The Top 5 Reasons Your Weight Loss Has Stalled

If there’s one word to describe a weight loss journey, it can be summed up as confusing. At the beginning of your weight loss journey, the scale is flying along and you’re seeing progress… and then suddenly everything is coming to a screeching halt and you’re completely plateaued. 

There are a lot of reasons why this can happen. So let’s explore the main reasons why your weight loss has stalled and how you can fix it.

1. Your calorie deficit is too drastic.

If you’ve set a calorie deficit that is way too drastic, your body will go through a process of metabolic adaptation to protect itself and hold onto fat stores. At the end of the day, we’re wild animals and our bodies are programmed to fight for survival. It doesn’t know the difference between a quick crash diet and a severe famine. To prevent this, use a gradual calorie deficit, or consider going through a reverse diet if you’ve already been in a severe calorie deficit for a long time.

2. You’re not tracking your intake properly.

You swear you’re eating in a calorie deficit, but you’re liberally using a variety of sauces, you’re snacking while you wait for food to cook, and you’re sneaking bites here and there of other’s food. These little extras add up and can be enough to bring you above your calorie deficit. Make sure you’re properly weighing and tracking EVERYTHING!

3. You’ve reduced the intensity of your training.

If you’ve started to slow down and not bring the same level of intensity to your weight training or cardio, you may be burning fewer calories and taking yourself out of your calorie deficit. Keep intensity as much as you can and consider using a smartwatch to track your heart rate and calories burned during your sessions.

4. You’ve reduced your NEAT.

During a calorie deficit, you may find that your energy is lower than before. This is pretty normal, but it can also mean you’re moving around a little less. NEAT (Non-Exercise Activity Thermogenesis) is the amount of calories burned doing everyday activities, like walking around. Keeping your NEAT fairly consistent during a calorie deficit is a really helpful tool to ensure you’re still burning a sufficient amount of calories every single day. So start tracking those steps and make sure you hit your step goal every day! 

5. You’re not taking into account other measures of weight loss.

So long as you’re keeping up with your resistance training and consuming enough protein during your calorie deficit, you may be going through a body recomposition. Essentially, your body is building muscle and losing fat simultaneously. During this process, the scale may be stagnant, since muscle weighs more than fat. Start taking progress photos or using a seamstress’ tape to measure your waist. You may notice that while the scale is the same, your physique is still transforming! 

Need some extra help optimizing your weight loss journey? Reach out for a free 10-minute consult call to explore how 1:1 personal training or online coaching can get you on the right track with your physique goals.