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Weight plateau despite consistent effort
I’m 28, female, 160 cm, currently 69 kg. I was ~79 kg two years ago but have plateaued at 68–69 kg for 6–8 weeks despite ~1,500 kcal/day, 80–90 g protein, 10k steps daily and strength training 3×/week, not sexually active.
Interestingly, my weight is unchanged but measurements are falling: waist 36"→34", under-bust 33.5"→32", over-bust 41.5"→39", hips 41"→40" since 1 September. Clothes are looser and I look more toned.
I have PCOS/PCOD and hypothyroidism, take Eltroxin 50 mcg/day, and my thyroid/ovarian ultrasounds and prolactin are normal. My March fasting glucose was 76 mg/dL; LDL 104.3, HDL 39, and ALT 49 U/L.
My periods are irregular (Aug 1–4 and Aug 17–22; none yet in September).
Answers (32)
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What you are experiencing is normal and completely expected. Weight doesn't show the full picture. You are gaining muscle mass as you lose fat. Hence the overall weight is same. There is nothing to be worried here.
Next Steps
Keep up the good work.
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Keep up your current workout routine and protein intake you are doing great!
Focus on waist measurements, strength gains, and energy levels rather than the daily scale weight.
Next Steps
Health Tips
work on fine-tune your PCOS management and get your cycles back on a regular schedule.
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Your body is going through body recomposition. You are losing fat and building muscle at the same time. Because muscle is denser than fat, your inches are dropping and clothes fit better, even though the scale hasn't moved.Why the Scale StallsMuscle Gain: You are gaining lean muscle from strength training and a high-protein diet.PCOS: This hormonal condition can make your body hold onto fat or slow down weight loss.Hypothyroidism: An underactive thyroid slows your metabolism.
Next Steps
3 Steps to TakeFocus on Measurements: Track your progress using your waist size and how your clothes feel, not the scale.Check Your Hormones: Visit your doctor to see if your Eltroxin dose needs adjusting or if your PCOS requires insulin management.Prioritize Sleep and Stress: High stress and poor sleep release cortisol, which causes your body to hold onto water and stall weight loss.
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Firstly, you are doing extremely well. You are in a caloric deficit, eating the recommended protein and strength training. That is commendable. Weight loss that is sustainable takes time. And women often have weight fluctuations of 2-3 kgs normally throughout the month due to the menstrual cycle and the resultant water retention and bloating. I suggest you stick to your current plan because change in body measurements is an excellent indidicator of fat loss and change in body composition
Next Steps
Check weight only once a week early in the morning after waking.
Stick to this current plan for another 3 months and then let’s address your progress
Health Tips
Don’t let what you see on the weighing scale change your mindset for a healthy weight loss plan
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Your unchanged weight despite a reduction in waist, hip and other measurements, along with looser clothes, suggests that your body composition may be improving even if the scale is not changing. Continue your current strength training, daily activity and adequate protein intake. Track your weight using the weekly average rather than individual readings. Since you have PCOS and hypothyroidism with irregular periods, it would also be appropriate to review your thyroid status (TSH) and menstrual pattern with your treating doctor. If the weight remains unchanged for several more weeks despite consistent adherence, your diet and activity can be reassessed.
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Great work 79->69kg! Weight stuck at 68-69kg but waist 36"->34" and clothes looser = fat loss + muscle gain, not a true plateau. With PCOS + hypothyroidism on Eltroxin this is common. Continue same plan. For a personalized PCOS plateau break, you can consult me here on Practo.
