---
title: Hit a Weight-Loss Plateau? Common Reasons and What to Do
description: Why have you stopped losing weight? The real reasons weight-loss plateaus happen, when to check for a medical cause, and practical ways to get moving again.
---

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[Blog](https://blog.healthbank.io)  ›  Weight & metabolism

# Why Have I Stopped Losing Weight? How to Break a Weight-Loss Plateau

[![Robbie Clark](https://blog.healthbank.io/hs-fs/hubfs/Blog/Authors/robbie-clark-avatar.png?width=32&height=32&name=robbie-clark-avatar.png)Robbie Clark](https://www.healthbank.io/p/robbie-clark) 27 Oct 2026

Written by [Robbie Clark](https://www.healthbank.io/p/robbie-clark), BExSc (Nutrition), M (Nutr+Diet), Accredited Practising Dietitian (APD) and Exercise Scientist · Last updated 27 October 2026 · [8 references](https://blog.healthbank.io/hit-a-weight-loss-plateau-common-reasons-and-what-to-do#references)

The short answer

- **Plateaus are normal.** Weight loss often slows or stops after a few months.[1](https://blog.healthbank.io/hit-a-weight-loss-plateau-common-reasons-and-what-to-do#ref-1)
- **The most common reason** is that eating gradually creeps back up, while a smaller body needs a little less energy and hunger hormones rise.[1](https://blog.healthbank.io/hit-a-weight-loss-plateau-common-reasons-and-what-to-do#ref-1),[2](https://blog.healthbank.io/hit-a-weight-loss-plateau-common-reasons-and-what-to-do#ref-2)
- **Short sleep** can mean you lose more muscle and less fat.[3](https://blog.healthbank.io/hit-a-weight-loss-plateau-common-reasons-and-what-to-do#ref-3)
- **What helps:** review what you're eating, add resistance training, move more and protect your sleep.[4](https://blog.healthbank.io/hit-a-weight-loss-plateau-common-reasons-and-what-to-do#ref-4)
- **See a doctor** if you think a medical condition or medicine could be playing a part.[5](https://blog.healthbank.io/hit-a-weight-loss-plateau-common-reasons-and-what-to-do#ref-5)

"Why can't I lose the last few kilos?" is one of the questions I hear most as a dietitian. You've changed how you eat, you're exercising, and the scales have stopped moving. Here's why that happens and what actually helps.

## Why have I stopped losing weight?

Almost everyone who loses weight hits a plateau, often around six months in. Researchers who modelled weight-loss trials found the main reason is that people gradually drift back towards their old eating habits, often without noticing. The body also needs a little less energy as it gets smaller, but that has a smaller effect on when the plateau starts.[1](https://blog.healthbank.io/hit-a-weight-loss-plateau-common-reasons-and-what-to-do#ref-1)

Your body also pushes back. In one study, a year after adults lost about 13 kg, their hunger hormones were still changed in ways that encourage eating, and they still felt hungrier than before.[2](https://blog.healthbank.io/hit-a-weight-loss-plateau-common-reasons-and-what-to-do#ref-2) This isn't a lack of willpower. It's biology, and it's why long-term habits matter more than a short burst of effort.

## Are you eating more than you think?

It's easy to underestimate how much you eat. Portions creep up, weekends look different from weekdays, and healthy foods such as nuts, avocado, olive oil, granola and smoothies are still energy-dense. Drinks, including alcohol and milky coffees, add up too.

Keeping a food diary for a week, including weekends and drinks, is a simple way to see where the extra energy is coming from.

Get support from a practitioner who helps with weight and metabolic health

Find practitioners on HealthBank who work with weight management, metabolic health and type 2 diabetes. Many offer a free discovery call, online, by phone or in person.

