When to Stop Losing Weight: 4 Signs It’s Time to Switch to Maintenance
If you're working hard toward your health goals, you might be wondering when to stop losing weight, or even if you should stop before reaching your original goal. The truth is, constantly chasing a lower number on the scale can backfire, especially when it comes to metabolism, mental health, and long-term success.
In this post, I’ll break down four clear signs that it's time to hit pause on weight loss and shift into maintenance mode — even if you're not "done" yet. Whether you're 10 pounds or 40 pounds into your journey, this guide will help you protect your progress and keep the weight off for good.
Why Knowing When to Stop Losing Weight Is So Important
Let’s be honest: the weight loss industry rarely talks about what comes after the diet. Most programs are laser-focused on pounds lost, not sustainability gained. But here’s the truth: long-term weight loss success depends on knowing when to stop and giving your body and mind a break.
Staying in weight loss mode for too long can:
Burn out your metabolism
Lead to muscle loss
Trigger binge restrict cycles
Drain your mental energy
Shifting into maintenance — intentionally — helps preserve your results, rebuild muscle, and set you up for another successful round later (if needed).
So, how do you know it’s time?
1. You’ve Lost 15% of Your Starting Body Weight
One of the clearest signs it’s time to stop losing weight (for now) is hitting about 15% loss from your starting weight.
Let’s break it down with an example:
If you started at 200 pounds, 15% is 30 pounds, meaning your weight is now around 170 pounds.
Even if your “goal” is 150, I recommend transitioning into maintenance at 170 for 3–6 months before continuing.
Why stop at 15%?
You’ve already made significant progress.
Your body needs a break from a calorie deficit.
You need time to rebuild lost muscle (which supports your metabolism).
You’ll get to practice keeping the weight off — the most overlooked skill of all.
And here’s the magic: If you can maintain 170 successfully, you’ll be much more likely to maintain 150 later, should you decide to go for another round.
2. You Feel Mentally Burned Out
If your diet is constantly on your mind, and not in a good way, it might be time to stop losing weight and focus on consistency, not restriction.
Signs of mental diet fatigue:
You dread Mondays because they mean “starting over”
You’re overeating on weekends and “repenting” during the week
You’re obsessed with the scale, yet frustrated by it
You feel like a failure if you eat something unplanned
Sound familiar?
👉 This isn’t failure. It’s fatigue. And it’s your brain and body asking for a break.
By shifting into maintenance mode, you’ll eat a bit more food consistently (especially during the week), which can actually help curb the overdoing-it-on-weekends pattern. You’ll feel more stable, more satisfied, and more in control.
3. You’ve Hit a True Plateau (6–8 Weeks of No Change)
Another huge indicator that it's time to stop losing weight is if you’ve hit a true plateau.
And just to clarify: a real plateau is not a week or two of no movement on the scale. That’s completely normal. A true plateau means:
No weight loss for 6–8 weeks
You’re still following your plan consistently
You’ve seen no inches lost or changes in your body
If that’s you, here’s what your body is telling you:
“I’ve done all I can right now. Please stop pushing.”
Fighting a plateau with more restriction or less food often backfires. Instead, transition into maintenance, rebuild your metabolism with more food and strength training, and come back for another round later — stronger and more energized.
4. You’ve Reached a Smaller Goal or “Happy Weight”
Not everyone has a 50-pound goal. If your target was 10–15 pounds and you’ve hit it (or are close), it might be time to stop losing weight and focus on staying there.
This is where a lot of people get tripped up. They hit their goal, feel amazing… and then accidentally go back to old habits because they don’t know how to maintain it.
But maintenance is a skill, just like tracking food or meal planning. It deserves its own phase and practice period.
Here's what maintenance can look like:
Eating more food (yes, on purpose!)
Focusing on how you feel, not just the scale
Adding resistance training to support your new body composition
Maintaining the habits that got you here — with more flexibility
Why Taking a Break from Weight Loss Is Smart — Not Lazy
Many women resist taking a break from weight loss because they’re afraid it means:
“I’ll lose motivation”
“I’ll gain it all back”
“I’m giving up”
But here’s the truth: maintenance is not giving up — it’s a strategic pause that makes long-term success possible.
Imagine trying to sprint for an entire marathon. You wouldn’t make it. But if you walked some miles, took water breaks, and paced yourself? You’d get to the finish line stronger.
The same is true here.
How Long Should You Stay in Maintenance Mode?
Aim for 3–6 months. This gives your metabolism time to adjust, your muscle mass a chance to rebuild, and your mind the freedom to rest.
During this time:
Gradually increase your food intake (especially protein and complex carbs)
Focus on strength training and daily movement
Monitor your progress through how your clothes fit, how you feel, and body measurements — not just the scale
After that, if you feel mentally and physically ready for another round of weight loss, go for it. But if you’re feeling great where you are — you might decide to stay there, too.
When You Should Not Keep Losing Weight
Here are a few red flags that continuing to lose weight could backfire:
You’re eating very little and still not seeing results
You’re skipping meals or obsessing over every bite
You feel weak, irritable, or constantly exhausted
You’re prioritizing the number on the scale over your quality of life
If you’ve ever said “I just want to get this over with” — that’s your sign.
👉 It’s time to stop, breathe, and take care of your metabolism.
The Missing Skill in Most Weight Loss Programs
Most programs don’t teach how to stop losing weight — or how to keep it off once you’ve lost it.
In my group coaching program, I intentionally walk clients through this exact phase. We talk about:
How to know when you're ready
How to increase food without gaining weight
How to transition from tracking to more intuitive habits
How to build a long-term lifestyle — not just another short-term plan
This is where the real transformation happens — not just in your body, but in your mindset.
Final Thoughts: Knowing When to Stop Losing Weight Is a Superpower
Weight loss is just one part of the health journey — and it’s not even the hardest part.
The real challenge? Keeping the weight off. And that starts with knowing when to stop losing weight and giving yourself permission to shift into a new, sustainable phase.
So if you’ve hit one of the signs above — whether it's the 15% mark, a long plateau, mental fatigue, or your happy weight — it's not just okay to pause. It’s smart, strategic, and exactly what your body needs to succeed in the long run.
🎧 Want to Hear More?
This post was inspired by a solo episode of my podcast, Lose to Live, When Is It Time to Stop Losing Weight.
Go give it a listen! If you love it, leave a 5-star review so more women can find it and get the support they deserve.