Weight loss isn’t just about a calorie deficit—it’s a journey with distinct phases. Understanding them helps you stay consistent, avoid frustration, and build lifelong habits. This post breaks down the four stages and how to make each one work for you.

The initial phase

The first few weeks of a weight loss journey often feel exciting and results may come fast. Motivation is high, progress happens quickly, and it’s easy to stay on track because you’re riding a wave of inspiration from seeing and feeling the rewards of your body and mindset changing. You might feel more energised, lighter and in control of your choices.

This phase is often driven by the initial drop in water weight when you start making healthier changes. The key causes of this weight loss include:

• Eating fewer inflammatory foods.
• Drinking more water (causes your body to retain less for future use).
• Eating fewer foods that can contribute to bloating.
• Reducing salt intake.
• Reducing carbohydrate intake (carbs require water to transport into cells for use as energy, so when you reduce carbs, you reduce the water your body holds on to).

While the momentum is strong, relying solely on motivation can be a mistake. It fluctuates, and when it dips, so does the commitment.

To make the most of this phase, focus on building habits, not just chasing quick results. If you establish a solid foundation—like meal planning, regular movement and mindful eating—you’ll have something to fall back on when the excitement and initial results begin to fade.

The adjustment phase

After the initial buzz wears off, things start to feel more challenging. Weight loss slows, cravings might creep in and old habits try to make a comeback. This is where many people lose steam.

At this stage, your body is adapting. As you lose weight, your metabolism adjusts slightly, and your body works to maintain balance. You may feel hungrier or more fatigued, which is natural. The key is to expect these shifts and have a strategy in place.

Rather than pushing harder, shift your focus to consistency. Small, sustainable actions—like prioritising protein, drinking enough water and getting good sleep—help keep progress steady. Instead of relying on willpower, make your environment work for you. Keep healthy snacks handy, plan your meals, and create a routine that supports your goals.

The plateau phase

At some point, the scale stops moving. This can be frustrating, but it’s a normal part of the process; weight loss isn’t linear. If you’re prepared for it and have a good understanding of what can contribute to plateaus, you can figure out how to work through them.

A plateau doesn’t mean failure—it’s a sign to check in with what you’re doing and reassess. Are you still following your plan? Have portions crept up? Is stress affecting your sleep? Have you been following a low calorie eating plan for too long? What’s working for you and what isn’t? Sometimes, a simple tweak—like increasing movement, changing up your training, managing stress, or adjusting your intake—can make a difference.

If you’ve been in a calorie deficit for a long time, your body might need a break. A short period of maintenance to reverse diet—where you eat at your body’s current energy needs—can help reset hunger cues and prevent burnout. Remember, long-term success isn’t about how quickly you lose weight but how well you sustain it.

The sustainability phase

This is where many people either thrive or slip back into old habits. Once you reach a comfortable weight, or feel stronger and healthier, the challenge shifts from losing weight to maintaining balance.

Many regain weight because they return to previous habits, and just because you’ve found a nutrition approach that has worked for you before doesn’t necessarily mean it will keep getting you the results you want for all future ages and stages of life.

The solution? Stop seeing this as a short-term effort. Instead of ‘going back to normal’, redefine what normal means. This doesn’t mean strict rules forever—it means keeping the habits that made you feel good while allowing flexibility. If what you’re doing is no longer working, reassess, review and make adjustments again to keep on track.

If you enjoy strength training, keep it in your routine. If meal prepping helped you eat well, stick with it. But also, make space for social meals, rest days, and real life. The key to sustainability is a flexible mindset: knowing that consistency matters more than perfection.

To sum up

Weight loss and better health aren’t just about hitting a goal—they’re about learning how to navigate each stage without giving up. The honeymoon phase brings excitement, the adjustment phase tests commitment, the plateau phase challenges patience, and the sustainability phase ensures long-term success.

By focusing on habits, making realistic adjustments, and staying consistent through challenges, you’ll build a lifestyle that works not just for a few months, but for the long run.

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