How long does the weight loss plateau usually last? Normal

The weight loss plateau period usually lasts for 2-4 weeks, and the specific time varies from person to person. The length of the plateau period is mainly related to metabolic adaptation, dietary structure, exercise intensity, hormone changes, psychological factors, etc. After continuous weight loss, the human body will activate self-protection mechanisms to reduce basal metabolic rate, leading to a decrease in calorie expenditure. If the original diet and exercise pattern are maintained at this time, weight may temporarily stagnate. Adjusting the dietary structure, such as increasing protein ratios, reducing refined carbohydrates intake, and combining with intermittent high-intensity exercise, can help break through the plateau period. Part of the population may experience a decrease in leptin levels due to long-term calorie deficit, which may also prolong the plateau period.

In rare cases, the plateau period may exceed 6 weeks, commonly seen in people who are excessively dieting or engage in a single exercise mode. Long term extremely low calorie diet can lead to muscle loss, further reducing metabolic rate. Fluctuations in female menstrual hormones and increased cortisol levels caused by stress can also affect weight loss efficiency. At this point, it is necessary to reassess daily calorie requirements to avoid falling into a vicious cycle.

It is recommended to maintain a regular schedule and sufficient sleep during the plateau period, and to do 2-3 resistance training sessions per week to maintain muscle mass. One can try adjusting their diet using the carbon water cycle method. Recording changes in body circumference is more meaningful than simply focusing on weight. If necessary, consult a nutritionist to develop personalized plans. The plateau period is the process of the body readjusting, and after scientific adjustment, weight will continue to decrease.