You’re eating healthy, working out consistently, and yet…the scale won’t budge. Sound familiar?

Many people feel frustrated when they’re putting in the effort but not seeing results. The truth is, weight loss is more than just exercise and diet—it’s about understanding how your body responds to what you do. If you’re stuck, here are the most common reasons why you’re not losing weight and what to do instead…

1. You’re Eating More Than You Realise

Even if you’re choosing “healthy” foods, it’s still possible to overeat.

Common mistakes:
✅ Portion sizes are too big – Just because it’s ‘healthy’ doesn’t mean it’s calorie-free.
✅ Not tracking liquid calories – Lattes, smoothies, and juices can add up fast.
✅ Mindless snacking – A handful of nuts here, a few bites of leftovers there—it all counts.

💡 Solution: Start tracking your food intake for a week. You don’t have to do this forever, but it will give you a clearer picture of how much you’re actually eating. 

Apps like ‘MyFitnessPal’ or ‘Cronometer’ can be useful tools.

2. You’re Not Moving Enough Outside of the Gym

You may work out 5x per week, but what happens during the rest of your day? If you’re sitting at a desk for 8+ hours, your overall energy output is still low.

🚶‍♀️ Solution:

• Track your daily step count (and set targets that increase this).
• Take the stairs instead of the lift.
• Stand up and walk for 5 minutes every hour.
• Park further away or go for an evening walk after dinner.

Non-Exercise Activity Thermogenesis (NEAT)—all the small movements you do throughout the day—plays a huge role in weight loss.

3. You’re Not Eating Enough Protein

Protein isn’t just for bodybuilders—it’s essential for fat loss.

🍗 Why protein matters:
✔ Keeps you feeling fuller for longer
✔ Helps preserve muscle mass while losing fat
✔ Supports better recovery and energy levels

💡 Aim for at least 1.6-2.2g of protein per kg of body weight (e.g., if you weigh 70kg, aim for 112-154g of protein per day).

Good protein sources:
✅ Chicken, turkey, lean beef
✅ Fish & seafood
✅ Eggs & Greek yogurt
✅ Lentils, chickpeas, tofu

4. Your Sleep & Stress Levels Are Holding You Back

If you’re stressed out and sleep-deprived, your body produces more cortisol, a hormone that makes fat loss more difficult.

😴 How to fix it:
✔ Prioritise 7-9 hours of quality sleep per night.
✔ Reduce late-night screen time (blue light disrupts melatonin production).
✔ Manage stress with mindfulness, deep breathing, or light walks.

Poor sleep increases hunger hormones and makes you crave more high-calorie foods. Fix your sleep, and weight loss will feel easier.

The Bottom Line

If you feel like you’re doing everything right but not seeing results, don’t panic—a few small tweaks can make all the difference.

✅ Track your food intake for a short period to spot hidden calories.
✅ Increase your daily movement, not just your workouts.
✅ Prioritise protein intake to keep hunger under control.
✅ Improve sleep and stress management for better weight regulation.

✅ Focus on strength training for muscle preservation and metabolic health.