight seems stuck.<\/p>\n<h2>What makes the body put the brakes on weight loss<\/h2>\n<p>To lose weight, you need to eat less than you burn. At the start of a diet, that gap is large. Over time, the body responds in several ways that gradually close it.<\/p>\n<h3>A smaller body burns less<\/h3>\n<p>Someone who has lost 10 kg carries less weight all day long, when walking, climbing stairs or training. The body also has less tissue to keep running. The diet that created a good deficit at your starting weight creates a smaller deficit at your current weight. A study published in the <strong>New England Journal of Medicine<\/strong> in 1995 measured this carefully: people who lost weight and kept it down started burning less energy per day, and part of that drop went beyond what their smaller size would explain.<\/p>\n<h3>Metabolism slows down, but less than people think<\/h3>\n<p>Besides burning less because it is lighter, the body may save a bit of energy on its own. Researchers call this <strong>metabolic adaptation<\/strong>.<\/p>\n<p>The best-known example is the American reality show The Biggest Loser. Contestants lost about 58 kg in 30 weeks, and years later their metabolism was still well below what would be expected for their body size. But that is an extreme case, with enormous and very fast weight loss.<\/p>\n<p>With more typical diets, the drop is usually small and tends to disappear once weight stabilizes, as a 2020 study published in the <strong>American Journal of Clinical Nutrition<\/strong> showed. The 2026 position statement sums it up this way: adaptation can happen, but it is not inevitable, and it shrinks a lot once weight stops falling. If you want to know how much your body burns today, <a href=\"https:\/\/clinicanering.com\/calorimetria-indireta\/\">indirect calorimetry<\/a> measures it, and I explained the test in the post on <a href=\"https:\/\/clinicanering.com\/blog\/en\/body-composition\/metabolism-calories-burned-at-rest\/\">how many calories your body burns at rest<\/a>.<\/p>\n<h3>Hunger goes up, a lot<\/h3>\n<p>When you lose fat, the body produces less leptin, the hormone that tells the brain there is stored energy, and more ghrelin, the hormone that makes you hungry. Other hormones that create fullness after eating also drop.<\/p>\n<p>In an Australian study published in the <strong>New England Journal of Medicine<\/strong>, people who had lost an average of 13.5 kg still had these hormones altered and more hunger a year later. Their bodies kept pushing them to eat more long after the diet had ended.<\/p>\n<p>Another study, in people with type 2 diabetes, estimated the size of that push: for every kilo lost, appetite rose by the equivalent of about 100 calories a day. The drop in energy expenditure was less than a third of that.<\/p>\n<figure>\n<img src=\"\/blog\/wp-content\/uploads\/plato-diagrama-en.svg\" alt=\"Chart from the Polidori 2016 study: for every kilo lost, appetite rises by about 100 calories a day, more than three times the drop in energy expenditure, which stays below 33 calories a day.\" width=\"640\" height=\"540\" loading=\"lazy\" decoding=\"async\"><figcaption>\nFor every kilo lost, hunger goes up much more than expenditure goes down.<br \/>\n<\/figcaption><\/figure>\n<p>The diet that was easy in the first month gets harder by the fourth, and portions creep up a little without you noticing. This extra hunger is the body&#8217;s response to weight loss, and you need to adjust the plan as your weight comes down.<\/p>\n<h3>Diet fatigue<\/h3>\n<p>In a review published in the <strong>BMJ<\/strong> in 2020 that compared 14 popular diets, the results on the scale shrank between six months and one year. A likely explanation is the fatigue of dieting for so long: people start making exceptions, weekends get looser, and the deficit slowly disappears.