[Find a weight management practitioner →](https://www.healthbank.io/practitioners?specialties%5B%5D=Weight+Management&specialties%5B%5D=Metabolic+Syndrome&specialties%5B%5D=Type+2+Diabetes)

## Can sleep and stress stall weight loss?

Sleep matters more than many people realise. In a trial, overweight adults followed the same reduced-energy diet for two weeks with either 8.5 or 5.5 hours in bed each night. With less sleep, they lost about half as much fat and more muscle, and felt hungrier.[3](https://blog.healthbank.io/hit-a-weight-loss-plateau-common-reasons-and-what-to-do#ref-3) Most adults need 7–9 hours of sleep a night.[7](https://blog.healthbank.io/hit-a-weight-loss-plateau-common-reasons-and-what-to-do#ref-7)

Stress can also get in the way. Many people eat more, or reach for comfort foods, when they're stressed or tired, which can quietly undo a reduced-energy diet.

## Could a medical condition or medicine be the cause?

Sometimes. Conditions such as an underactive thyroid (hypothyroidism), polycystic ovary syndrome (PCOS) and sleep apnoea can make it harder to lose weight, and so can some medicines.[5](https://blog.healthbank.io/hit-a-weight-loss-plateau-common-reasons-and-what-to-do#ref-5) If you've made steady changes and still aren't losing weight, or you have other symptoms such as tiredness, irregular periods or loud snoring, see your doctor. Don't stop any prescribed medicine without talking to your doctor first.

## Does eating too little stop weight loss?

No – eating less than you use doesn't stop weight loss. But very low-energy diets are hard to stick to, make you hungrier, and often lead to weight coming back once you stop.[2](https://blog.healthbank.io/hit-a-weight-loss-plateau-common-reasons-and-what-to-do#ref-2),[6](https://blog.healthbank.io/hit-a-weight-loss-plateau-common-reasons-and-what-to-do#ref-6) A realistic rate is about ½ to 1 kg a week.[6](https://blog.healthbank.io/hit-a-weight-loss-plateau-common-reasons-and-what-to-do#ref-6)

Already eating very little? Don't keep cutting

If you're already eating much less than usual and still not losing weight, cutting back further isn't the answer. Talk to your practitioner, especially if you have a history of disordered eating or food is starting to make you anxious.

## How do you break a weight-loss plateau?

- **Take an honest look at what you're eating.** A food diary for a week can show where small extras add up.
- **Add resistance training.** Strength training helps you keep muscle while you lose weight.[4](https://blog.healthbank.io/hit-a-weight-loss-plateau-common-reasons-and-what-to-do#ref-4)
- **Move a little more.** More than 150 minutes of moderate activity a week is linked with modest weight loss, and larger amounts help more, especially for keeping weight off.[4](https://blog.healthbank.io/hit-a-weight-loss-plateau-common-reasons-and-what-to-do#ref-4) Australian guidelines recommend muscle-strengthening activity on at least two days a week.[8](https://blog.healthbank.io/hit-a-weight-loss-plateau-common-reasons-and-what-to-do#ref-8)
- **Protect your sleep.** Aim for 7–9 hours, with regular bed and wake times.[7](https://blog.healthbank.io/hit-a-weight-loss-plateau-common-reasons-and-what-to-do#ref-7)
- **Look beyond the scales.** Energy, sleep, strength and how your clothes fit often improve before the number changes.

For a realistic picture of how quickly weight comes off, see [how long it takes to see weight-loss results](https://blog.healthbank.io/how-long-does-it-take-to-see-weight-loss-results).

Get support from a practitioner who helps with weight and metabolic health

Find practitioners on HealthBank who work with weight management, metabolic health and type 2 diabetes. Many offer a free discovery call, online, by phone or in person.

