O weight loss process It is an ongoing challenge for many Brazilians. And data shows this: according to the Food and Nutrition Surveillance System (SISVAN), 34.66% of Brazilians had some level of obesity in 2024, showing that each case requires adequate care and monitoring. Given this scenario, it is not uncommon for people in the process of losing weight to face phases of stagnation, when the scale does not seem to respond, even in the face of real effort and changes in habit.
Second Fernanda Lopesnutritionist at Six clinica 100% online initiative that democratizes obesity and overweight care, this stagnation in weight loss process It is more common than you might think and, most of the time, occurs due to automatic behaviors that go unnoticed.
“When the body notices a constant reduction in measures, it reduces energy expenditure as a form of protection. But, in addition to this natural adjustment, there are daily patterns that harm results without the person realizing it”, he explains.
With this in mind, the professional points out the four most common mistakes that make your weight loss process park, and explains how to correct them to safely regain the loss of body mass.
1
Not adapting the routine to new energy consumption
As the individual loses pounds during the weight loss processthe body starts to operate with less energy. “If someone loses 5, 10 or 15 kilos, the metabolism naturally starts to need fewer calories. If it remains the same on a daily basis, the energy deficit decreases and the weight stabilizes”, he explains.
To overcome this, the specialist suggests small adjustments. “Vary the intensity of movements throughout the daily routine, review dietary pattern combinations and reinforce protein intake. These adaptations reactivate the metabolism and create new stimuli” he states.
2
Disregarding the impact of stress and irregular sleep
Even with adequate food choices, mental and physiological factors can hinder evolution. “Sleep deprivation increases cortisol, disrupts hunger and satiety hormones and promotes fluid retention. Prolonged stress has a similar effect, keeping the body in a state of alert and reducing fat burning”, he explains. Strategies that help include: establishing a fixed bedtime, reducing exposure to screens before resting and including short breaks for conscious breathing throughout the day.
3
Confusing emotional hunger with the body’s real need
Most people increase their energy intake without realizing it due to emotional impulses, and this has a direct relationship with mental health. “Emotional hunger appears suddenly, accompanied by a desire for something caloric and comforting, and does not improve after ingestion. Physical hunger appears gradually, allows balanced choices and is linked to the body’s needs. When the person does not distinguish these signs, they end up resorting to food to alleviate discomforts such as anxiety, sadness or boredom, and this naturally prevents the scale from falling”, explains Fernanda.
4
Trying to drive the process alone, without strategic adjustments
The first kilos are usually eliminated quickly, but the plateau requires technical refinement. “Without monitoring, the person repeats the same actions expecting different results, even when the body no longer responds. The professional identifies invisible patterns, corrects details and guides specific changes to unlock the metabolism”, explains Fernanda.
She reinforces that remote monitoring has made this process more accessible and effective: “With online supervision, daily contact with nutritionists, medical support and personalized strategies, each patient progresses safely and receives individualized guidance without leaving home. This consistency makes all the difference in overcoming the plateau and maintaining progress”, she concludes.
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