Not seeing weight loss results

4 reasons you are not seeing weight loss results

5 min read


02 Nov 2022

Things you’ll learn in this blog…

  1. Why has my weight loss slowed down?
  2. Common reasons weight loss has stalled
  3. You are not in a calorie deficit
  4. Your portion sizes are too large
  5. You’re not as active as you were
  6. Your hormones are out of balance
  7. What can I do if I do not see weight loss results?

Ah, weight! It takes precious few moments to pile on and a painfully long time to lose. While the pounds might drop off in the beginning very quickly, things can seemingly grind to a halt.

It’s very frustrating! And can be a mental challenge to keep things going when you don’t see results - especially when you are doing all the right things. 

But the body is a fickle thing, and there are a few common reasons you might struggle to shift your weight. And the one thing to remember is that there is nothing to worry about - and we can help. 

This blog will explore why you might not lose weight and what you can do about it. 

Related content: How long does it take to lose weight?

    Why has my weight loss slowed down?

    If you do not see weight loss results, then first things first - don’t worry. The one thing to remember about your weight loss journey is that it’s not linear. 

    You might lose weight some days, you might maintain; and others, you might even have a small gain. 


    Well, it can be down to lots of factors, including

    • How much food you have in your stomach
    • How much water you’ve drunk
    • How much your muscles way
    • How much water you are retaining

    And this can be down to things beyond your control such as hormones, lack of sleep, hydration, stress levels and what macros you’ve eaten.

    The best way to see an actual pattern is to weigh more often (every day if you can) and take an average for the week. Research has shown that people who weigh themselves every day lose 1.7% of their weight (more than those who do not).

    Why has my weight loss slowed down?

    This will give you enough data to smooth out any bumps and a realistic idea of if you are stagnant on your weight loss journey. 

    Remember you need to eat an extra 3500 calories to gain just one pound of true body weight. So even if the scales fluctuate, it’s not too much to worry about - unless it is sustained. 

    Common reasons weight loss stalls…

    So, even though weight loss fluctuations and stalls are normal, if it continues, there are a few common reasons you might struggle

    • You are not in a caloric deficit
    • Your portion sizes are too large
    • You are not active enough
    • Your hormones are out of balance

    Let’s look into why you might not be losing weight…

    1. You are not in a calorie deficit…

    A calorie deficit is crucial if you are trying to lose weight. If not, then your body will store the energy as fat, which will cause you to gain weight over time. 

    Calories are the unit used to measure the amount of energy in food. 

    It’s recommended that Women consume 2000 calories per day and 2500 for men. You calculate a more personalized calorie intake based on your BMR and AMR here.

    Did you know that people eat, on average, 1000 more calories per day than they think, according to the Office for National Statistics (ONS)?

    And here’s the other thing – when you lose weight, your BMR decreases (because a lighter body burns fewer calories). So you need to periodically adjust your weight loss calorie target as you lose weight.

    If you have stopped losing weight, look honestly at your calorie intake. 

    Are you burning more than you eat? 

    Has your food intake crept up? 

    Or has your activity level gone down? 

    Either of these could lead to slowing or stalling your weight loss. So we recommend having another look at your calorie intake and ensuring you are in a deficit. 

    Drinking more water and getting more sleep can also get your weight loss moving again - you should start to see weight loss moving again.

    2. Your portion sizes are too large…

    This again links into the people eating, on average, 1000 more calories per day than they think. 

    This might not be because they inhale snacks at every opportunity but due to miscalculating portion sizes. Eating a little extra of this and more is easy, especially when you’re plating up for a partner and family.

    Eating just a little more at every meal can add up and increase your calorie intake significantly. 1000 extra calories per day are 7000 calories a week - even half of this could stunt your weight loss. 

    Keep a close eye on your portion sizes to ensure you’re not overeating, which will help you continue losing weight. 

    Related: Tips for portion control

      3. You’re not as active as you were

      Do you need to boost your daily step count?

      Calorie burn is the other side of the weight loss coin, and the best way to burn calories is by being active throughout the day. 

      This is especially important if you have a sedentary lifestyle, as you naturally burn fewer calories through movement. 

      You’re not as active as you were

      Being active doesn’t mean killing yourself with a workout at the gym. It includes any activity such as walking, taking the stairs, and not sitting for hours. Take an honest inventory of your activity levels. 

      4. Your hormones are out of balance…

      Hormones can play a huge factor in your weight, especially when it comes to Women as they age. 

      You must contend with things such as your monthly cycle or post-partum hormones. Keep an eye on how your weight fluctuates throughout the month. Simply knowing that weight gain is temporary (linked to hormones) can help you shrug it off and keep on track.

      If you continue to struggle, it might be worth checking your hormone profile to ensure that nothing significant is out of balance, e.g., thyroid hormones. As these can play havoc on your ability to lose weight. 

      Related: Could an underactive thyroid be to blame for your weight loss?

        What can I do if I do not see weight loss results?

        Remember! Your weight loss journey is not linear, and it’s normal to find it more challenging to lose weight the more that you lose. It’s a cruel trick that weight loss plays on us, and everyone must contend with it. 

        There are some fairly common reasons you might be stagnant, and fixing these will allow you to get back on the weight loss train. 

        If you need a little helping hand to get your weight loss moving, PhenQ has a scientifically-proven formula to help you see results.