<\/p>\n<h2>How to break a plateau<\/h2>\n<p>There is no single solution for a plateau, and the right choice depends on where you are struggling. This order usually helps:<\/p>\n<ol type=\"1\">\n<li>Confirm it is a plateau by looking at your average weight over two to four weeks.<\/li>\n<li>Redo your calorie math with today&#8217;s weight.<\/li>\n<li>Keep up enough protein and weight training.<\/li>\n<li>If hunger is a struggle, try a planned diet break, or intermittent fasting if it suits you.<\/li>\n<li>Get enough sleep.<\/li>\n<li>If nothing moves the scale, talk to your doctor about medication for hunger and about other causes.<\/li>\n<\/ol>\n<h3>Recalculate the numbers<\/h3>\n<p>Your body today burns less than your body at the start of the diet. <strong>Redoing the math with your current weight<\/strong>, and ideally with expenditure measured by calorimetry, shows whether the diet still creates a deficit. Sometimes the adjustment is small, but it makes a difference. In the 1995 study on energy expenditure after weight loss, people who became lighter needed less food to maintain their weight, so the meal plan you started with can turn into a maintenance plan.<\/p>\n<h3>Protein and strength training<\/h3>\n<p>During a diet, the body can lose muscle along with fat, and losing muscle lowers expenditure and weakens you. The International Society of Sports Nutrition position statement says <strong>strength training and enough protein<\/strong> are essential for protecting lean mass on any type of diet. In a review of older adults with obesity, weight training prevented almost all of the lean mass loss the diet would have caused, and fat loss was similar to that of people who only dieted.<\/p>\n<p>For the general population, the recommendation is 1.2 to 1.6 g of protein per kilo of body weight per day. If your daily food does not add up to that, whey is a practical way to fill the gap, as I explained in the post on <a href=\"https:\/\/clinicanering.com\/blog\/en\/supplements\/whey-protein-what-it-does-how-much\/\">how much whey to take per day<\/a>. People with kidney disease need a different calculation, done with their doctor.<\/p>\n<h3>Diet breaks<\/h3>\n<p>A <strong>diet break<\/strong> means alternating periods of restriction with one or two weeks of eating enough to maintain your weight. It is not a free-for-all: on those days you eat more, but in a planned way, and your weight should stay stable.<\/p>\n<p>The Australian MATADOR study, from 2018, in men with obesity, alternated 2 weeks of dieting with 2 weeks of break. That group lost more fat than the group that dieted without breaks, about 12 kg versus 8 kg, but it took almost twice as long. Other studies, including a larger one-year study, found no difference in weight loss.<\/p>\n<p>The clearest benefit showed up in ICECAP, a 2021 study of people who do weight training: those who took breaks lost the same amount of fat, but were less hungry and more satisfied with the diet. If you are battling hunger, a break may be what lets you keep going.<\/p>\n<p>There are also carbohydrate refeed days, used mostly by people who train, in which you eat more carbohydrate one or two days a week. The studies on them are small, and they cannot yet be recommended for everyone.<\/p>\n<h3>Intermittent fasting, if it suits you<\/h3>\n<p>Intermittent fasting packs meals into fewer hours of the day, as in 16:8 (16 hours without eating and 8 hours with meals), or into certain days of the week, as in 5:2 (two days with very little food and five normal days). It works for people who adapt to it, because it makes eating less easier.