[Find a weight management practitioner →](https://www.healthbank.io/practitioners?specialties%5B%5D=Weight+Management&specialties%5B%5D=Metabolic+Syndrome&specialties%5B%5D=Type+2+Diabetes)

## Frequently asked questions

### How long does a weight-loss plateau last?

It varies. Plateaus often start around six months in, and they usually last until something changes in what you eat or how active you are.[1](https://blog.healthbank.io/hit-a-weight-loss-plateau-common-reasons-and-what-to-do#ref-1)

### Is "starvation mode" real?

Not in the way it's often described. Your body does need a little less energy as you lose weight, but eating less doesn't stop weight loss.[1](https://blog.healthbank.io/hit-a-weight-loss-plateau-common-reasons-and-what-to-do#ref-1)

### Can lack of sleep stop weight loss?

It can change what you lose. In a trial, short sleep meant people lost less fat and more muscle on the same diet.[3](https://blog.healthbank.io/hit-a-weight-loss-plateau-common-reasons-and-what-to-do#ref-3)

### Should I eat less to break a plateau?

Not always. Check what you're actually eating first, add resistance training and move more, rather than cutting further.[4](https://blog.healthbank.io/hit-a-weight-loss-plateau-common-reasons-and-what-to-do#ref-4)

### When should I see a doctor about not losing weight?

If you've made steady changes and still aren't losing weight, or you have symptoms such as tiredness, irregular periods or loud snoring.[5](https://blog.healthbank.io/hit-a-weight-loss-plateau-common-reasons-and-what-to-do#ref-5)

## References

**Research (PubMed)**

1. Thomas DM, Martin CK, Redman LM, et al. Effect of dietary adherence on the body weight plateau: a mathematical model incorporating intermittent compliance with energy intake prescription. *Am J Clin Nutr.* 2014;100(3):787–795. [PubMed 25080458](https://pubmed.ncbi.nlm.nih.gov/25080458/)
2. Sumithran P, Prendergast LA, Delbridge E, et al. Long-term persistence of hormonal adaptations to weight loss. *N Engl J Med.* 2011;365(17):1597–1604. [PubMed 22029981](https://pubmed.ncbi.nlm.nih.gov/22029981/)
3. Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Penev PD. Insufficient sleep undermines dietary efforts to reduce adiposity. *Ann Intern Med.* 2010;153(7):435–441. [PubMed 20921542](https://pubmed.ncbi.nlm.nih.gov/20921542/)
4. Donnelly JE, et al. American College of Sports Medicine position stand: appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. *Med Sci Sports Exerc.* 2009;41(2):459–471. [PubMed 19127177](https://pubmed.ncbi.nlm.nih.gov/19127177/)

**Australian guidelines**

1. healthdirect. Obesity. [View source](https://www.healthdirect.gov.au/obesity)
2. Better Health Channel (Victorian Government). Weight loss – a healthy approach. [View source](https://www.betterhealth.vic.gov.au/health/healthyliving/weight-loss-a-healthy-approach)
3. Sleep Health Foundation. How much sleep do you really need? [View source](https://www.sleephealthfoundation.org.au/sleep-topics/how-much-sleep-do-you-really-need)
4. Australian Government Department of Health. Physical activity and exercise guidelines for adults. [View source](https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years)

*This article is general information, not medical advice. Speak with your practitioner about your own situation before changing your diet or activity.*

[Weight & metabolism](https://blog.healthbank.io/tag/weight-metabolism)

[![Robbie Clark](https://blog.healthbank.io/hs-fs/hubfs/Blog/Authors/robbie-clark-avatar.png?width=72&height=72&name=robbie-clark-avatar.png)](https://www.healthbank.io/p/robbie-clark)

Written by **[Robbie Clark](https://www.healthbank.io/p/robbie-clark)**

Robbie is a Sydney-based Accredited Practising Dietitian (APD) and Exercise Scientist with over 17 years of experience. He holds a Bachelor of Exercise Science (Nutrition) and a Master of Nutrition and Dietetics, and is the Director and Co-founder of HealthBank.

[Book a free 15-min call](https://dashboard.healthbank.io/booking/attendance-modes?practitionerId=7a900b23-04a3-4c3c-b14e-e3405c1af6d7&consultationTypeId=4e536270-c479-40a5-af89-691502f4578d) [View Robbie's profile →](https://www.healthbank.io/p/robbie-clark)

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