10 Under-Appreciated Stages of a Weight Loss Journey

You've probably heard the term "progress isn't linear." It's used to describe how with any difficult journey in life--especially when making a significant life change--a person may cycle back and forth between fighting to be the person they want to be and fighting the tendency to have old behaviors that don't match that persona. Weight loss journeys are especially tough because you have to eat to biologically survive. You can't just "quit food," like you can quit smoking or booze. A health or weight loss journey involves changing what you eat, and that's no small feat.

After working with more than 100 people on a weight loss journey between 2023 and 2025, we found people tend to go through these 10 stages when trying to lose weight.

1. The Wake-Up Call (aka The Mirror Moment)

This is that quiet voice or harsh realization that says: “This has to change.” Maybe it’s a number on the scale. Maybe it’s how you feel in your body. Maybe you were inspired by someone you saw who reminded you of yourself. It’s emotional and personal. But, more often than not, a combination of different factors lead a person to a breaking point, and they finally want that change.

The Transtheoretical Model of Behavior Change is an older model that says a health behavior change involves six stages: precontemplation, contemplation, preparation, action, maintenance, and termination. The wake-up call stage combines the first three of these--precontemplation, contemplation, preparation--into one stage. Why? Because from what we've seen, the person doesn't typically commit to the change until they reach the point of making preparations.

2. The Cold Turkey Crash

You take action--ditch the junk, quit the added sugar, and reduce the comfort foods. And then, it feels like your body is kind of freaking out. You start to get headaches, feel cravings, and experience fatigue. You feel worse before you feel better.

Why does this happen? Sugar withdrawal mimics drug withdrawal in the brain’s reward pathways--the mesolimbic dopamine pathway. Over time, you need more sugar to achieve the same reward, similar to what happens with drugs.

3. The First Relapse

It happens to the best of us: You eat that hunk of cake or bag of chips, and you feel guilty. You wonder if you’ve ruined everything. But, you have not ruined anything at all. This stage isn’t failure—it’s feedback.

Research shows that relapse is common in early lifestyle change, and how you respond predicts long-term success.

4. The Recommitment

This is where you learn it’s not about being perfect, it’s about showing up again. You start strategizing, planning meals, packing snacks, and finding your rhythm. You may begin to feel like this is something you actually can do during this stage.

People who build repeatable routines (not rigid plans) have higher long-term success in weight loss.

5. The First Win

This is where you see your first tangible results. Maybe the scale budges. Maybe your jeans zip easier. Maybe you wake up with more energy. This is the moment when the fog starts to lift and the work starts to feel worth it.

Even small amounts of weight loss (5–10%) can improve blood sugar, blood pressure, and energy.

6. The Identity Shift Begins

At this stage, you begin to see this as your new way of life. You stop saying “I’m on a diet,” and start saying “this is just how I eat.” You go from forcing habits to owning them. It’s no longer about losing weight—it’s about feeling better and living longer.

Psychology research shows that sustained behavior change requires a shift in self-identity, not just motivation.

7. People Start to Notice

This is one of the most exciting stages, as people around you begin to notice all of your hard work. Friends comment, and family asks what you’re doing to look so good. You get “the look” from someone at work. It feels great—but it can also bring unexpected pressure.

Research shows that social attention—positive or negative—can influence whether someone remains engaged in something.

8. You Hit a Plateau

This is one of the most difficult stages to deal with psychologically. You’re doing everything the same, but your body just kind of...stalls. This is when a lot of people quit—but if you push through, you'll enter the next level.

Plateaus are completely normal as the body adapts to lower weight and fewer calories. The key is adjusting—not giving up.

9. You Become the Person You've Always Wanted to Be

At this stage, you feel pretty confident in yourself and comfortable with eating well. You’re stronger, and more energetic overall.

You still have bad days—but you know how to recover. And others are now asking you for advice on how to start and maintain their health journeys.

10. The most important of the stages of a weight loss journey--You Realize It Was Never About the Weight

The number on the scale may have mattered—but only at first. What you were really chasing was freedom. Freedom from fatigue, from shame, and from old limitations. And now, you’ve got it!

Final Thoughts: You’re Not Broken. You’re Just in One of the Stages.

If you’re struggling—that doesn’t mean you’re failing. It means you’re human.

Weight loss is physical, yes—but it’s also emotional, mental, and social. Understanding the stages helps you normalize the journey—and stay in it long enough to win.

Wherever you are on the path, keep walking. The next version of you is waiting.