Weight Loss Stalls
Why am I not losing weight, even when I'm trying?
If you feel like you’re doing everything “right” but the scales won’t move, you’re not alone. Weight is influenced by hormones, sleep, stress, and habits — not just willpower.
1. Small calories add up quickly
Small extras like oils, snacks, or leftovers can add hundreds of unnoticed calories.
What helps
- Use measuring spoons for oils and spreads
- Be mindful of “bites, tastes and nibbles”
- Try tracking food for a few days to spot hidden calories
2. Portion Sizes Have Quietly Increased
Modern portions are often larger than needed, leading us to eat more.
What helps
- Use slightly smaller plates or bowls
- Aim for meals that include protein, vegetables and fibre, to help keep us fuller for longer
- Pause halfway through your meal and check if you’re satisfied
3. Losing Muscle Can Slow Progress
If weight loss happens without strength or resistance exercise, some of the weight lost may come from muscle as well as fat.
Muscle helps keep your metabolism active, so losing it can make weight loss feel slower over time.
This becomes particularly important as we age, as muscle can naturally decline.
What helps
- Including 2–3 strength sessions per week (weights, resistance bands, bodyweight exercises)
- Ensure meals include enough protein (Think poultry, meat, fish, tofu, beans, lentils and chickpeas)
4. Stress Can Make Fat Loss Harder
When we’re under constant stress, the body releases more cortisol, a hormone linked with increased appetite and fat storage - particularly around the abdomen.
What helps
- Prioritise short daily stress resets: walking, breathing exercises, stretching, self care time
- Avoid skipping meals when stressed, which can lead to overeating later
5. Sleep Is Disrupting Hunger Hormones
Sleep has a powerful effect on appetite.
Lack of sleep can increase cravings and reduce fullness.
What helps
- Aim for 7–9 hours of sleep when possible
- Reduce screens and bright lights before bed
- Try to keep sleep and wake times consistent
6. Your Body Adapts as You Lose Weight
As you lose weight, your body needs fewer calories.
It’s not your body “working against you” - it’s simply the body becoming more efficient.
This means that over time, small adjustments to activity, diet, or routine may be needed.
7. Progress May Be Slower Than Expected
Healthy, sustainable weight loss is often around 0.5–1 kg per week, and sometimes slower.(Hall et al., 2016).
While quick results may seem appealing, slower progress is often much easier to maintain long term.
Tip: Look beyond the scale: energy, strength, and how clothes fit matter too.
The Takeaway
If weight loss feels slow, it doesn’t mean you’ve failed.
Focus on consistent habits - not perfection - and adjust your approach over time.
The content on the SheMed blog is provided for general informational and educational purposes only. While SheMed provides professional weight loss services and strives to ensure the information shared is accurate and up to date, we make no representations or guarantees as to its accuracy, completeness, or timeliness. This content should not be taken as personal medical advice or a substitute for consultation with a qualified healthcare provider. Always speak with your doctor or licensed medical professional about your individual health or medical needs before starting any new treatment or programme. Never disregard or delay seeking professional medical advice because of something you have read on this site. SheMed is not responsible for any actions you may take based on the information provided in this blog.
