What to Do When Weight Loss Stalls: Realistic Plateau‑Busting Strategies

Introduction

Most journeys hit a flat stretch. If the scale hasn’t budged for 3–4 weeks, you’re likely in a true plateau—and that’s normal. Here’s how to diagnose the stall and reignite progress without extreme measures.

1. Reassess Intake (Accuracy Check)

• Hidden calories add up—audit portion sizes and liquid calories for one week.
• Consider a brief return to structured meal replacements (e.g., Optifast / Numetra) if tracking feels overwhelming.

2. Boost NEAT & Strength

• NEAT = Non‑Exercise Activity Thermogenesis. Aim for 2,000 extra steps per day.
• Add an extra strength or HIIT session to challenge new muscle fibers.

3. Monitor Body Composition, Not Just Weight

• Increases in muscle can mask fat loss; schedule a SECA scan to get the full picture.

4. Medication & Meal‑Plan Tweaks

• Some patients benefit from titrating GLP‑1 dosage or cycling calories (maintenance days followed by deficit days).
• Discuss adjustments with your registered dietitian at CNC —don’t DIY.

5. Rekindle Motivation & Mindset

• Revisit your “why” and update goals (performance, clothing fit, lab markers).
• Celebrate consistency milestones—every injection, workout, and food log counts.

Takeaway & Call to Action

Plateaus are a signal, not a failure. Book a visit to review. Let’s move forward together!