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Hello mam
Your weight may be stable, but the reduction in waist/hip measurements and looser clothes indicate fat loss and improved body composition. Continue your current diet, protein intake, steps and strength training. Track weekly average weight and measurements. If there is no further change for 4–6 weeks, we can reassess your calorie intake and thyroid/PCOS-related factors
For further help, kindly consult me in practo
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Check your Tsh and see gynaec for pcos and irregular periods
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Your weight loss is perfect according to your diet. It must be the muscle growth making the weight plateau. If you aim to have even lesser weight, calorie deficit would help. Please consult your gynecologist for pcod and irregular periods. Or share details personally on Practo App
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If you would like to discuss your concern in more detail, please feel free to contact me on WhatsApp at eight six one nine six six nine nine zero six. Alternatively, you can connect with me through the Practo app for a detailed consultation
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Your measurements are reducing, so this is likely fat loss with muscle gain rather than a true plateau. At 160 cm/69 kg, avoid cutting calories further; aim for about 90â110 g protein daily, progressive strength training, and track a 7-day average weight for 3â4 weeks. Because your periods remain irregular, please review your PCOS/thyroid plan with a physician and do not self-start hormones. I can assess your diet and reports through a Practo consult or at Synergy Multispeciality Hospital, Miraj.
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Your weight being stable does not mean your treatment has stopped working. Your measurements are clearly decreasing, which suggests that your body composition is improving. Continue your exercise and diet rather than drastically cutting calories. We will also check your thyroid control and monitor your irregular periods and mildly elevated liver enzyme.”
Next Steps
Check TSH now; add FT4 if TSH is abnormal or symptoms warrant it.
* Continue Eltroxin 50 µg/day until results are available.
* Confirm correct timing and adherence.
* If dose is changed, repeat TSH in about 6–8 weeks.
Health Tips
Don’t focus only on weight: decreasing waist/hip measurements = positive progress.
* Continue ~1500 kcal/day + 80–90 g protein/day.
* 10,000 steps/day + strength training 3×/week.
* Avoid crash diets; limit sugar, refined carbs and processed/fried foods.
* Take Eltroxin 50 µg regularly, preferably 30–60 min before breakfast.
* Keep iron/calcium supplements ≥4 hours apart from Eltroxin.
* Maintain a menstrual diary.
* Aim for 7–9 hours sleep and stress management.
* Check TSH ± FT4, HbA1c and repeat LFT as advised.
* If no period for ≥3 months or very heavy bleeding → gynecology review.
* Reassess in 6–8 weeks
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Take Balanced diet which is mentioned below,
1/3 of food plate should contain bread, pasta, potato and rice.
1/3 of food plate should contain fruits and vegetables.
1/9 of food plate should contain fish, meat, egg, beans and other non dairy sources of protein.
1/9 of food plate should contain milk and dairy foods.
1/9 of food plate should contain food and drink high in fat and/ or sugar.
plus a glass of milk daily.
For prescription contact me at WhatsApp at +91959508739nine.
In future if consultations are required than contact me at WhatsApp at +91959508739nine.
Thanks.
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You are experiencing body recomposition—losing visceral and subcutaneous fat while gaining lean muscle and retaining muscle glycogen from strength training, which keeps scale weight flat while inches drop. Because muscle tissue is significantly denser than adipose tissue, your shrinking measurements and looser clothing confirm true progress. A stable scale reading alongside reduced inches is a positive indicator of metabolic health rather than a true failure of fat loss.
Next Steps
Stop relying solely on the weighing scale and continue tracking your circumference measurements and progress photos every two to three weeks. Maintain your current intake of 1,500 kcal, 80–90 g of protein, and strength training regimen, as they are clearly working effectively.
Please schedule an online consultation with me. so, we can evaluate your irregular cycles, review your thyroid markers, and fine-tune your PCOS management.
Health Tips
Do not abruptly cut your calories further, as extreme deficits can elevate cortisol, increase water retention, and worsen hormonal imbalances like PCOS. Your ALT is mildly elevated at 49 U/L and cycles remain irregular, which warrants routine metabolic follow-up and monitoring of insulin sensitivity. Lastly, remember that strength training causes temporary intracellular water retention for muscle repair, masking fat loss on the scale.
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Falling measurements with a stable scale weight usually means your body composition is shifting toward more muscle and less fat, which fits with your strength training.
Next Steps
Since your periods have been irregular this cycle, do mention that to whoever manages your PCOS and thyroid together.
Health Tips
A plateau like this doesn't mean your effort isn't working, but ongoing irregular cycles need a proper in-person review.
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