Weight loss stalled? Common reasons and what to try next

Robert Price, Anna-Louise Dearden | Last update: 15th October 2025

It’s a familiar story…start on the weight loss jabs, have an epic run of regular – and often substantial weight loss – then for the next four weeks the scales don’t budge. You’re not doing anything different, you’re still exercising and doing all of the things you know you should, but that number when you weigh yourself, sticks doggedly fast. Firstly, know that you’re not alone. We’ve heard plenty of stories in the SlimrChat community; a couple where the weight has even nudged up a smidge. But fear not; knowledge is power, and we’re here to walk you through it.

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 (story as old as time). 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. 

Robert price, SlimrChat CEO says that beer is his nemesis: “I can be really healthy, eat all the right things and do all the exercise; but if I have a beer, I know that the scales may not be as favourable. The thing about having a beer with friends, is it’s really sociable, and one beer, is never just one beer. And when you’re a few drinks in, you don’t make the healthiest food choices either, so it’s a slippery slope.”

What to do: Keep an eye on what you’re sipping. Swap calorie-dense drinks for water, herbal teas, or black coffee. If you’re drinking with mates, try and swap out beer and wine for a spirit and slimline mixer (and skip the salty snacks).

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. In our very own Secret diary of a yo-yo dieter column, our columnist outlines how this can be a real issue: “I started my first appointment with the nutritionist, going through my history, habits and food likes and dislikes. She told me I wasn’t eating enough – first time I have ever heard that whilst trying to lose weight!” So bear it in mind when you’re starting. It is a real thing.

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 (it can be a pain, but you soon get used to it).

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’re doing really is pretty special!

Share your experiences with the SlimrChat community. What’s helped you break through a plateau? Your tips could inspire someone else, click the button below and join the chat now!