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How to beat the weight loss plateau and see progress again

The best motivation when trying to lose weight is seeing actual progress. Looser clothes and a lower number on the scale are a proof that your effort is paying off. You’ve been on the right track, eating less and healthy, moving your body, and staying consistent with it. 

The weight was coming off... until suddenly, it wasn’t. Weeks go by, and the scale won’t budge. You're left thinking, why am I not losing weight anymore? 

You've hit the weight loss plateau

Although it’s totally normal, it can be really frustrating. Let's break down what’s going on in your body and how to start losing weight again! 

Come Superare Il Blocco Del Metabolismo E Tornare A Perdere Peso

What exactly is a weight loss plateau?

While your weight dropped quite fast at first, at some point it just stopped. 

This phase is known as a weight loss plateau – when your weight stalls at a certain number, despite sticking to a calorie deficit and including activity in your routine. 

Unfortunately, being stuck at a certain weight eventually happens to everyone on their weight loss journey, but we’re here to help you restart the progress!

“Why am I not losing weight anymore?”

Since you’ve decided to become healthier and take care of your physique, your body needs some time to adjust to the new routine. 

At the very start of your weight loss journey, you can lose a lot in the first few weeks, which is encouraging and a sign you’re on the right track – but this is usually just water weight loss, since water represents up to 70% of initial weight loss. Over the next couple of weeks, your body stabilises water weight loss and starts tapping into fat storage. 

Your body is smart and is always trying to protect you, which can sometimes result in stalling your progress. 

Here's what could cause the weight loss plateau for you: 

1. Your metabolism has slowed down

The first rule of weight loss is being in calorie deficit, meaning you eat less calories than you burn. But as you lose weight, your body eventually needs fewer calories to function, leading to not losing as much as you did in the beginning.  

2. Your body might be overloaded with toxins 

When you're constantly exposed to toxins from food, stress, and the environment, your body stores those toxins in fat tissue to protect you. Your body might actually hold on to fat just to keep those toxins tucked away. All this can slow down your digestion, interfere with fat loss, and completely stall your weight-loss progress.  

3. You may be losing muscle mass 

If you’re not strength training and eating enough protein, you could be losing muscle along with fat. This happens when you follow an excessive caloric restriction (less than 1200 kcal daily) which forces your body to break down muscle to provide enough energy. 

4. You're more relaxed with the rules 

After weeks or even months of giving it all into losing weight and working up your discipline to not overeat, it’s easy to get a little too comfortable. You think to yourself “I deserve a bite here, a sip there...” but it quickly adds up (especially if you stopped tracking). 

5. Your hormones are adjusting 

Incorporating a new eating and activity routine in your lifestyle can disrupt your gentle female body. Weight loss can cause lower oestrogen levels and higher cortisol levels, which can lead to mood changes and fatigue – but that’s just until your body adapts.  

Short-term calorie restriction may not harm your hormones significantly, but chronic or extreme restrictions can cause missed periods, fertility problems, thyroid slowdown and even bone loss. That's why it’s heavily discouraged to eat less than 1200 kcal per day.

How long does a weight loss plateau last?

First, it’s good to track your weight loss progress from the first day to know when the weight drop began and when it started to stall. 

The timespan of stagnant weight depends on your body and lifestyle. For some, the plateau lasts only a few days, others for a few weeks, but for some even a few months. Since there’s no one-size-fits-all answer, here’s a general guide: 

  • Short-term plateau (few days to 2 weeks) is often linked to water retention caused by hormonal fluctuations during your cycle, salty foods, stress, lack of sleep, or even inflammation after intense workouts. 
  • Medium plateau (from 2 to 4 weeks) could be just your metabolism adjusting to losing weight – this is when your body might resist further loss to protect you. 
  • Long plateau (more than 4 weeks) is an indicator that something paused your progress – it's time to rethink your calorie intake (it might be too high or too low) and increase movement. 

For us women, it’s crucial to view progress according to our menstrual cycle rather than week-to-week. What looks like a plateau could be just cyclical weight fluctuation – you might weigh more right before and during your period. 

Remember, weight loss plateau happens to everyone who’s in the process of getting healthier by dropping weight. 

