Weight Loss Stalls

Intro from Lisa:

Losing 130 pounds was one of the hardest and most rewarding things I’ve ever done. But if there’s one thing I wish I had understood earlier, it’s this: weight loss stalls are completely normal. I remember hitting my first plateau and feeling like something was wrong with me — like I was failing. If you’ve been there or you're there now, I want you to know you're not alone. Let's talk about why these stalls happen, what they mean, and how to get through them without losing your mind (or your motivation).

Why Do Weight Loss Stalls Happen?

Your body adapts. That’s its job! When you start losing weight, your body starts adjusting to protect you from what it thinks is “starvation.” At around 10% of your starting body weight, many people hit their first big stall. If you started at 250 lbs, that stall might hit right around 225 lbs.

This is often called the “set point defense” — your body senses change and tries to hold onto what it knows.

Scale Stuck? It Doesn’t Mean You're Not Progressing

Sometimes, the scale doesn’t move — but your body still is. Here are some key things to track besides just your weight:

• Inches Lost: Take weekly or bi-weekly measurements of your waist, hips, thighs, arms, and chest.

• Photos: Progress pictures often show changes the scale can’t.

• Clothing Fit: Jeans getting looser? That’s real progress.

Muscle gain, hormone fluctuations, sodium intake, and inflammation can all cause weight to fluctuate — even while fat is being lost.

Try Calorie Cycling to Break the Stall

When your metabolism slows down in response to lower calorie intake, calorie cycling (or “refeeds”) can help shake things up. This simply means alternating your intake:

• 3–4 days of your typical calorie deficit

• 1 day of slightly higher calories (ideally from clean carbs and healthy fats)

This can “remind” your body that it’s not starving — and keep your metabolism humming.

Always consult with a professional or coach before making drastic changes to your plan.

Mindset Matters Most

The hardest part of a stall is the mental game. It’s easy to panic, self-sabotage, or give up — but this is the moment to lean in. Remind yourself:

• A stall is not the same as a setback.

• Your body is adjusting — not failing.

• Consistency over time always wins.

What You Can Do During a Stall:

• Reassess portions. “Sneaky” calories creep in — double-check labels and servings.

• Check your hydration. Water retention can mask weight loss.

• Add resistance training. Muscle helps burn more calories at rest.

• Sleep. Your hormones need it to support weight loss.

• Track stress. Cortisol (stress hormone) can hold onto fat, especially belly fat.
  

Final Thoughts:

If you’ve hit a stall, don’t panic — and don’t quit. You’re in a totally normal phase of the journey, and it doesn’t mean progress has stopped. Keep showing up, make small adjustments if needed, and know that your body is working with you, even when it feels like it’s not.

You’ve got this.