Why you may not be losing fat as quickly as you’d like whilst dieting

If you’re not losing fat on a diet, it usually comes down to one (or more) of the following reasons:

 

1. 

You’re Not in a Calorie Deficit

You must consume fewer calories than you burn to lose fat. Common pitfalls:

Portion underestimation: You might be eating more than you think. Even “healthy” foods like nuts, oils, or avocados are calorie-dense.Hidden calories: Sauces, drinks, bites, licks, and tastes can add up.Inaccurate tracking: If you’re not weighing food or tracking consistently, you’re likely off.

 

2. 

You’re Losing Fat, But It’s Not Obvious Yet

Water retention: Especially early on, your body can hold onto water due to stress, changes in carb/sodium intake, or hormones.Building muscle: If you’re training, especially with weights, you might be losing fat and gaining muscle—so the scale doesn’t budge, but your body composition improves.Fat loss is slow: 0.5–1% of body weight per week is a realistic pace. Be patient.

 

3. 

Too Many “Diet Breaks” or Cheat Meals

Frequent refeed days or cheat meals can erase your weekly deficit.Example: a 500-calorie daily deficit = 3,500 calories/week. A weekend splurge of 2,000+ calories can cancel that out.

 

4. 

Lack of Activity

If your overall daily movement (steps, workouts, etc.) is low, your total calorie burn may not be high enough to sustain fat loss.
 

5. 

Sleep and Stress

Poor sleep and high stress increase cortisol, which can increase cravings and water retention, making fat loss harder.
 

6. 

Hormonal or Medical Issues

Conditions like hypothyroidism, PCOS, or insulin resistance can slow fat loss.If you’ve been consistent for weeks and nothing is changing, consider speaking with a doctor.

 

What You Can Do?

Track food intake accurately for at least a week.Measure progress in multiple ways: weight, waist circumference, photos, how clothes fit.Stay consistent for at least 4–6 weeks before judging.Increase NEAT (non-exercise activity) – walk more, stand more, move more.Get quality sleep and manage stress.

 

If you’d like, I can help you troubleshoot with more specifics. Just let me know:

What your current diet looks like (typical day)?Are you tracking calories/macros?How often you exercise and what kind?How long you’ve been dieting?