New research from CSIRO, Australia’s national science agency, shows that losing weight doesn’t have to be a straight, downward path to be successful.
In fact, taking a break from losing weight—or even experiencing a short period of weight gain—can still lead to meaningful results in the long run.
The study, recently published in the Journal of Medical Internet Research, looked at data from over 6,500 people who used the CSIRO Total Wellbeing Diet Online program over the course of a year.
It found that even people who had plateaus—periods where their weight didn’t change much—still managed to lose a healthy amount of weight by the end of the year.
Two out of every three members lost at least 5% of their starting weight, which is enough to bring real health benefits. One in three lost 10% or more.
The researchers found several common weight loss patterns, and all of them included at least one three-month plateau.
For example, some people lost weight steadily for six months and then stayed at the same weight for the next six months, still ending the year with an average loss of 11 kilograms, or 12% of their starting weight. Others lost weight quickly at the start and then maintained their weight, still reaching healthy goals by the end.
Lead researcher Dr. Gilly Hendrie said the study helps people rethink what success in weight loss really looks like. She explained that it’s normal to go through ups and downs or to feel stuck.
A plateau doesn’t mean you’ve failed—it’s just part of the journey.
This time of year is when many people feel discouraged. After starting strong in January, they may feel like they’ve stopped making progress by April. But Dr. Hendrie says this is actually a good time to refocus.
Setting new goals, keeping a food diary, or returning to a meal plan can help you move forward again.
The study also found that people who stayed actively involved in their program—tracking their meals, weight, and progress—had the best results. Some of the most engaged participants lost more than 21% of their body weight over 12 months.
In the end, the message is clear: weight loss doesn’t have to be perfect. Taking breaks, hitting plateaus, or even having small setbacks is all part of the process. What really matters is staying consistent and not giving up.
If you care about weight management, please read studies about diets that could boost your gut health and weight loss, and 10 small changes you can make today to prevent weight gain.
For more health information, please see recent studies about low-carb keto diet could manage obesity effectively and results showing popular weight loss diet linked to heart disease and cancer.
