Why the next 5 kg is harder to lose

Losing the first few kilograms often feels easy, but many people find that progress slows down after that. Even with regular exercise, healthy eating and adequate sleep, the weighing scale may stop moving. This is commonly known as a weight-loss plateau.

Dr Ashish Gautam, principal director of robotic and laparoscopic surgery at Max Super Speciality Hospital, Patparganj, explained that the slowdown is a normal response of the body to weight loss.

When a person weighs more, their body uses more energy for everyday activities such as walking, climbing stairs and even maintaining basic functions. As weight decreases, the same activities require fewer calories. For example, a person who drops from 90 kg to 80 kg will burn fewer calories while doing the same workout.

The initial weight loss can also be faster because the body loses stored glycogen and the water associated with it when carbohydrate intake changes. As the process continues, the proportion of actual fat loss becomes more significant but happens at a slower pace.

Another factor is hunger. During weight loss, changes in hormones involved in appetite and fullness can make a person feel hungrier. Poor sleep and prolonged stress may further increase cravings and make it harder to maintain the same calorie intake.

The number on the weighing scale also does not tell the entire story. Body weight can fluctuate because of water retention, salt intake, carbohydrate consumption and digestion. For women, hormonal changes during the menstrual cycle can also temporarily affect weight.

Exercise, particularly strength training, can add another layer. A person may lose body fat and inches around the waist while gaining or maintaining muscle, meaning the scale may show little change even though their body composition is improving.

This is why waist circumference, physical strength, blood sugar, blood pressure and cholesterol can be useful indicators alongside body weight. Abdominal obesity is particularly important because of its association with metabolic health.

Once a person reaches a plateau, simply repeating the same routine may not produce the same results. As body weight decreases, food portions and activity levels may need to be reviewed. Adequate protein, vegetables, fruits, pulses and whole grains can support a balanced diet, while strength training and regular movement can help maintain muscle and increase daily energy expenditure.

However, extreme dieting is not the answer. A persistent plateau may sometimes be linked to factors such as thyroid problems, certain medicines, sleep disorders or hormonal conditions. In such cases, medical evaluation can help identify the cause.

The key message is that the “second 5 kg” is not necessarily harder because the body has stopped responding. Rather, the body has adapted, and successful long-term weight management may require a more personalised approach.