Feeling frustrated by a weight loss plateau? You’re not alone. The process of losing weight sometimes follows a two-phase pattern: an initial rapid phase fueled by burning stored sugars and releasing water, followed by a plateau. This slowdown is normal and can be overcome with the right strategies.

Understanding that there are different stages of weight loss can really help—especially when it comes to managing expectations and building sustainable habits. 

Here’s what you should understand about these two common stages of weight loss: 

How To Approach Different Stages of Weight Loss

Although it might be tempting to try and lose weight as quickly as possible, it’s probably not the best way to maintain a healthy weight over the long term. Instead, consider aiming for a gradual weight loss of one to two pounds (0.5 to one kg) per week. 

Research suggests that losing 0.7% of body weight per week is considered a reasonable number to target. This rate minimizes muscle loss while promoting fat loss. Anything higher than that could result in muscle loss and slower metabolism over time—something you probably want to avoid.

A weight loss journey is rarely a straight line. Most people lose weight over several stages, experiencing times when weight loss is faster and easier and times when they experience weight loss plateaus.

Initial weight loss

Your body stores energy in two main ways: glycogen (sugar) and fat. To put it simply, glycogen is like the refrigerator holding readily available energy and fat is like the freezer that stores energy for long-term needs. Glycogen is bound to water, so as you deplete glycogen, you also lose water weight.

Weight loss plateaus

As your body adapts to calorie restriction, weight loss can plateau. This can be frustrating, but it’s a natural part of the process. Weight loss plateaus result from metabolic adaptation as a survival mechanism—an attempt by your body to regain body mass to stay alive.

Losing weight slowly while preserving muscle has been shown to be better for long-term health and sustainable weight management. Rapid weight loss is often associated with a loss of muscle mass, which can lead to a stalled metabolism.

Fat Loss vs. Weight Loss: Understanding the Difference 

When navigating the different stages of weight loss, it’s crucial to understand the difference between fat loss and weight loss. Some people use both terms interchangeably, but these are distinct concepts. 

While all fat loss results in weight loss, not all weight loss is due to fat loss. As mentioned earlier, you could also be losing water, leading to seemingly faster results.

Weight loss involves losing a combination of fat, muscle, and water, whereas fat loss refers specifically to fat (adipose) tissue.  Unlike muscle tissue, which supports movement and strength, and water, which is essential for hydration and bodily functions, excess fat contributes to many health risks, including: 

• Cardiovascular disease
• Diabetes
• High blood pressure

Weight loss changes the minimum amount of calories you need to survive and makes you hungrier, making it harder to maintain weight loss. Eating enough protein and exercising regularly helps your body build and maintain muscle mass.

Keep in mind that relying solely on the scale can be misleading since it doesn’t differentiate between fat, muscle, and water loss. Instead, consider methods like measuring body composition or taking progress photos which may provide a better representation of your progress.

Fun fact: On average, MyFitnessPal users track around 5,720 workouts per minute on the app– for free!

What Should You Do if You Reach a Weight Loss Plateau?

At some point during your weight loss journey, your body may adjust to your current caloric intake to preserve energy, leading to a frustrating plateau. In this case, you may be able to benefit from taking small steps to help achieve your weight loss goals. 

According to Dr. Nabil Tariq, a weight loss surgeon at Houston Methodist, some examples of this are:

• Avoiding crash diets: Dr. Tariq explains that crash diets “slow your metabolism and reduce lean body mass, making it harder to keep weight off long-term.” As you cut down on calories, make sure you’re eating plenty of vegetables, lean protein, and whole grains while minimizing processed foods and sugary snacks. 
• Increasing strength training: Building muscle can also help your body to burn more calories, leading to weight loss. Try incorporating different types of exercises for at least 150 minutes per week. “Cardio is an efficient way to expend calories as you’re working out, but building muscle can help you burn calories even when you’re not exercising,” says Dr. Tariq.

Dietitian Denise Hernandez has another strategy to recommend:

• Tracking your diet: It’s a good way to determine your current dietary intake in order to slowly modify your calorie deficit for weight loss. For example, if after logging you notice that you consume 2100 calories on average, you can create a calorie deficit of 250-500 calories to start your weight loss journey. Most people make the mistake of drastically cutting back leaving them no room to cut when they reach a plateau. Apps like MyFitnessPal can help you track your diet plan, helping to give you control over your weight loss journey. 

If you’ve tried these strategies but still haven’t seen real progress after several weeks, consulting with a healthcare professional may be helpful. A registered dietitian can work with you on a more individualized level to help you reach your goals.

It’s worth noting that “The weight at which the body stabilizes when engaging in healthy behaviors can be referred to as the ‘best weight,’” says Sean Wharton, MD (and his fellow researchers). It’s possible that what you experience as a weight loss plateau is actually your body arriving at its best weight.

The Bottom Line

Sustainable weight loss can be quite a bumpy ride. Remember, there’s no one-size-fits-all solution, and everyone’s weight loss timeline may be different.

Although you may see quick results first, weight loss plateaus are very common. Understanding the different stages of weight loss can help you take the best course of action to achieve better results through healthy habits.