Plateaus: Am I Really Stuck?

Weight Loss Chart ideal versus reality

Plateaus: Am I Really Stuck?


  • Plateaus vs fluctuations: A true plateau is where you are truly “stuck” and your weight isn’t shifting any. A fluctuation is just a time where weight might go up or even stay the same for a short period of time.
  • Losing Slowly: Sometimes you lose weight slowly, and it can look like a plateau. If you average your morning weight, you can start to see a trend. As you lose more weight, it will start to shift and change based on trends or averages.
  • Self-Reflection: It is important to weight yourself regularly (ideally first thing in the morning after using the bathroom and without clothing) in order to see changes, as well as trends. When checking your weight, self-reflect. If you lost weight then you should be motivated to stay on track as it is yielding you the desired result.  If you were to gain or stay the same weight as the last weight, ask yourself if you’ve been completely on plan the day(s) before?  If yes, then stay the course and you will see your weight drop within a few days (“Don’t grow weary of doing what is right, at just the right time you will reap a harvest IF you don’t give up”).  If no, then there is a logical reason why your weight stayed the same or went up, so it makes no sense to be frustrated or mad.  Don’t beat yourself up, we ALL fall of track now & then, just get back on the horse!  Everyday is a new start!
  • Doing Everything Right: You might be confused if your weight loss has slowed down or the number is not changing. It is not uncommon to lose a small amount or stay the same weight) over the period of a few days as your body fluids and hormones recalibrate. It can be frustrating, but don’t give up! A larger drop is usually right around the corner.
  • There are many reasons why weight loss stalls or plateaus: From the obvious reason of not sticking to the plan, to normal body recalibrations mentioned above.  Menstrual cycles, changes in dosages or new medications, travel ( especially flying), high amounts of stress, not sleeping well, sensitivities to foods ( even foods on plan), exercise , yes even exercising can cause the scale to stop going down.
  • Be patient, trust yourself, trust the program, trust your body: Ultimately you know tat what you are choosing to eat is the healthiest thing you can do for yourself.  And as your body heals from the inside out it will settle at healthy body fat % and weight.  You have to give yourself time to adjust and for your body to heal.

             Remember, average your weight loss over the total time you have been on the program!

Published by Dr. Kirk Childers , IHC of Charlottesville, July 2022

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