New research from CSIRO, Australia’s national science agency, has challenged the common belief that successful weight loss must follow a steady, downward trajectory.
Published in the Journal of Medical Internet Research, the study analysed data from more than 6,500 members of the CSIRO Total Wellbeing Diet Online program over a 12-month period. It revealed that weight loss journeys often involve fluctuations and plateaus—and that these are not signs of failure, but rather part of a normal and ultimately successful process.
The results showed that two in three participants lost at least five per cent of their starting body weight within a year, while one in three achieved a weight loss of 10 per cent or more. Crucially, many of these successes included periods where little to no weight was lost for several months.
Researchers identified three of the most common weight loss patterns, each involving at least one three-month plateau:
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15% of participants lost weight for six months, then maintained it for the next six, averaging an 11 kg (12%) weight loss after a year.
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11% lost weight during the first three months, then maintained their weight for nine months, with an average loss of 5 kg (almost 6%).
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9% continued losing weight for nine months before a three-month maintenance phase, ending with an impressive 16 kg loss (17%).
Lead researcher Dr Gilly Hendrie said the findings help reframe how we view progress and success in weight loss.
“This study offers reassurance to anyone who has felt discouraged during their journey,” Dr Hendrie said. “Weight loss isn’t always a straight line—plateaus and small gains are completely normal. With consistency and self-awareness, meaningful, lasting results are absolutely possible.”
The study also found that greater success was linked to higher engagement with self-monitoring tools, such as meal plans, food diaries, and progress trackers offered by the CSIRO Total Wellbeing Diet. Those who used these tools regularly experienced an average weight loss of over 21 per cent.
Dr Hendrie noted that April is a common time when people feel stuck after a motivated start to the year.
“Many begin their journey strong in January, but by April they’re hitting a plateau and losing motivation,” she said. “It’s important to understand that a plateau isn’t a setback. It’s a chance to pause, reflect, and refocus—and doing so can reignite progress.”
Find out more about the CSIRO Total Wellbeing Diet.
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🔬 @CSIRO study reveals #weightloss isn't linear—plateaus are normal & don't mean failure. 📊 2 in 3 lost 5% body weight, 1 in 3 lost 10%+ despite fluctuations. 📱 Self-monitoring tools boosted success to 21% loss. #TheIndianSunhttps://t.co/WM20cfoPtD
— The Indian Sun (@The_Indian_Sun) April 16, 2025
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