I see this question pop up all the time:

"I've been on Ozempic for almost three months. Started at 160, now 135 - super excited! But for the past three weeks... nothing's changing. And I haven't changed my dosage, diet, lifestyle. Wtf?"

If you’ve hit a plateau on your weight-loss journey, let me guess - you’re feeling stuck, frustrated and maybe even ready to throw in the towel.

Let’s break down why.

Plateaus Aren’t Failing

Your body needs these plateaus. They're essential pause points allowing your system to 'reset' before continuing weight loss.

Think about your core body temperature. Your body maintains a steady 98.6°F (or 37°C) . Go above or below that, and your body fights back - sweating to cool down or shivering to warm up.

Scientists call this 'homeostasis' - your body's way of maintaining stability, whether for temperature or weight.

Your body is designed for survival, not aesthetics. Rapid weight loss sends alarm bells ringing in your brain, triggering a defense mechanism to protect your energy reserves. Plateaus are your body’s way of saying: “Hold on — let’s make sure this new weight is sustainable before we keep going.”

The Science Behind Plateaus

To understand plateaus, you need to know about set-point theory.

Each of us has a natural "set point” - a range where it feels comfortable and balanced. Our DNA and environment determine this. When we gradually gain weight over years, we trick our body into thinking its set point should be higher, causing it to settle at that new, higher weight.

Here’s where it gets tricky: when you lose weight, your body fights to keep its set point stable. It slows your metabolism, ramps up hunger hormones like ghrelin, and burns fewer calories during exercise.

Research shows the average person has a set-point range of 5-8% of their body weight. This means your body can handle losing or gaining within that range without much pushback.

But here’s the good news: you can change your set point. It just takes time. Your body needs to linger at each new weight long enough to accept it as the new normal. That’s exactly what plateaus are for — they’re recalibration phases that make long-term weight loss possible.

Why Weight-Loss Plateaus Matter

A plateau doesn't signal failure. When you hit your set-point weight, it's your body's natural process of readjustment and reset. Consider this: research shows two-thirds of people regain all their lost weight, plus more, after strict dieting. Maintaining your weight loss? That's a massive win.

This maintenance phase serves a crucial purpose. Skip it, and further weight loss becomes brutally difficult. From an evolutionary standpoint, this makes perfect sense. Our ancestors interpreted weight loss as potential starvation. Your body responds by holding onto energy stores by lowering your basal metabolic rate (BMR).

Research confirms gradual weight loss helps adjust your set point, reducing your body's resistance. Once you hit a set-point plateau, your body needs adjustment time.

How Long Do Plateaus Last?

The short answer: longer than you want but shorter than forever.

Once that happens, the door opens for further weight loss—if you decide to continue. And yes, your set point can shift lower, but it requires patience and consistency.

Final Thoughts

If you’ve hit a plateau, it’s not time to quit — it’s time to celebrate. You’re not stuck; you’re stabilizing. You’re laying the foundation for long-term success.

In the next post, I’ll share practical strategies to break through plateaus when you’re ready. For now, stay patient, stay consistent and keep going.

Stay healthy (and hungry for knowledge),
Formerly Obese