Why you are no longer losing weight – and how to fix it

Many people commit to weight loss with determination, following diet plans, tracking calories, and hitting the gym. Some of these people experience amazing progress and meet their goals. Others start off seeing good results, but then the progress slows down and hits a plateau, leaving them wondering what they’re doing wrong.

If you feel like you’re doing everything right but the scale just won’t budge any more, you’re not alone. The truth is, weight loss is more complex than just “eat less, move more.” Many hidden factors can make it significantly harder to shed fat, forcing people to opt for pharmaceuticals and other medical interventions, such as non-invasive weight loss with ESG (endoscopic sleeve gastroplasty).

This article explores the most common reasons why weight loss stalls and provides actionable strategies to get you back on track without having to resort to such procedures.

1. You’re Eating More Than You Think

Even the most diligent dieters often underestimate their calorie intake. Hidden calories from sauces, cooking oils, snacks, and portion sizes can add up quickly. Studies show that people typically underreport how much they eat by up to 50%, which can completely erase a calorie deficit.

How to Fix It

• Use a food scale and measure portions accurately for a few weeks.
• Track everything you eat, including beverages and small bites.
• Be mindful of calorie-dense foods like nuts, cheese, and oils.

2. Your Metabolism Has Slowed Down

As you lose weight, your body adapts by burning fewer calories. This is called metabolic adaptation, and it’s a survival mechanism designed to conserve energy. If your calorie intake remains the same but your metabolism slows, weight loss will stall.

How to Fix It

• Increase protein intake to support muscle mass and boost metabolism.
• Strength train regularly to preserve muscle, which burns more calories than fat.
• Consider incorporating periodic diet breaks where you eat at maintenance calories for a week to reset metabolic adaptation.

3. Your Hormones Are Working Against You

Hormones play a significant role in hunger, fat storage, and metabolism. Imbalances in insulin, cortisol, leptin, and ghrelin can make weight loss more difficult.

• High insulin levels (often linked to excess carbohydrate intake) can promote fat storage.
• Leptin resistance (common in overweight individuals) makes your body think it’s starving, increasing hunger.
• Elevated cortisol levels (caused by chronic stress) can lead to increased belly fat and cravings for unhealthy foods.

How to Fix It

• Prioritize whole, unprocessed foods to improve insulin sensitivity.
• Manage stress through meditation, exercise, and time outdoors.
• Get adequate sleep, as poor sleep disrupts hunger-regulating hormones.

4. Poor Sleep is Sabotaging Your Progress

Sleep is often overlooked in weight loss, but it’s critical for fat loss and appetite regulation. Lack of sleep increases hunger hormones, decreases metabolism, and leads to poor decision-making around food.

How to Fix It

• Aim for 7 to 9 hours of quality sleep per night.
• Reduce screen time before bed and establish a relaxing nighttime routine.
• Avoid caffeine and large meals close to bedtime.

5. You’re Not Strength Training

Cardio burns calories, but it doesn’t do much to preserve muscle mass. When you lose weight without strength training, a significant portion of the weight lost can be muscle, which lowers your metabolic rate.

How to Fix It

• Incorporate weight training at least 3–4 times a week.
• Focus on compound movements like squats, deadlifts, and presses.
• Don’t be afraid to lift heavy—muscle growth helps burn more fat in the long run.

6. Chronic Stress is Holding You Back

Stress not only increases cortisol (which encourages fat storage) but also leads to emotional eating and cravings for high-calorie comfort foods. Many people struggle to lose weight because they use food as a coping mechanism.

How to Fix It

• Find stress-relieving activities such as yoga, deep breathing, or hobbies.
• Plan meals in advance to avoid stress-induced eating.
• Engage in social support or therapy if stress is overwhelming your daily life.

7. You’ve Been Dieting Too Long

Extended periods of calorie restriction can cause your body to go into “starvation mode,” slowing your metabolism and making weight loss harder. If you’ve been dieting for months with little progress, your body might need a break.

How to Fix It

• Try a refeed day or a diet break where you eat at maintenance for a week or two.
• Focus on nutrient-dense foods rather than extreme calorie deficits.
• Avoid crash diets that lead to cycles of bingeing and restriction.

8. You Have an Underlying Medical Condition

Sometimes, medical issues can make weight loss extremely difficult. Conditions like hypothyroidism, PCOS, and insulin resistance can all slow metabolism and affect how your body stores fat.

How to Fix It

• If you suspect an issue, consult a healthcare provider for blood tests.
• Follow a tailored diet and exercise plan based on your condition.
• Medication or lifestyle changes may be necessary to regulate hormones.

9. You’re Expecting Unrealistic Results

Weight loss isn’t linear, and expecting drastic results quickly can lead to frustration. Some people lose weight steadily, while others experience long plateaus before seeing progress.

How to Fix It

• Focus on consistency over perfection.
• Track progress beyond just the scale—measure inches, take progress photos, and note energy levels.
• Accept that sustainable weight loss takes time and patience.

The Bottom Line

Weight loss isn’t just about eating less and moving more—it’s about understanding your body, making sustainable changes, and addressing hidden barriers. If you’re struggling despite doing everything “right,” take a closer look at factors like sleep, stress, metabolism, and hormones. Small adjustments can make a big difference, helping you break through plateaus and achieve long-term success.