How to break through a weight loss plateau and stay motivated

If you’re feeling defeated because the scale hasn’t moved in weeks, please know that you’re not failing and it’s not the end of the road.  

The key is not to give up, but to gently shift your approach and remind yourself that progress isn’t always linear (especially for women). 

Here's your go-to strategy to get over your weight loss plateau without extreme diets or overexercising: 

1. Recalculate your calorie needs 

If you’re not losing weight: We tend to underestimate the energy (kcal) we consume and sometimes eat more than we think, so it’s best to reevaluate how much you actually consume and adjust the intake.  

If you’ve lost weight but then stopped: You're smaller now, so your body needs fewer calories. Use a calorie calculator or consult a nutritionist to adjust your intake based on your current weight and activity level. 

Calorie tracking is essential for effective weight loss and if you haven’t already calculated your calorie deficit, now is the time. 

Calorie tracking glossary: 

  • Calorie surplus is when you eat more calories than your body burns, leading to weight gain. 
  • Maintenance level is the number of calories your body needs to maintain your current weight – not losing, not gaining.  
  • Calorie deficit is when you eat fewer calories than your body burns in a day leading to weight loss.

2. Change your workout routine

Your body adapts quickly when it comes to activity. Remember when you were sweating on a 30-min daily walk but now it’s just a daily routine without a drop of sweat? 

If you’ve been doing the same workouts for weeks, it’s time to switch things up. Try strength training, Pilates, or even a new Zumba class. Also, turn up your calorie and fat burning with uphill walking and include a hike in your weekly routine! Remember, more muscle, faster metabolism. 

3. Try a diet break 

Although this sounds counterproductive, it can work. Eating at a maintenance level for a week or two (without going overboard) can help regulate your metabolism and hormone levels. When you return to a deficit, your body will be more responsive, and you’ll start losing weight again. 

4. Track what you’re really eating

We're not saying to obsess, but to track meals, snacks, and drinks for a few days can reveal sneaky calories you didn’t realise were there. This goes for all the lattes, wine glasses, and even tablespoons of olive oil we forget to count when tracking calories (believe us, it adds up). It's not about restriction, it’s about awareness. 

5. Release the toxin build-up 

Sometimes, your body hits pause on weight loss not because you're doing something wrong, but because it's overwhelmed by toxin buildup. That’s why giving your body a little extra detox support can make a big difference. Drink plenty of water, eat fibre-rich foods (like veggies, fruit, and chia seeds), and consider adding detox supplements to your routine. 

6. Get enough sleep and lower your stress levels 

Lack of sleep can sabotage your weight loss progress by leading to increased cravings and slowing down your metabolism even more. Research says, not sleeping enough can lead to eating 500 kcal more the following day to replenish the lost energy!  

Make relaxing a priority – even short walks, deep breathing, and quiet time away from screens can significantly lower your stress levels and help you feel grounded and focus better on your goals. 

ToxBurn Drink for breaking through the plateau and restarting progress

Our nutritional experts formulated this delicious detox drink for weight loss to help you break through the plateau and get back on track. 

This refreshing lemon drink helps you see results again by: 

  • Cleansing your body of heavy toxin build-up, which restarts your progress and supports your liver (the main fat-burning organ)
  • Ensuring smooth digestion and promoting a healthy gut microbiota  
  • Binding the fats you consume to prevent absorption and then eliminating them 
  • Protecting your body from toxins and raising your energy levels, so you can be consistent with your activity 

The best part is that it works immediately, thanks to clinically proven NeOpuntia™, which binds the fat from the food you eat and then it eliminates it. This results in:

  • Reduced fat absorption by 28*%
  • Increased fat elimination by 27*%

 

Get over stagnant weight effortlessly and start seeing progress again with ToxBurn Drink! 

Sources:

Uebelhack R, Busch R, Alt F, Beah ZM, Chong PW. Effects of cactus fiber on the excretion of dietary fat in healthy subjects: a double blind, randomized, placebo-controlled, crossover clinical investigation. Curr Ther Res Clin Exp. 2014 Jun 21;76:39-44. doi: 10.1016/j.curtheres.2014.02.001. Erratum in: Curr Ther Res Clin Exp. 2014 Sep;76:63. PMID: 25067985; PMCID: PMC4109417.