<\/p>\n<p>Over the long term, though, it leads to about the same weight loss as eating a bit less every day. In a one-year Chinese study published in the <strong>New England Journal of Medicine<\/strong>, two groups with the same calorie target lost similar weight, whether they ate at any time or only between 8:00 and 16:00. The International Society of Sports Nutrition position statement reaches the same conclusion: the <strong>calorie deficit<\/strong> matters more than meal timing. If you use insulin or a diabetes medication that can cause hypoglycemia, such as glibenclamide or gliclazide, you need to plan fasting with your doctor.<\/p>\n<h3>Look after your sleep<\/h3>\n<p>Short sleep increases hunger and the urge to eat, which are already harder to hold back during a plateau. In an American study published in the <strong>Annals of Internal Medicine<\/strong> in 2010, the same people followed the same diet twice, once sleeping about eight and a half hours a night and once about five and a half. On short sleep, they lost <strong>much less fat and more lean mass<\/strong>, and felt hungrier. I covered this in detail in the post on <a href=\"https:\/\/clinicanering.com\/blog\/en\/weight-loss\/does-short-sleep-hurt-fat-loss\/\">sleep and weight loss<\/a>.<\/p>\n<h3>Medication, when it makes sense<\/h3>\n<p>Because hunger plays such a big role in plateaus and weight regain, appetite-reducing medications are part of treatment for some people, always under medical supervision. I explained how they work in the post on <a href=\"https:\/\/clinicanering.com\/blog\/en\/weight-loss\/weight-loss-injections-mounjaro-ozempic\/\">weight-loss injections<\/a> and compared the options in <a href=\"https:\/\/clinicanering.com\/blog\/en\/weight-loss\/which-weight-loss-injection-works-best\/\">which weight-loss injection works best<\/a>.<\/p>\n<p>In the STEP 1 trial, published in 2022, people who stopped semaglutide regained <strong>about two thirds of the weight they had lost<\/strong> over the following year. The authors concluded that obesity is a chronic disease and that treatment usually needs to continue to maintain the result.<\/p>\n<h3>Look for other causes<\/h3>\n<p>Sometimes a plateau has another explanation. Some medications, such as <strong>corticosteroids, certain antidepressants and some diabetes drugs<\/strong>, can make weight loss harder, and so can thyroid problems. The 2015 <strong>Endocrine Society guideline<\/strong> on treating obesity with medication recommends reviewing the list of everything you take and, when possible, swapping a drug that causes weight gain for an option that does not affect weight, always with the doctor who prescribed it and without stopping anything on your own. If your weight does not budge even with everything adjusted, a medical assessment is worth it.<\/p>\n<h2>Which diet works best<\/h2>\n<p>Low carb, low fat, Mediterranean, ketogenic, fasting: all of them lead to weight loss when they create a calorie deficit. In the DIETFITS study, published in <strong>JAMA<\/strong>, the low-carbohydrate diet and the low-fat diet gave similar results at one year. The International Society of Sports Nutrition position statement says the ratio of carbohydrate to fat can follow each person&#8217;s preference. The main studies that compared strategies point the same way:<\/p>\n<table>\n<colgroup>\n<col style=\"width: 33%\" \/>\n<col style=\"width: 33%\" \/>\n<col style=\"width: 33%\" \/>\n<\/colgroup>\n<thead>\n<tr>\n<th>Comparison<\/th>\n<th>Study<\/th>\n<th>What it found<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Low carb vs low fat<\/td>\n<td>DIETFITS, in JAMA (2018)<\/td>\n<td>both groups lost similar weight at one year<\/td>\n<\/tr>\n<tr>\n<td>Eating only between 8:00 and 