It came without warning.

You were doing great, losing weight left and right like a champion, when the weight loss suddenly just … came … to a … screeching … halt.

Nothing in the diet had changed: Fruits, vegetables and baked chicken — check. So why is your body refusing to lose one more ounce?

Hitting the dreaded plateau is to be expected, says Caroline Timms, a registered dietitian and certified family nurse practitioner in Anderson, S.C. The manner in which a person lost the weight to begin with might contribute to the plateau stage.

“Sometimes people lose weight by really restricting their food or eating only certain kinds of food and lose all this weight, and all of a sudden they hit this plateau. More than likely, it’s because they’ve followed a fad diet and lost more muscle mass, which will lower their metabolism,” Timms says.

“The second thing is whether or not they’ve been exercising at all. If not, the metabolism doesn’t get revved up and after a while, the body senses that it needs to conserve. The body will further slow metabolism to conserve calories. If you’re not exercising to override that, you’ll reach a plateau quicker.”

After a while, the body will slow down its weight loss for the simple fact that that’s how we’re made, Timms says. For example, a person who’s been lying in a bed for 10 days with a bad case of the flu might drop 12 pounds, but the body will eventually slow the weight loss down. It adapts to using a small number of calories in order to survive.

“The body’s natural defenses come into play, causing your metabolism to slow itself down,” says Zora Mims, owner of Physicians Weight Loss Center in Anderson. “When the body requires fewer calories to function, then not as many are burned off on a daily basis. The result is no pounds lost on the scale.”

When your progress seems grounded, never fear. First, take a good look at your meal plan to make sure you’re getting enough protein and calories. If everything looks good, it’s time to get your motor running.

“Pick up your exercise routine. Any increase in physical activity will burn more calories, forcing your body to return to a fat-burning, higher rate of metabolism,” Mims says. “Try doing small things, such as increasing your walking time, taking the stairs instead of the elevator, parking farther from the store, or doing extra house-cleaning. If you are moving, you are burning.”

As desperate as these times might seem, don’t resort to using unnecessary medication such as stimulants or diuretics to get off a weight-loss plateau.

Their use only yields temporary results followed by weight gain and might create a yo-yo effect.

Know that this stage, as annoying and depressing as it may be, is a normal part of losing weight. Before long, the number on the scale will start falling.

“Don’t give up. Keep positive thoughts about reaching your goal,” Mims says. “You are improving your health, energy level, confidence, self-control and appearance. What could be more important?”