You’ve been dieting seriously, exercising regularly, and your weight has clearly decreased at first. But then one day, the number on the scale stops and stubbornly doesn’t budge, even though you’re still on the same diet. That feeling can easily make you disappointed, even wondering if you’re doing something wrong. In fact, a weight loss plateau is completely normal, and anyone can experience it.
The important thing is not that you haven’t lost any more weight, but how you react to this stage. Many people, out of impatience, choose extreme measures that make their bodies more tired and more likely to give up. So, what are the things you should definitely not do when you’re in this situation?
4 Things You Should Avoid When Your Weight Stalls
Including:
1. Don’t cut calories too much
The body needs energy to maintain basic functions such as breathing, circulation, and digestion. When you cut calories too much, your body immediately switches to “survival” mode: slowing down your metabolism to save energy. As a result, it is both harder to lose weight and easier to lose muscle.
For example, a normal person needs about 1,600–1,800 calories/day, but because of impatience, they only eat 800–1,000 calories. In the first 1–2 weeks, the weight may drop quickly, but then they fall into a state of lethargy, insomnia, craving sweets and finally… overeating. This is the vicious cycle that ruins the weight loss process.
2. Don’t skip meals
After a day of eating more comfortably, many people try to correct their mistake by skipping breakfast or lunch the next day. It sounds reasonable, but in reality, it is counterproductive.
Skipping meals causes blood sugar to drop, causing dizziness, fatigue, and increasing the hormone ghrelin (the hunger hormone). This makes it easier for you to eat more at the next meal, or to reach for sugary foods for a quick energy boost. Instead of skipping meals, choose a healthy snack with protein (eggs, Greek yogurt, nuts) and vegetables to keep your body stable.
3. Don’t over-exercise
Because their weight is stagnant, many people choose to double their cardio time, or do exercises that are too heavy. This not only exhausts you, but also causes the hormone cortisol to increase. When cortisol remains high, the body tends to store more fat, especially in the abdomen.
Over-exercising also poses a risk of injury, forcing you to rest for long periods of time and inadvertently slowing down the weight loss process. Remember that smart training is not about doing more, but about combining it properly: moderate cardio, strength training, and alternating days off to give your body time to recover.
4. Don’t give up
The biggest mistake when your weight is stagnant is… giving up. In fact, plateaus are a natural part of weight loss. Your body needs time to adjust to your new weight before moving on to the next milestone.
Instead of getting discouraged, use this as an opportunity to reflect on your journey:
- Are you getting enough sleep?
- Is your diet balanced, with too many processed foods?
- Are you overly stressed?
Sometimes, all it takes is a small adjustment like adding resistance training, changing your meal plan, or simply getting better sleep to “reboot” your weight loss process.
In short, plateaus are not failures. They are a reminder that weight loss is not a sprint, but a journey of changing lifestyle habits. Extreme measures like strict fasting or overtraining will only make you tired and give up easily. Remember that small, sustainable steps are the key to long-term results.
