You’ve been watching what you eat, staying active and expecting the scales to follow. Then the numbers stand still.
Weight Loss Plateau: Key Points
- One weigh-in doesn’t tell you whether your weight loss has stopped.
- Weight loss doesn’t always continue at the same rate.
- Menopause, PCOS, thyroid conditions, medicines and sleep can be relevant.
- Two weeks of simple tracking can give you, and your GP, clear information.
What this article covers
- What is a weight loss plateau?
- Why am I not losing weight?
- What else can affect weight?
- What should I track?
What is a weight loss plateau?
A weight loss plateau is a period when your weight remains relatively stable after you’ve previously been losing weight. Importantly, weight loss doesn’t always follow a straight line.Â
CSIRO research involving more than 6,500 people found that temporary plateaus and fluctuations were common, including among people who achieved meaningful weight loss over time.
Why can my weight change from one day to the next?
Fluid, food and other normal changes can move the number on the scales. Look at the trend across multiple weigh-ins rather than judging progress from one day.Â
Why can weight loss slow after the first few weeks?
As body weight changes, your energy requirements can also change. This means an approach that produced a particular rate of weight loss earlier may not continue producing exactly the same result.
What if my weight stays the same but my waist changes?
The scales aren’t the only measurement available. Recording your waist measurement alongside weight gives you another way to follow changes over time.
Why am I not losing weight?
Start with the information you can measure. Portions may have changed, drinks or snacks may be contributing more energy than expected, activity may have shifted, or your body may now require less energy than it did at a higher weight.
The Australian Dietary Guidelines also recommend limiting foods and drinks high in saturated fat and added sugars.
For a broader look, CSIRO Professor Brett Sutton explains the research behind the CSIRO Total Wellbeing Diet and its approach to sustainable weight loss.
Calorie Swap Impact
Customize your choices below to calculate total savings throughout your day.
Everyday Meal Categories
Black coffee
Regular full-cream flat white
Water
375 mL regular soft drink
Medium apple
50 g milk chocolate bar
Ham and salad sandwich
Chicken schnitzel sandwich with mayo
Tomato-based pasta
Creamy pasta
1 tbsp balsamic vinegar
2 tbsp creamy salad dressing
What does 250 calories look like in activity?
For an adult weighing around 70 kg, 250 calories is roughly equivalent to:
- Brisk walking: about 50 to 60 minutes
- Running: about 25 to 30 minutes
- Moderate cycling: about 35 to 45 minutes
- Moderate swimming: about 30 to 40 minutes
Please note: These are estimates only. Energy use varies with body weight, intensity, fitness and the activity itself. Food calories also vary by serving size, ingredients, brand and preparation.
What else can affect weight?
Food and activity aren’t the only information a GP will look at when weight changes unexpectedly or progress doesn’t match what you’ve been doing.
Perimenopause and menopause
Ageing, lifestyle and hormonal changes can make maintaining a healthy weight more difficult during menopause. If other symptoms have appeared as well, read our guide to Could It Be Menopause? Symptoms Women Often Don’t Expect.
PCOS
PCOS can be associated with weight gain and changes in how the body uses insulin. A GP can assess this alongside symptoms such as irregular periods, acne or excess hair growth.
Thyroid conditions
Changes in thyroid function can affect body weight. Thyroid problems need proper assessment rather than being assumed from weight changes alone.
Medicines
Some medicines can affect weight or appetite. Include any new medicines or dose changes in your two-week record.
Sleep and other health factors
Changes in sleep, stress, appetite and other symptoms can provide useful context when looking at your weight pattern.
Think you’ve hit a plateau? Track it for 2 weeks
Copy the daily check-in below and paste it into Notes on your phone for each of the next 14 days. Record your weight in the morning, then complete the rest that evening. This can reveal patterns and gives you a useful record to bring to your GP.
👉 Select text then press Ctrl+C (Cmd+C) to copy:
My daily check-in
Day ___ / Date: ___
Morning weight: ___ kg
Weigh yourself under similar conditions each morning.
Meals and snacks:
Breakfast: _____
Lunch: _______
Dinner: ______
Snacks: _____
Drinks: ______
Include coffees, soft drinks and alcohol, not just water.
Activity: _____
What did you do and for how long?
Sleep last night: ___ hours
Sleep quality: Poor / OK / Good
Hunger today: Low / Moderate / High
Anything different today? _____
For example: new symptoms, illness, period, unusually stressful day or medicine/dose change.
Waist: _____ cm
Measure on Day 1 and Day 14 only.
Look back through your entries:
- Did your weight stay stable or fluctuate?
- Did your waist measurement change?
- Do hunger, sleep or eating patterns line up?
- Did your food, drinks or activity change?
- Did any symptoms or medicine changes appear?
If the pattern still doesn’t make sense, bring your 14-day record to your GP. It can help give your GP a clearer picture of what’s been happening.
When to speak with a GP
Book an appointment if:
- Your weight changes unexpectedly
- You have new or unexplained symptoms
- You’ve tracked your progress consistently and still can’t explain why your weight has stopped changing
Bring your tracker notes with you. A GP can review your weight history, medicines, symptoms and relevant health conditions, then determine whether further assessment or testing is appropriate.Â
Healthy Haven Family Clinic provides GP consultations for weight loss and weight management.