Not losing weight? Here’s probably why.
Ed Milner | Last update: 30th April 2025
If you’re putting in the effort but the scales don’t seem to budge, don’t panic. Plateaus and unexpected fluctuations in your weight are a normal part of the weight loss journey. Here, we share some common reasons why things might seem like they have stalled — and what you can do to address them.
1. Gaining muscle
Losing fat and gaining muscle at the same time can confuse the scales. Muscle is denser than fat, so while your weight might remain steady, your body composition is probably improving.
What to look for: Notice if your clothes fit better or if your measurements are shrinking, even if the scales stay the same. This is a sign of progress!
What you can do: Measure yourself and track changes in inches, not just kilos, to get a fuller picture of your progress.
2. Fluid retention
Eating foods are especially that are high in salt (sodium) can cause your body to retain water, making the scale show a temporary gain. This can also happen during stressful periods or after a particularly intense workout.
What to look for: Swollen fingers, bloating, or feeling puffy can indicate water retention.
What you can do: Stay hydrated and focus on a balanced diet rich in potassium (think bananas, spinach, or sweet potatoes) to counteract the effect of salt.
3. Being less active
Life happens, and sometimes we’re not as active as we’d like to be. This can impact your calorie burn and slow down weight loss.
What to do: Try adding small bursts of movement throughout the day. Take the stairs, stretch during TV breaks, or squeeze in a quick walk.
Remember: Even 10 minutes of movement can make a difference – the important thing is to be active, however brief.
4. Unrealistic expectations
We often expect dramatic results overnight, but sustainable weight loss takes time. Healthy weight loss is usually about 0.5-1 kg per week.
What to remember: Plateaus are normal. They’re often a sign that your body is adjusting to your new routine.
What to do: Celebrate non-scale victories like improved energy, better sleep, or feeling stronger; they are all indicators your health is improving and are part of the weight loss journey…but they aren’t things you can weigh!
5. Menstrual cycles
For women, the menstrual cycle can lead to water retention and temporary weight fluctuations.
What to know: Hormonal changes can cause the scale to rise and fall unpredictably. This is temporary and not reflective of fat gain.
What to do: Track your weight trends over a month rather than daily. This will help you identify patterns and avoid unnecessary frustration.
6. Calorie creep from drinks
Sometimes we forget about the calories in drinks. Alcohol, sugary coffees, or even “healthy” smoothies can pile on the calories quickly.
What to do: Keep an eye on what you’re sipping. Swap calorie-dense drinks for water, herbal teas, or black coffee.
Tip: Use apps to track your liquid calories if you’re unsure.
7. Not eating enough
It sounds counterintuitive, but eating too few calories can actually slow your metabolism. Your body may go into “survival mode” and hold onto fat.
What to know: Drastic calorie restriction is unsustainable and can sabotage your long-term goals.
What to do: Make sure you’re eating enough to fuel your body. Focus on nutrient-dense foods and regular meals.
8. Eating too much
Portion sizes and hidden calories can sometimes creep up, even if you think you’re eating healthily.
What to do: Double-check your portions. Measuring or weighing your food occasionally can be eye-opening.
Pro tip: Keep a food diary for a few days to identify sneaky calorie culprits…they creep in to the best of our diets!
For more tips on how to tackle the plateaus and get your weight loss back on track, check out our article, How more calories can break a weight loss drug plateau
Remember: The scales are just one measure
Weight loss isn’t linear. Progress is about more than numbers on a scale. It’s about feeling stronger, more energetic, and healthier overall. We know we are all obsessed with the scales but take a moment to consider all of those positive lifestyle things that we are noticing, it’s easy to overlook them. Celebrate every small win and keep going — what you are doing is amazing!
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