Hitting a weight loss plateau is frustrating. You’re sticking to your diet and exercise plan, but the scale refuses to move. This common hurdle is a normal part of the weight loss journey, but you can prevail!
MD Total Wellness in Brea, CA, specializes in weight loss. Whether you want to lose 100 pounds or 20, or you are stuck at a plateau, or you need help with weight maintenance, our experienced, board-certified clinicians can tailor a GLP-1 program to help you achieve your 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 5 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, most commonly carbs and snacking, 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.
Overcoming a plateau requires a combination of nutrition, exercise, lifestyle, and, when necessary, medical interventions. Here’s how to get back on track:
Aim for 25–30% of daily calories from protein (1-1.5 g/kg body weight) to preserve muscle and boost satiety. Choose lean sources like chicken, fish, eggs, or legumes.
Cut sugars and processed carbs (usually the #1 most important thing) to stabilize insulin and curb hunger and 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 (this is the key, and GLP-1 medication makes this much easier to do), 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 mass, 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.
Whatever your weight loss challenge, we are here to help. Call (714) 671-2005 or submit an online contact form to schedule a free consult today.
Work with our medical team to build a personalized weight loss plan.
Get MDTW updates and promotions delivered to your inbox.
Located in Brea, CA, MD Total Wellness is Orange County’s trusted clinic for expert-led weight loss, hormone therapy, and personalized care. We help men and women feel better, look better, and live stronger at every stage of life.
© 2025 MD Total Wellness. All Rights Reserved.
Designed by Aicceleration
Treat low testosterone to improve vitality and quality of life.
Cutting-edge treatments to optimize healing, vitality, sexual wellness, and more.
Noninvasive muscle strengthening to treat ED, improve sexual function, and treat urinary symptoms.
Restore hormone balance to treat symptoms and improve quality of life.
Innovative treatments to optimize healing, vitality, sexual wellness, and more.
Noninvasive electromagnetic pelvic floor strengthening to treat incontinence and improve sexual function.
Internal and external radiofrequency rejuvenation to improve tone, lubrication, sensitivity, and appearance.