Guest blog by: Lillian Craggs-Dino, DHA, RDN, LDN, FASMBS-IH, CLT If you’ve been on a weight loss journey after bariatric surgery, you might find yourself hitting a frustrating standstill—the weight loss plateau. It’s one of the most common, yet often misunderstood, parts of the process. A weight loss plateau happens when you’ve lost all the weight you can on your current diet and exercise routine, and your progress seems to stall. Research shows that most people experience a plateau around six months after starting treatment or after achieving a 5–9% total weight loss.1 While it can feel discouraging, it’s an entirely normal and expected part of the journey, and it doesn’t mean you’ve failed. In this blog, we’ll explore why weight loss plateaus happen, what factors contribute to them, and how you can shift your focus to more meaningful health markers like body type and body composition. Plus, you’ll discover practical strategies to help you break through a plateau and keep moving forward with confidence. Why Do Weight Loss Plateaus Happen? There are several reasons why you might hit a weight loss plateau, including: Metabolic adaptation Genetic predisposition Hormonal changes Comorbid conditions If you’ve undergone metabolic and bariatric surgery, hitting a plateau can be emotionally challenging. But remember, this is a normal part of the process. Understanding why it happens can help shift your focus to what you can control to keep making progress. Shifting the Focus: Body Type and Body Composition After bariatric surgery, it’s helpful to move beyond relying solely on the number on the scale. Two important concepts gaining recognition in weight management are body type and body composition. Understanding Your Body Type Your body type is genetically influenced and typically falls into one of these categories: Endomorph Ectomorph Mesomorph Or a combination of these While you can’t change your overall body type, you can improve aspects like your waist measurement and waist-to-hip ratio through lifestyle changes. For example: A healthy waist circumference is less than 40 inches for men and 35 inches for women. A healthy waist-to-hip ratio is 0.95 or below for men and 0.80 or below for women. Incorporating these measurements into your goals can give you more meaningful markers of health than weight alone. Measuring Body Composition Body composition refers to the proportion of fat mass and lean body mass (LBM) in your body. Tracking this can often be more helpful than focusing on weight alone. You can measure your body composition using special scales, like bioelectrical impedance analysis (BIA) devices. As you continue to lose weight, your goal should be to decrease body fat while preserving or building lean body mass. Achieving this takes a combination of: A nutrient-dense, protein-rich diet Strength training and cardiovascular exercise Ongoing support from a bariatric care team, including a registered dietitian and exercise specialist Breaking Through a Weight Loss Plateau When you hit a plateau, don’t get discouraged—there are several ways to reignite your progress: Adjust your macronutrient intake: Make sure you’re getting enough high-quality protein, healthy fats, and appropriate carbohydrates. If you’re having trouble meeting your protein goals, consider adding a High Protein Meal Replacement Powder. Incorporate carb cycling: Vary your carbohydrate intake on different days to help optimize your metabolism. Increase physical activity intensity: Add high-intensity interval training (HIIT) or switch up the type, frequency, or duration of your exercise routine. Most importantly, stay connected with your weight management team. Regular follow-ups provide professional guidance, accountability, and opportunities to address any challenges you’re facing. Final Thoughts Weight loss plateaus are a completely natural part of your journey after metabolic and bariatric surgery. They don’t mean you’ve “ruined” your progress or “failed” the procedure. Instead, consider them a chance to reassess, adjust your goals, and make meaningful changes that support your long-term health. By focusing on body composition, setting realistic health markers beyond the scale, and maintaining regular support from your healthcare team, you can stay motivated and confident as you move forward. References 1. Rojo-Tirado MA et al. Nutrients. 2021;13(1):164.