Expert Q&A

Been a bit up and down the last couple weeks but still another 0.9lbs gone, 33.2lbs total during the weight loss plateau phase

Celebrating Small Wins During a Weight Loss Plateau

Congratulations on dropping another 0.9 lbs for a total of 33.2 lbs lost, even while navigating a weight loss plateau. Those “up and down” weeks are completely normal, especially for people aged 45-54 dealing with hormonal changes, joint pain, diabetes, and high blood pressure. In my book The CFP Weight Loss Method, I emphasize that true progress isn’t linear. A 0.9 lb loss during plateau weeks often signals your body is still shedding fat while adjusting fluid and glycogen levels. This is far more valuable than chasing dramatic weekly drops that lead to rebound gain.

Why Plateaus Happen and How to Push Through

Hormonal changes in perimenopause and menopause slow metabolism by up to 8% per decade, making every pound harder to lose. Combined with insulin resistance common in diabetes management, your body prioritizes holding onto energy stores. The good news? Consistent small deficits still work. Focus on protein pacing—aim for 25-30 grams at each meal to preserve muscle and stabilize blood sugar. This single change can improve satiety by 25% according to metabolic studies, reducing the urge to snack when stress hits.

Joint pain making movement feel impossible? Start with joint-friendly exercise like chair yoga, water walking, or resistance bands for just 10-15 minutes daily. These build strength without stressing knees or hips, improving mobility so you can gradually increase activity. No gym membership or complicated schedule needed—many of my clients see blood pressure improvements of 8-12 points within six weeks using this approach.

Simple Nutrition Tweaks That Fit Real Life

Forget conflicting advice and restrictive meal plans. My CFP method uses a flexible 40/30/30 plate: 40% non-starchy vegetables, 30% lean protein, 30% smart carbs or healthy fats. Swap one processed item daily for a high-fiber choice like berries or lentils to support gut health and steady glucose. Track sleep and stress—poor sleep can increase hunger hormones by 20%. A 10-minute evening wind-down routine often yields better results than extra gym time.

Building Long-Term Momentum Without Burnout

At 33.2 lbs down, you’ve already proven you can succeed where past diets failed. Keep a “non-scale victory” list: better fitting clothes, stable energy, or lower A1C numbers. Reassess every 4 weeks—if the weight loss plateau persists beyond 3 weeks, slightly reduce carbs at dinner while increasing evening walks. Insurance rarely covers these programs, but the low-time-commitment CFP approach delivers results without breaking the bank. You’ve got this—one steady 0.9 lb week at a time.

💬 What the Community Says

Members in the 45-54 age group frequently share stories of frustrating weight loss plateaus lasting 2-4 weeks, especially while managing diabetes, blood pressure meds, and menopausal symptoms. Most celebrate any loss under 2 lbs as a win, noting that consistency through "up and down" periods eventually leads to breakthroughs around the 30 lb mark. A common theme is relief at finding joint-friendly movement options after past exercise attempts caused pain and dropout. Many express skepticism toward quick-fix diets but appreciate straightforward protein and plate-balance advice that fits busy schedules without extra cost. A vocal minority debates tracking apps versus intuitive eating, while others share embarrassment turning to online forums first before asking doctors. Overall sentiment is cautiously optimistic—people feel seen when small losses are validated and frustrated when insurance won't help fund sustainable programs.
Cite this answer
Clark, R. (2026). Been a bit up and down the last couple weeks but still another 0.9lbs gone, 33.2. *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/been-a-bit-up-and-down-the-last-couple-weeks-but-still-another-0-9lbs-gone-33-2lbs-total-during-the-weight-loss-plateau-phase
Russell Clark, FNP-C, APRN, FNP-C, APRN
About the Author

Russell Clark, FNP-C, APRN, is the founder of CFP Weight Loss in Nashville and CFP Fit Now telehealth. Over 35 years in healthcare — Army Nurse Reserves, Level 1 trauma ER, hospitalist — he developed a 30-week protocol integrating real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 30–90 pounds. He and his wife Anne-Marie lost a combined 275 pounds using the same protocol.

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