Weight plateau: why progress “stalls” and what to do calmly

A plateau is a normal part of the process. Most of the time it’s not “metabolism broke” — it’s water, habits, and slightly bigger portions.

6 common reasons for a plateau

1. Water & salt: scale stalls due to fluid retention.
2. Portions crept up: “just a bit more” adds up.
3. Sauces/oil: “a little” can easily mean +200 kcal.
4. Weekends: 1–2 days can erase a weekly deficit.
5. Sweet drinks: calories with almost no satiety.
6. Lower activity: fewer steps = fewer burned calories.

What to do (a minimal plan)

• Pick one lever for 7 days: “sauce on the side” or “portion 1.0 instead of 1.5”.
• Take photos of 2–3 typical meals and honestly mark oil/sauce/drink.
• Watch the trend, not a single day.

Read next:

• Hidden calories: oil, sauces and drinks
• Weekends & restaurants without backsliding: 5 simple rules
• Weight plateau: a 7-day checklist (no strict dieting)