Weight loss plateaus are a natural part of the journey and can be an opportunity to tune into your body’s signals. Instead of obsessing over numbers or calorie restriction, taking a holistic approach that integrates nutrition, hormones, lifestyle and stress management can help you overcome the plateau and achieve lasting results without feeling depleted or discouraged.

When your weight stalls, it’s often a sign that your body is adapting and trying to protect itself and maintain balance. Plateaus can happen for many reasons: slowing metabolism, hormonal fluctuations, nutrient deficiencies or even overtraining. The key is to address these factors and support your body in a way that encourages sustainable progress.

Why Progress Slows

Several factors can contribute to a weight loss plateau:

Nutritional Gaps: Repetitive eating patterns and the omission or restriction of certain food groups can lead to nutrient deficiencies, which impact metabolism and hormone regulation.
Stress and Sleep Disruptions: Chronic stress triggers the release of cortisol, the body's primary stress hormone, which can lead to increased fat storage, particularly around the abdominal area, as the body prioritises energy reserves during perceived threats. This is part of the body's natural "fight or flight" response. Poor sleep further disrupts hormonal balance and appetite regulation by interfering with the release of hunger-regulating hormones like leptin and ghrelin, causing heightened cravings and a tendency to overeat as the body tries to compensate for fatigue.
Overtraining or Under-Recovery: Too much exercise without adequate rest can increase inflammation and disrupt fat loss.
Digestive Health: Imbalances in gut bacteria or poor digestion can impact nutrient absorption and overall metabolism.
Hormonal Shifts: Changes in thyroid, insulin and sex hormones can directly impact weight regulation.

How to Work with Your Body for Sustainable Weight Loss

Focus on Nutrient-Dense Foods

Rather than dwelling on what you can’t have, embrace the foods you can add into your diet: nutrient-rich, whole foods. Fill your plate with colourful vegetables, lean proteins and healthy fats. These foods support your metabolism and help keep you satisfied for longer, making it easier to crowd out less nutritious foods and support balanced energy.

Build Meals Around Protein and Healthy Fats

Protein and healthy fats regulate blood sugar and hunger cues. Start your meals with these macronutrients, then add moderate amounts of complex carbohydrates like whole grains, nuts and seeds. This balance not only supports weight management but also energy levels and hormonal health.

Prioritise Sleep and Stress Management

Quality sleep (7-9 hours per night) and effective stress management are essential for weight loss. Practices such as deep breathing, meditation, yoga and spending time in nature help reduce cortisol and restore hormonal balance, ultimately making weight loss easier and optimising your overall wellbeing so you can actually enjoy the journey.

Exercise Consistently But Avoid Overtraining

Exercise is important for weight management but overtraining can disrupt hormones. A balanced approach with a mix of strength training, cardio and adequate recovery supports sustainable progress without overwhelming your body.

Practice Mindful Eating

Slow down and listen to your body’s hunger cues. Eat mindfully, avoiding distractions like phones or TV. This helps regulate appetite, reduces overeating and enhances digestive function.

Tailor Your Approach to Your Body

No two weight loss journeys are the same. Pay attention to your body’s unique signals and remember that it’s okay to seek professional guidance (functional medicine, nutritionists, personal trainers) to optimise your approach. This personalised focus can make the world of difference.

Accept Gradual Progress and Be Kind to Yourself

Sustainable weight management takes time and patience. Embrace gradual, consistent progress. Be compassionate with yourself and remember that long-term success is about making healthy, lasting changes rather than quick fixes.

Supplement Recommendations Links for Weight Loss Support

To enhance your weight loss journey, consider the following supplements:

Magnesium: Supports relaxation, improves sleep, and regulates hormone function.
Ashwagandha: Helps manage stress and balances cortisol levels.
Omega-3 Fatty Acids: Help reduce inflammation and support healthy metabolism.
Probiotics: Promote gut health, which plays a crucial role in metabolism and hormone balance.
Chromium: Helps regulate blood sugar levels, reduce cravings and support insulin sensitivity, all of which are crucial for effective weight management.

Functional Testing Recommendations Links for Weight Loss Support

To take a more personalised and science-driven approach to your weight loss journey, functional testing can provide valuable insights into your unique metabolic and hormonal needs. Here are some functional tests that can help guide your weight loss strategy:

DUTCH Test: Measures hormone levels, including cortisol, oestrogen, progesterone and testosterone, to assess imbalances that could be hindering weight loss. This test can provide insights into how your hormones are interacting and help you tailor interventions like stress management or hormone balancing treatments.
Thyroid Function Test: Thyroid hormones are crucial for metabolism. Low thyroid function (hypothyroidism) can contribute to weight gain or difficulty losing weight.
Micronutrient Testing: Nutrient deficiencies can slow metabolism and disrupt weight loss. Tests for essential vitamins and minerals (like vitamin D, magnesium, zinc, B vitamins) can help identify any gaps in your diet that might be affecting your metabolic function.
Microbiome Stool Testing: Imbalances in gut bacteria can impact digestion, nutrient absorption and metabolism. A stool test can identify dysbiosis or other gut-related issues that may be contributing to weight struggles.
Food Sensitivity Testing: Certain food sensitivities or intolerances can cause inflammation and disrupt metabolism. Identifying foods that your body may be reacting to can help reduce inflammation, support weight loss and improve overall health.

These tests provide critical insights that can help you address the underlying causes of weight loss plateaus and fine-tune your approach for better results.

Key Takeaway

Plateaus aren’t a sign of failure, but an opportunity to listen to your body. By focusing on balanced nutrition, quality sleep, mindful exercise, stress management and smart supplementation, you can navigate this phase with patience, kindness and success. Remember, every step forward, no matter how small, is progress, and with the right approach, you’ll achieve lasting, healthy results that actually feel good.

BOOK ADVICE CALL