Why have I stopped losing fat?

Were you finding fat loss easy at the start? Were you able to drop 5 or 6 lbs per week to begin with? Have you found that the scales now won’t budge at all? There could be a variety of reasons for this happening but I’m going to look at two common issues and how you can solve them.

It’s time to try something new

If you have been eating clean for a while and you were finding that losing body fat was coming fairly easy to you but that has now stopped, then it’s a common issue. When you first started your fat loss journey you were going from a calorie surplus to a calorie deficit, this would shock your body into making a change (using fat for energy = fat loss). When you do something different it shocks your body into making a change.

  • Your body adapts to a new stimulus
  • It will then try to cope with those conditions
  • It will stop changing

Just like when you lift weights, your body compensates this by building muscle, when you are in a calorie surplus your body stores fat as they have to go somewhere. However, your body then adapts to this change and no longer needs to do anything to compensate. If you have been in a 200 calorie deficit for a while then your body will get used to the new amount of calories and can survive off of it.

Time to make a change – try upping your calories for 1 week, put yourself in a calorific maintenance (same calories going in as going out) this will give your body a stimulus for change. After that week go back to what you were doing before and your body should then notice a difference and be shocked into losing fat once more.

This doesn’t mean eating what you want for a week and undoing all of your good work… keep the food clean and healthy but just add in some more!

Your measurements are wrong

When you first started out on your fat loss programme you may well have been tracking your calories using certain apps. You knew exactly how many calories you were taking in per day as you were counting them all. However, how quickly does that get tiresome and boring? So after a few weeks you may have slacked off a little because you now know how many calories in 200g of chicken breast or a cup of broccoli.

When you stop weighing and tracking your food you leave yourself open to disregarding small changes. What if it’s actually 220g of chicken breast or its more of a heaped tablespoon of peanut butter instead of a level one. These can all add up to take you away from a calorie deficit and put you back in a calorie surplus.

  • There’s a calorie difference between 100g and 120g of a food
  • Make this mistake 3 times a day and that an extra 60g of food
  • 4 calories per g of protein
  • 4 calories per g of carbs
  • 9 calories per g of fat

So if you find your fat loss is stalling, go back to tracking your food with the same level of detail as you were at the start and you may well find you have been eating more than you thought.


Hopefully this post will give you a couple of ideas to try if you are no longer losing fat. The most important lesson to learn is that nothing happens quickly… you didn’t gain the fat overnight so you aren’t going to lose it overnight either!

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