What to Do When the Scales Don’t Move: Breaking Through a Weight Loss Plateau

We’ve all been there. You’re tracking your calories, sticking to your plan, doing everything “right” – yet the scales don’t move. It’s frustrating, discouraging, and sometimes, it makes you want to give up completely.

But here’s the truth: weight loss isn’t always linear. Your body isn’t a machine that will drop weight every single week just because you’re in a calorie deficit. There are a lot of factors that come into play. So today, we’re going to break it all down—what causes plateaus, what to check, and how to push through.

1. First, Check for Tracking Errors

Before you panic, triple-check your tracking.

✔ Are you weighing your food properly? Even small errors in portion sizes can add up.
✔ Are you logging every bite? Snacks, sauces, oils, and drinks all contain calories.
✔ Are you using accurate entries in tracking apps? Some database entries are incorrect—double-check labels.

Sometimes, the issue is as simple as underestimating your intake. If you’ve been consistent and the scales still haven’t moved after 4-6 weeks, then it’s time to dig deeper.

2. Have You Been Extra Stressed?

Stress has a huge impact on weight loss. When you're stressed, your body releases cortisol, which can cause water retention, bloating, and cravings. If you’ve had a rough couple of weeks, take a step back and see if stress is playing a role.

✔ Are you sleeping well? Lack of sleep affects weight loss.
✔ Have you had a particularly stressful few weeks? Work, family, relationships—everything plays a part.
✔ Are you overtraining? Too much activity without proper rest can stress your body out.

If stress is a factor, focus on self-care, relaxation, and getting enough sleep. Sometimes, just lowering your stress levels will allow your body to let go of excess water weight.

3. Are You Holding Water Weight from Increased Activity?

If you've recently upped your workouts or started weight training, your body holds onto water to help repair muscles. This can make the scale stay the same or even go up for a while.

✔ Have you increased your workouts suddenly?
✔ Are your muscles feeling extra sore?
✔ Have you started weight training or increased cardio?

If so, don’t panic! Your body is adjusting, and this water weight will balance out in time. Focus on how you feel and how your clothes fit rather than the number on the scale.

4. Consider Your Hormones & Medications

✔ Are you on your period? Bloating can cause a temporary gain of 2-5lbs.
✔ Are you taking any medications? Some meds can increase appetite, making it easier to accidentally overeat.
✔ Are you going through menopause? Menopause doesn’t cause weight gain, but hormonal changes can increase hunger, leading to consuming more calories.

At the end of the day, the only way to gain weight is by eating over your calorie needs. If your appetite has increased due to hormones or medication, focus on high-volume, filling foods to help keep you full while staying in a deficit.

5. Stop Letting the Scales Control You

I get it. You step on the scale, expecting to see a drop, and when it doesn’t happen, it’s a kick in the teeth.

But you cannot let that number control you.

✔ Have your clothes been fitting better?
✔ Have you lost inches?
✔ Do you feel better, have more energy, and feel stronger?

These are the things that truly matter. The scales are just one measure of progress—they are not the only measure.

6. Are You Drinking Enough Water?

Water flushes out toxins and helps with digestion. If you’re dehydrated, your body holds onto water weight.

✔ Aim for 2-3 litres per day.
✔ Use flavoured water, squash, herbal teas if plain water bores you.
✔ Yes, it’s annoying going to the toilet all the time—but it’s worth it!

Hydration plays a massive role in keeping your metabolism running smoothly.

7. Adjust Your Activity & Intensity

Your body adapts to what you do. If you’ve been doing the same workout or step count for weeks, your body might have adjusted.

✔ Increase intensity—add incline on the treadmill, walk faster, lift heavier.
✔ Change up your workouts—try strength training, swimming, or cycling.
✔ If you’ve been overdoing it, take a rest week. Sometimes, less is more.

8. Look at Your Calories: Too Low? Too High?

✔ Are you eating too little? Your body can adapt and hold onto fat if you’re in too big of a deficit for too long. Try increasing your calories to maintenance for a few weeks, then dropping back down.

✔ Have you recalculated your calories? As you lose weight, your calorie needs change. What worked at the start may no longer be the right number.

You want to eat as many calories as possible while still losing weight—not be on the lowest calories possible.

9. Be Patient & Stay Committed

Weight loss takes time.

✔ You didn’t gain weight overnight—you won’t lose it overnight.
✔ If you’ve been plateaued for 1-2 weeks, that is not enough time to panic.
✔ If you’re truly stuck for 6+ weeks, then reassess, tweak, and adjust.

One bad weigh-in does not mean failure. Keep going.

10. Consider a Maintenance Break

If you’ve been dieting for months, your body might need a break. Try eating at maintenance for 2-3 weeks.

✔ This doesn’t mean “giving up”—it means letting your metabolism reset.
✔ You’ll likely find you feel better and start losing again once you return to a deficit.
✔ Trust me, it works—I’ve done it multiple times, and I’ve seen the scale move again after a maintenance break.

Final Thoughts: Trust the Process

✔ The scales do not always reflect progress.
✔ Focus on how you feel, how your clothes fit, and your overall health.
✔ Be patient—real, sustainable weight loss takes time.
✔ If you’re plateaued, tweak one thing at a time—don’t overhaul everything at once.
✔ Never give up—because if you do, months from now, you’ll wish you had kept going.

And remember this:

“You haven’t come this far to only come this far.”

Stick with it. Trust the process. You’ve got this. 💪✨