Stuck? How to break a weight-loss plateau

Few things are as frustrating as doing everything right and seeing the same number on the scale. Before you cut calories again, make sure the plateau is real. Often it isn't.

Is it really a plateau?

Fat loss isn't linear. Water retention from stress, poor sleep, salty meals, a new training block or the menstrual cycle can hide fat loss for one to two weeks, then the scale drops suddenly. Compare weekly averages, and check your waist measurement. If both are flat for two to three weeks, it's a true plateau.

Why plateaus happen

• A smaller body needs fewer calories, so your original deficit shrinks as you lose weight.
• You move less without noticing: fewer steps and less fidgeting.
• Portions creep: an extra spoon of oil, a bigger handful of nuts.
• Weekends erase weekday deficits.

Fix 1: audit your tracking

For one week, weigh everything, including cooking oil, sauces and drinks. Log weekends as carefully as weekdays. Many plateaus disappear here, without any further cuts.

Fix 2: recalculate your target

If you've lost five kilos or more since you set your calories, your maintenance has dropped too. Recalculate and reset your deficit from the new number.

Fix 3: move more

Adding 2,000–3,000 steps a day burns roughly 100–150 kcal for most people. It's often easier than eating less, and it doesn't affect your training.

Fix 4: take a diet break

If you've been dieting for three months or more and feel flat, spend one to two weeks at maintenance. Hunger drops, training improves and motivation returns. You won't lose much progress; most people find the next phase easier.