5 Sneaky Reasons Your Fat Loss Has Hit a Wall (and How to Get It Moving Again)
You’ve been diligent: hitting your workouts, eating well, even skipping the dessert menu. Then you step on the scale, expecting a win…but the number hasn’t moved an inch. ~#@!$#@% frustrating, right??
(Quick reminder right off the bat — don’t rely solely on the scale to track fat loss. Look at other signs, like how your clothes fit, progress photos, measurements, and your overall energy levels. Weight is just one small part of measuring true body recomposition progress.)
It can be so discouraging to feel like you’re doing all the right things and not see any results, but trust me—you’re not doomed to plateau forever. There are some sneaky factors that may be slowing your progress, even if you’re sticking to your usual plan.
Here’s a look at why your fat loss might have come to a screeching halt, and some science-backed tips to get things moving in the right direction again.
1. Small Changes in Daily Activity
You may be hitting the gym regularly, but what about the rest of your day? If things have gotten busier, small movements—like walking during lunch or standing more—can easily slide. These everyday little actions, known as NEAT (non-exercise activity thermogenesis), can make up to 30% of your daily calorie burn (compared to just 5-10% from structured exercise). When NEAT drops, so can your fat loss progress, even if your ‘official’ workouts are steady."
Get back on track: Try to get more movement back into your day, even just in small bursts. It’s all those cliched things you’ve heard before that actually add up - park a bit farther away, take a quick stroll after lunch, work at a stand-up desk, get up and stretch regularly, etc. Adding these bits of gentle activity can make a surprising difference, even on your busiest days.
2. Increased Stress Levels
I’m gonna state the real obvious here —life is hectic, and stress has a way of creeping in. The body’s response? Higher cortisol levels, a hormone that can lead to increased fat storage, especially around the belly (talk about adding insult to injury). It can also increase cravings for less nutrient-dense foods (aka high in sugar and simple carbs), making it even easier for your hard work to feel undone.
Get back on track: Making time to manage stress is just as important as fitting in your workouts. Start with a few minutes of deep breathing in the morning (apps like Calm or Headspace are great for this), set realistic work boundaries (easier said than done, I know), and, most importantly, cut down on screen time! Small steps like these can help reset your body’s stress response, and better regulate the fat-storing hormones that come along with it.
3. Too Little Sleep
I know you’ve heard this before and it seems too boring to be effective, but sleep matters A LOT when it comes to fat loss. Poor sleep throws off hormones that control hunger and fullness. When these hormones are out of sync, you’re more likely to overeat, feel less satisfied, and crave high-calorie foods. So if you’re burning the candle at both ends, your body’s signals can quickly start working against your goals.
Get back on track: Aim for 7-8 hours of quality sleep a night (I know - I’m rolling my eyes hard at myself right now as the parent of two young kids…”aim” is the key word here). If winding down is tough, set a regular bedtime, dim the lights, keep your room cool, avoid work in bed, and swap your phone for a book at night. Little adjustments like these can greatly improve your sleep and, as a bonus, help keep hunger and energy in check.
4. Undereating
Yes, eating too few calories can actually make fat loss harder! When your calorie intake drops too low, your body goes into conservation mode to protect you and slows down your metabolism to save energy. This means you’re burning fewer calories overall, which can create a vicious cycle of feeling low-energy, craving unhealthy foods, and further sabotaging your goals. Many of my clients didn’t even realize they weren’t eating enough calories until we started working together - this is more common than you may think!
Get back on track: Instead of cutting more calories, focus on having balanced meals with plenty of protein (25-30%), healthy fats (20-25%), and fiber/complex carbs (40-50%) to keep you full and fueled. Protein is especially important because it helps maintain muscle, which is essential for keeping your metabolism active. Check out our blog post HERE for some ways to start the day strong [link 5 High Protein Breakfast Ideas that Aren’t Eggs post].
5. Lack of Regular Strength Training
Strength training is one of the best ways to keep your metabolism high. Muscle tissue burns more calories than fat even at rest (6 calories per pound of body weight vs 2 calories), so the more muscle you have, the more calories you’re burning around the clock. If your routine is mostly cardio, you’re missing out on one of the most powerful tools for lasting fat loss.
Get back on track: If you’re not lifting weights regularly, consider adding it to your routine. Even just a few structured sessions a week can make a huge difference in maintaining muscle and supporting a healthy metabolism (many of my clients love how they look with just 3 20 minute workouts each week)!
Small Changes, Big Results
As you can see, you don’t need to overhaul your entire routine to start seeing progress again. Small, strategic changes can reignite fat loss, improve energy, and get you feeling great.
If you want to learn more, check out my Fat Loss Fix training HERE. In just X minutes, you’ll walk away knowing exactly what to do to get the dial moving again.
Staying fit, strong, and confident doesn’t have to be a struggle—because you deserve a plan that works as hard as you do.