Reasons for Stalled Weight Loss: Why the Scale Won’t Budge

Why Your Weight Loss Has Stalled

You’re eating healthy. You’re exercising. You’re doing “all the right things.” Yet the number on the scale isn’t moving.

If this sounds familiar, you’re not alone. Research shows that nearly 80% of people hit a plateau during their weight loss journey, often within the first six months. Hitting this wall doesn’t mean you’re lazy or doing something wrong — it usually means something important is being overlooked.

At InTouch Primary Care, Dr. Adelola Ashaye, a board-certified physician in internal medicine with advanced training in lifestyle and obesity medicine, helps patients uncover the real reasons behind stalled progress. By identifying hidden barriers and creating a personalized, physician-guided plan, her patients often break through plateaus and achieve sustainable results.

Here are four common mistakes that may be keeping you stuck — and what you can do differently.

Mistake #1: Building on a Shaky Foundation

Your metabolism cannot thrive without a strong foundation. Even the cleanest eating plan or the hardest workouts won’t overcome problems like:

• Poor sleep
• High stress and cortisol spikes
• Hormone imbalances (thyroid, estrogen, testosterone)
• Blood sugar swings
• Gut inflammation

When these factors are off balance, the body often “holds on” to weight.

What to do instead:

• Prioritize 7–9 hours of restorative sleep
• Manage stress with mindfulness, journaling, or light activity
• Ask your physician to evaluate thyroid, cortisol, and reproductive hormone levels
• Support gut health and lower inflammation with nutrition and lifestyle changes

Dr. Ashaye notes, “If the foundation is weak, no amount of dieting will deliver sustainable results.”

Mistake #2: Choosing Habits That Aren’t Sustainable

Crash diets, two-a-day workouts, or eliminating entire food groups may work temporarily, but they rarely last. Most people end up burned out, bingeing, or regaining weight.

Instead, focus on realistic habits:

• Balanced meals with fiber and protein to keep you full
• Daily movement you actually enjoy (yes, walking counts)
• Consistent sleep and recovery routines

Case in point: Dr. Ashaye worked with a patient from Missouri City who tried back-to-back fad diets. Despite intense effort, the weight kept returning. By shifting to sustainable, physician-guided nutrition and exercise habits, that patient lost weight gradually and — more importantly — kept it off long-term.

Mistake #3: Copying Generic Plans

Your best friend’s diet, a co-worker’s workout plan, or a fitness influencer’s routine may not work for you. Every person’s biology, lifestyle, and health history is different.

That’s why personalization is key. At InTouch Primary Care, Dr. Ashaye uses lab testing, detailed health history, and lifestyle analysis to design a plan tailored to your unique needs.

A customized approach prevents wasted effort and ensures your weight loss strategy works with your body — not against it.

Mistake #4: Ignoring the Root Causes

Weight is far more complex than “calories in, calories out.” Hidden factors may be keeping you stuck, such as:

• Thyroid dysfunction
• Stress and cortisol imbalance
• Hormone changes (menopause, low testosterone, PCOS)
• Gut microbiome issues or poor nutrient absorption
• Medications that affect metabolism
• Mental health challenges
• Genetics

Identifying and addressing these root causes makes weight loss easier — and results more sustainable.

How to Break a Weight Loss Plateau

If it were just about eating less and moving more, you’d already be where you want to be. Sustainable weight loss requires a whole-person, physician-led approach.

That’s exactly what we provide in our Reset. Thrive. 365 program at InTouch Primary Care. Dr. Ashaye partners with patients in Sugar Land, Missouri City, and Greater Houston to uncover the root causes of stalled weight loss, design a personalized plan, and provide ongoing support.

Frequently Asked Questions

How long do weight loss plateaus last?

Most plateaus last anywhere from a few weeks to a few months, depending on the cause. With the right adjustments — and physician guidance — many patients see progress again within weeks.

When should I see a doctor for a weight loss plateau?

If you’ve been stuck for more than 6–8 weeks despite consistent effort, it’s wise to see a physician. Underlying issues like thyroid dysfunction, hormone shifts, or medications may be interfering.

Do I need medication to break a plateau?

Not always. Many patients benefit from addressing lifestyle, sleep, and nutrition first. In some cases, FDA-approved weight management medications can be helpful — but they are just one part of a comprehensive plan.

Can stress really prevent weight loss?

Yes. Elevated cortisol can increase appetite, trigger cravings, and encourage fat storage, particularly around the midsection. Managing stress is essential for both health and weight control.

Next Steps: Get the Support You Need

If you’re ready to finally overcome a weight loss plateau and feel better in your body, you don’t have to do it alone.

Schedule a free 15-minute appointment with Dr. Adelola Ashaye to explore your options.

Join our free webinar: Reset. Thrive. 365 — Why Quick Fixes Fail and the 3 Pillars of Lasting Results.

When: Thursday, August 28 at 12 PM CT

Register here

With the right medical guidance, sustainable weight loss is possible. Let’s build your foundation, uncover hidden barriers, and create a plan that helps you thrive — not just for today, but for years to come.