5 Reasons You're Not Losing Weight- Do you need help?

As a results based Personal Training Co in Balham South London, talking about fat loss is a regular part of our day. There are many different causes but lets look at top 5 reasons you’re not losing weight, or it may even be it hasn’t started at all, so let’s delve into a few….(in no particular order)

1 You’re not tracking your food

Keep yourself accountable and keep a daily journal on what you’re eating. Once you do this it usually becomes very clear as to where the extra calories are coming in and why you’re not losing weight. It also keeps you aware on what you’re putting in your mouth on a daily basis.

It will probably keep you away from those random chocolates in the office or the extra cheese cobs at home!

Josh Hillis, a well-known fat loss coach and author puts it brilliantly “If you’re not tracking your food, you don’t deserve to lose weight”

Stay Mindful.

2 You’re eating too much

Most people are hung up on the numbers on the scale, some need to be, others don’t, at AGF we do try to keep people away from the scale BUT it’s still a measure so let’s make this clear…..

Weight on the scale = How much food you eat

In a nutshell, if you want the number on the scale to come down you need to have fewer calories in and more calories going out. So watch your portion size and stay active.

Once you approach your ideal weight you might have to tighten things up a little. Those last few pounds often don’t respond to the same stuff that worked so well to get you to this point. Eating nut butter by the spoonful and chunks of cheese without regard for caloric content may have gotten you this far, but you’ve got to tighten things up if things aren’t working.

And that’s the real test, isn’t it?

There is a metabolic advantage to eating, but if you’re not losing weight, something’s up – and calories may need to come down.

3 You’re drinking too much Booze!

Ok, if your focus is losing weight this is a big one. If you do enjoy a drink or two then the first thing you need to know is that the minute you put alcohol in your body all fat burning is going to come to a halt.

I know, slightly depressing but wait for this…..

The second thing is that it put’s the breaks on protein synthesis.

This means that no further lean muscle tissue will be built up as long as alcohol is in the body.

Lean muscle tissue influences not only your metabolism, but also your longevity, strength and subsequently your appearance.

Alcohol can lower your testosterone, the hormone necessary to build fat burning muscle for up to five days after a night out. So you can imagine what this is going to do to your workout goals.

So if you want to be truly successful with your fat loss and workout programme, it’s best if you can forgo alcohol for the time being.

One drink every now and then may not hurt at all that much, but if you’re taking in any more than this, it will definitely hinder your progress and stop you losing weight.

4 You’re under too much stress

The stress response system is subconscious; it responds to stimuli and nothing else. Emotional stress, physical stress, financial stress, relationship stress – I hesitate to even make these distinctions, because the body does not differentiate between sources of stress.

They all cause the body to produce cortisol, the fight-or-flight hormone that catabolises muscle, worsens insulin resistance, and promotes the storage of fat, another reason you may not be losing weight.

For 200,000 years, stress meant a life or death situation. It was intense and infrequent, and the cortisol release was arresting and extreme enough to improve the chances of survival.

Today, our body responds to a stack of paperwork the same way. Traffic jams are like rival war bands. A nagging boss is like a rampaging mastodon, only you get these on a daily basis.

So give your mind a break, find a quite calm time in your house and meditate for 10-20 minutes, regular practice will make a huge difference.

I find early morning before anyone gets up is the best time as it really sets you up for the day and puts you in the right mind set but if the morning’s not possible find a time that works for you.

If you’re new to mediation, find some guided meditations to help you. The ‘Headspace’ app is really good. So download it and give yourself some space.

5 You haven’t given it enough time

Some people get instant results from exercise, losing weight, dropping carbs, grains, sugar, and vegetable oils, while others have to take a month to get acclimated and only then does the weight begin to slide off. Either way, though, this is a lifestyle. You’re in it for the long run. Approach it with the right mindset and you won’t get discouraged.


There are many other reasons your progress can be hindered; You’re not balancing your macros (protein, Fat, Carbs), You’re not lifting weights, You’re not active enough, Too much cardio, I could go on BUT maybe you’ve reached a healthy homeostasis and your body has reached its “ideal” weight – its effective, genetic set point.

Reaching this level is generally painless and effortless, but it won’t necessarily correspond to your desired level of leanness. Women especially, tend to achieve healthy homeostasis at higher body fat levels.

Breaking through plateaus can be hard enough, but plateaus ordained by the body itself can be nearly impossible. It’s probably going to take some serious tinkering with carbs, calories, activity levels, sleep, and stress. If everything else is on point and accounted for, you may be looking at healthy homeostasis.

Then, the question becomes: do you want to mess with a good thing?


Are you fed up of going round in circles? Do you struggle on diets? Not getting the results you want? Lacking motivation?


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