16:00 vs eating at any time, with the same calories<\/td>\n<td>Chinese study in the New England Journal of Medicine (2022)<\/td>\n<td>similar weight loss at one year<\/td>\n<\/tr>\n<tr>\n<td>Intermittent fasting vs eating less every day<\/td>\n<td>review in the BMJ (2025)<\/td>\n<td>similar results, with a small edge for alternate-day fasting in the short studies<\/td>\n<\/tr>\n<tr>\n<td>Diet break vs continuous dieting<\/td>\n<td>MATADOR (2018) and ICECAP (2021)<\/td>\n<td>more fat lost in the first, but in almost twice the time; in the second, the same loss and less hunger<\/td>\n<\/tr>\n<tr>\n<td>14 popular diets<\/td>\n<td>review in the BMJ (2020)<\/td>\n<td>small differences, which shrink after one year<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Some differences do exist, though: the ketogenic diet tends to take off more lean mass than higher-carbohydrate diets, partly through loss of water and stored carbohydrate. In the 2020 BMJ review, the Mediterranean diet was the only one that still maintained improvements in heart risk factors after one year. In the end, the <strong>best diet is the one you can follow<\/strong> for months without suffering, with food you like that fits your routine and your health.<\/p>\n<h2>After losing weight, how to keep it off<\/h2>\n<p>A US registry, the <strong>National Weight Control Registry<\/strong>, shows that keeping it off is possible: it brings together people who lost weight and kept it off for years, and after two to five years of maintaining your weight, it gets easier to keep going. The same habits keep showing up:<\/p>\n<ul>\n<li>About an hour of physical activity a day.<\/li>\n<li>Calorie-controlled eating.<\/li>\n<li>A regular breakfast.<\/li>\n<li>Frequent weighing.<\/li>\n<li>The same eating pattern on weekdays and weekends.<\/li>\n<\/ul>\n<p>The 2026 position statement adds two things: learning to cook and plan meals, and having follow-up from a team of health professionals, with support from the people around you. That support matters during maintenance, when hunger is still higher, as the Australian study on hunger hormones showed.<\/p>\n<h2>Conclusion<\/h2>\n<p>A plateau is part of weight loss: a smaller body burns less, metabolism may slow down a little and, above all, hunger goes up and stays high for a long time. Before tightening the diet, it is worth checking whether it really is a plateau, recalculating the numbers, protecting lean mass with protein and strength training and, if hunger is tough, considering a planned break.<\/p>\n<p>Be patient with the scale, and take care!<\/p>\n<hr \/>\n<p><strong>Responsible physician:<\/strong> <a href=\"https:\/\/clinicanering.com\/sobre\/\">Dr. Gilberto Nering Junior<\/a>, <a href=\"https:\/\/clinicanering.com\/medicina-do-esporte\/\">sports medicine physician<\/a>, CRM-SP 160822, RQE 142486 (Sports Medicine, Brazil).<\/p>\n<p><small>This text was not sponsored, is for information only and does not replace an individual assessment. Questions about the content: <a href=\"https:\/\/clinicanering.com\/contato\/\">contact the clinic<\/a>.<\/small><\/p>\n<p>Cover photo: <a href=\"https:\/\/unsplash.com\/photos\/person-standing-on-white-digital-bathroom-scale-5jctAMjz21A\">i yunmai<\/a> on Unsplash.<\/p>\n<div class=\"nering-faq\">\n<h2>Quick questions about weight loss plateaus<\/h2>\n<h3>What is a weight loss plateau?<\/h3>\n<p>It is when your weight stops dropping for a few weeks, even though you are following the diet. It happens because a lighter body burns less and hunger rises, until the gap between what you eat and what you burn disappears.<\/p>\n<h3>How can I tell a plateau from fluid retention?