Hitting a weight loss plateau can be incredibly frustrating. You’re sticking to your diet and exercise plan, yet the scale refuses to move. This common hurdle is a normal part of the weight loss journey, but you can prevail!
At MD Total Wellness in Brea, CA, we specialize in helping patients achieve and maintain their weight loss goals. Our medical director, Dr. Oliak, is a board-certified bariatric surgeon who utilizes GLP-1 medication to help patients change their habits, reach their weight loss goals, and maintain their weight loss goals.
This article explores why weight loss plateaus happen and how to restart your weight loss progress.
A weight loss plateau is defined as no change in body weight for three or more weeks despite consistent adherence to a diet and exercise regimen. Unlike temporary fluctuations caused by water retention or minor inconsistencies, a true plateau indicates a physiological or behavioral barrier to further fat loss. Plateaus are nearly universal in weight loss journeys, as the body adapts to protect its energy reserves.
The body’s resistance to weight loss is deeply rooted in evolutionary biology. For millennia, survival depended on storing fat during times of scarcity, leading to mechanisms that make fat loss challenging. One key concept is the “set point”—the weight (often your your body biologically prefers and defends by adjusting metabolism. Below are the primary causes of plateaus:
Losing the final 20 pounds (or 10 or 40 depending on starting weight) is often slower than early weight loss due to intensified metabolic adaptation. Imagine your set point as a rubber band pulling you back to a higher weight.
The more weight you lose, the harder the rubber band pulls you back towards your set point, requiring greater effort to maintain a calorie deficit. Previous dieting attempts can further slow metabolism, while psychological fatigue and motivation dips make consistency harder.
Long-term weight maintenance below your set point demands permanent habit changes. Returning to old behaviors often leads to rapid weight regain. Sustainable routines are essential for both breaking plateaus and keeping the weight off.
You’re likely in a plateau if:
Using tools like body composition scales to track fat versus muscle can help distinguish between true plateaus and water retention.
Aim for 25–30% of daily calories from protein (1.5–2.2 g/kg body weight) to preserve muscle and boost satiety. Choose lean sources like chicken, fish, eggs, or legumes.
Cut sugars and processed carbs to stabilize insulin and curb cravings. Prioritize whole foods like vegetables, fruits, and whole grains.
Boost non-exercise activity thermogenesis (NEAT) through daily movement—walking, taking stairs, or standing more.
Glucagon-like peptide-1 (GLP-1) receptor agonists, such as semaglutide (Wegovy) or tirzepatide (Zepbound), reduce hunger and cravings, making it easier to maintain a calorie deficit during plateaus. These medications help you stay patient, maintain eating habit changes, and avoid frustration-driven relapses, with clinical trials showing up to 20% or higher body weight loss when combined with lifestyle changes.
Hormonal imbalances like hypothyroidism, low testosterone, or menopause can slow metabolism and make weight loss more difficult. Treating hypothyroidism or hormone therapy with testosterone or estrogen can help. One recent study reported that postmenopausal women on semaglutide and hormone therapy lost 30% more weight than women on semaglutide alone.
Permanent weight loss requires lasting behavior changes. GLP-1 medications facilitate this by controlling appetite, making it easier to adopt and sustain habits like smaller portions, higher protein intake, and reduced carb consumption.
Consider professional support if:
MD-supervised programs, like those at MD Total Wellness, combine medications, nutrition counseling, and lifestyle support to achieve lasting weight loss success.
At MD Total Wellness in Brea, CA, we offer a personalized approach to help you overcome weight loss plateaus and achieve lasting results. Our program includes:
Tailored strategies integrating GLP-1 therapy with nutrition and lifestyle counseling, and bioidentical hormone therapy (BHT).
Advanced tools to monitor fat loss, muscle gain, and water retention for a clear view of progress.
Regular check-ins with board-certified providers with over 20 years of weight loss expertise.
Fine-tuning GLP-1 and hormone therapy based on your progress and hunger levels.
Continuous support to keep you motivated and consistent.
If you’re stuck in a weight loss plateau, we are here to help. Contact us for a free consultation at our Brea, CA location. Call (714) 671-2005 to schedule your appointment and restart your journey to better health.
Work with our medical team to build a personalized weight loss plan.
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