What to do when progress slows

This is sometimes called a plateau. A plateau does not mean you are failing. It is a normal part of the process, and there are ways to keep moving forward.

Why progress can slow

There are several reasons why weight loss might stall:

• As you lose weight, your body needs fewer calories to function
• Your metabolism may slow down slightly
• You may be building muscle while losing fat, so the scales do not change much
• Changes to routine, stress, or sleep can affect eating and activity levels

Remember, health improvements can still be happening even if the scales stay the same.

Checking in with your habits

If your weight has not changed for a few weeks, it can help to review your habits:

• Are you still following the changes that worked for you at the start?
• Has anything in your routine shifted, such as activity levels or portion sizes?
• Are you getting enough sleep and managing stress?

Small adjustments, like adding an extra walk each week or increasing vegetables in your meals, can make a difference.

Looking beyond the scales

Progress is not just about weight. You might notice:

• Better fitness or stamina
• Improved blood pressure or blood sugar readings
• More energy or better mood

These are all signs your efforts are paying off.

Staying motivated

Plateaus can be frustrating, but they are temporary. Keep focusing on your healthy habits, and try to be patient with the process.

If you feel stuck or need new ideas, talk to your healthcare team. They can help you adjust your plan and keep moving towards your goals.