<\/h3>\n<p>Weigh yourself every day and compare each week&#8217;s average. If the average does not change for two to four weeks, it is probably a plateau. Measuring your waist and body composition helps you see whether fat is dropping.<\/p>\n<h3>Does metabolism get stuck after dieting?<\/h3>\n<p>It may slow down a little, but with typical weight loss that drop is small and tends to shrink once weight stabilizes. The rise in hunger usually matters more.<\/p>\n<h3>Do diet breaks work?<\/h3>\n<p>In most studies they do not speed up fat loss, but they can reduce hunger and help you stay on the plan. They need to be planned, eating to maintain your weight, and with follow-up.<\/p>\n<h3>What is the best diet for weight loss?<\/h3>\n<p>The one you can stick to: low carb and low fat gave similar results at one year, and intermittent fasting leads to about the same weight loss as eating less every day when calories are the same.<\/p>\n<\/div>\n<h2>References<\/h2>\n<ol type=\"1\">\n<li>Apovian CM, Aronne LJ, Bessesen DH, et al. Pharmacological management of obesity: an Endocrine Society clinical practice guideline. <em>J Clin Endocrinol Metab<\/em>. 2015;100(2):342-362. <a href=\"https:\/\/doi.org\/10.1210\/jc.2014-3415\">doi:10.1210\/jc.2014-3415<\/a><\/li>\n<li>Aragon AA, Campbell BI, Schoenfeld BJ, et al. International Society of Sports Nutrition position stand: diets for body weight reduction. <em>J Int Soc Sports Nutr<\/em>. 2026;23(1):2740266. <a href=\"https:\/\/doi.org\/10.1080\/15502783.2026.2740266\">doi:10.1080\/15502783.2026.2740266<\/a><\/li>\n<li>Byrne NM, Sainsbury A, King NA, et al. Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study. <em>Int J Obes (Lond)<\/em>. 2018;42(2):129-138. <a href=\"https:\/\/doi.org\/10.1038\/ijo.2017.206\">doi:10.1038\/ijo.2017.206<\/a><\/li>\n<li>Campbell BI, Aguilar D, Colenso-Semple LM, et al. Intermittent energy restriction attenuates the loss of fat free mass in resistance trained individuals: a randomized controlled trial. <em>J Funct Morphol Kinesiol<\/em>. 2020;5(1):19. <a href=\"https:\/\/doi.org\/10.3390\/jfmk5010019\">doi:10.3390\/jfmk5010019<\/a><\/li>\n<li>Edholm OG, Adam JM, Best TW. Day-to-day weight changes in young men. <em>Ann Hum Biol<\/em>. 1974;1(1):3-12. <a href=\"https:\/\/doi.org\/10.1080\/03014467400000011\">doi:10.1080\/03014467400000011<\/a><\/li>\n<li>Fothergill E, Guo J, Howard L, et al. Persistent metabolic adaptation 6 years after \u201cThe Biggest Loser\u201d competition. <em>Obesity (Silver Spring)<\/em>. 2016;24(8):1612-1619. <a href=\"https:\/\/doi.org\/10.1002\/oby.21538\">doi:10.1002\/oby.21538<\/a><\/li>\n<li>Gardner CD, Trepanowski JF, Del Gobbo LC, et al. Effect of low-fat vs low-carbohydrate diet on 12-month weight loss in overweight adults and the association with genotype pattern or insulin secretion: the DIETFITS randomized clinical trial. <em>JAMA<\/em>. 2018;319(7):667-679. <a href=\"https:\/\/doi.org\/10.1001\/jama.2018.0245\">doi:10.1001\/jama.2018.0245<\/a><\/li>\n<li>Ge L, Sadeghirad B, Ball GDC, et al. Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults: systematic review and network meta-analysis of randomised trials. <em>BMJ<\/em>. 2020;369:m696. <a href=\"https:\/\/doi.org\/10.1136\/bmj.m696\">doi:10.1136\/bmj.m696<\/a><\/li>\n<li>Headland ML, Clifton PM, Keogh JB. Effect of intermittent compared to continuous energy restriction on weight loss and weight maintenance after 12 months in healthy overweight or obese adults. <em>Int J Obes (Lond)<\/em>. 2019;43(10):2028-2036. <a href=\"https:\/\/doi.org\/10.1038\/s41366-018-0247-2\">doi:10.1038\/s41366-018-0247-2<\/a><\/li>\n<li>Leibel RL, Rosenbaum M, Hirsch J. Changes in energy expenditure resulting from altered body weight. <em>N Engl J Med<\/em>. 