← All Weight Loss Myths

Common Weight Loss Plateau Myths Debunked: Fact or Myth?

Updated Feb 23, 2026

Partially True
verdict
regarding metabolism 'shutting down'
Metabolic AdaptationAdaptive thermogenesis reduces energy expenditure beyond what's explained by body mass reduction, but it's not a 'shut down'.
Reduced TDEEAs body weight decreases, your Total Daily Energy Expenditure (TDEE) naturally lowers, meaning fewer calories are needed for maintenance and activity.
Shrinking Calorie DeficitThe initial calorie deficit that promoted weight loss diminishes as your body adapts, potentially bringing your intake closer to your new maintenance level.
Non-linear ProgressWeight loss is not always linear; plateaus are a normal physiological response as the body strives for homeostasis.
Hormonal ShiftsDieting can lead to changes in hormones like leptin and ghrelin, increasing hunger and decreasing energy expenditure, making further loss more challenging.

What Does the Science Say?

Research confirms that metabolic adaptation, or adaptive thermogenesis, is a real physiological response to sustained calorie restriction and weight loss. While the body does become more efficient at conserving energy, it is not a complete 'shut down' of metabolism, nor does it make further weight loss impossible. Plateaus often occur because the energy deficit created by previous diet and exercise is no longer sufficient for the current, lighter body.

AI Coach Tip

If you've hit a plateau, accurately reassess your current calorie intake and activity levels relative to your current body weight. An AI Weight Coach can help you track and make data-driven adjustments to your plan, creating a renewed deficit and moving past the plateau.

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