1995;332(10):621-628. <a href=\"https:\/\/doi.org\/10.1056\/NEJM199503093321001\">doi:10.1056\/NEJM199503093321001<\/a><\/li>\n<li>Liu D, Huang Y, Huang C, et al. Calorie restriction with or without time-restricted eating in weight loss. <em>N Engl J Med<\/em>. 2022;386(16):1495-1504. <a href=\"https:\/\/doi.org\/10.1056\/NEJMoa2114833\">doi:10.1056\/NEJMoa2114833<\/a><\/li>\n<li>Martins C, Gower BA, Hill JO, et al. Metabolic adaptation is not a major barrier to weight-loss maintenance. <em>Am J Clin Nutr<\/em>. 2020;112(3):558-565. <a href=\"https:\/\/doi.org\/10.1093\/ajcn\/nqaa086\">doi:10.1093\/ajcn\/nqaa086<\/a><\/li>\n<li>Nedeltcheva AV, Kilkus JM, Imperial J, et al. Insufficient sleep undermines dietary efforts to reduce adiposity. <em>Ann Intern Med<\/em>. 2010;153(7):435-441. <a href=\"https:\/\/doi.org\/10.7326\/0003-4819-153-7-201010050-00006\">doi:10.7326\/0003-4819-153-7-201010050-00006<\/a><\/li>\n<li>Peos JJ, Helms ER, Fournier PA, et al. Continuous versus intermittent dieting for fat loss and fat-free mass retention in resistance-trained adults: the ICECAP trial. <em>Med Sci Sports Exerc<\/em>. 2021;53(8):1685-1698. <a href=\"https:\/\/doi.org\/10.1249\/MSS.0000000000002636\">doi:10.1249\/MSS.0000000000002636<\/a><\/li>\n<li>Polidori D, Sanghvi A, Seeley RJ, et al. How strongly does appetite counter weight loss? Quantification of the feedback control of human energy intake. <em>Obesity (Silver Spring)<\/em>. 2016;24(11):2289-2295. <a href=\"https:\/\/doi.org\/10.1002\/oby.21653\">doi:10.1002\/oby.21653<\/a><\/li>\n<li>Sardeli AV, Komatsu TR, Mori MA, et al. Resistance training prevents muscle loss induced by caloric restriction in obese elderly individuals: a systematic review and meta-analysis. <em>Nutrients<\/em>. 2018;10(4):423. <a href=\"https:\/\/doi.org\/10.3390\/nu10040423\">doi:10.3390\/nu10040423<\/a><\/li>\n<li>Semnani-Azad Z, Khan TA, Chiavaroli L, et al. Intermittent fasting strategies and their effects on body weight and other cardiometabolic risk factors: systematic review and network meta-analysis of randomised clinical trials. <em>BMJ<\/em>. 2025;389:e082007. <a href=\"https:\/\/doi.org\/10.1136\/bmj-2024-082007\">doi:10.1136\/bmj-2024-082007<\/a><\/li>\n<li>Sumithran P, Prendergast LA, Delbridge E, et al. Long-term persistence of hormonal adaptations to weight loss. <em>N Engl J Med<\/em>. 2011;365(17):1597-1604. <a href=\"https:\/\/doi.org\/10.1056\/NEJMoa1105816\">doi:10.1056\/NEJMoa1105816<\/a><\/li>\n<li>Wilding JPH, Batterham RL, Davies M, et al. Weight regain and cardiometabolic effects after withdrawal of semaglutide: the STEP 1 trial extension. <em>Diabetes Obes Metab<\/em>. 2022;24(8):1553-1564. <a href=\"https:\/\/doi.org\/10.1111\/dom.14725\">doi:10.1111\/dom.14725<\/a><\/li>\n<li>Wing RR, Phelan S. Long-term weight loss maintenance. <em>Am J Clin Nutr<\/em>. 2005;82(1 Suppl):222S-225S. <a href=\"https:\/\/doi.org\/10.1093\/ajcn\/82.1.222S\">doi:10.1093\/ajcn\/82.1.222S<\/a><\/li>\n<\/ol>\n<p><script type=\"application\/ld+json\">{\"@context\": \"https:\/\/schema.org\", \"@type\": \"FAQPage\", \"inLanguage\": \"en\", \"mainEntity\": [{\"@type\": \"Question\", \"name\": \"What is a weight loss plateau?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"It is when your weight stops dropping for a few weeks, even though you are following the diet. It happens because a lighter body burns less and hunger rises, until the gap between what you eat and what you burn disappears.\"}}, {\"@type\": \"Question\", \"name\": \"How can I tell a plateau from fluid retention?\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": \"Weigh yourself every day and compare each week's average. If the average does not change for two to four weeks, it is probably a plateau. 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