At Eltham Pharmacy, we often meet people who are frustrated because they believe they are doing everything right to lose weight. One of the most common complaints we hear is, “I’m eating less, I’m tracking my calories, but I’m still not losing weight on a calorie deficit.” It is a situation that can feel confusing and discouraging, but there are several possible explanations. Sometimes the issue is that you may not actually be in a calorie deficit, while in other cases other factors can mask progress. Here are some important things to consider if this sounds familiar.

1. Check for Inaccurate Tracking

The most common reason for not losing weight on a calorie deficit is underestimating how much food or drink you are consuming. Even small inaccuracies, such as not weighing portions, forgetting snacks, or overlooking oils and dressings, can add up quickly. Liquid calories in coffee, juices, or alcohol are also often missed. If your tracking is not precise, you may be eating more than you realise. A good first step is to tighten up your tracking by using a food scale and recording everything, even small bites and sips.

2. Be Aware of Hidden Calories

Many foods contain more calories than you would expect. For example, healthy foods like nuts, seeds, and avocados are nutrient-rich but calorie-dense. Eating larger portions of these can push you out of a calorie deficit without you noticing. Sauces, condiments, and drinks can also contribute hidden calories. Reviewing your diet for these extras can make a difference.

3. Understand Water Retention

Sometimes you are losing fat, but it is not visible on the scales because your body is holding on to water. This can be due to high salt intake, changes in hormones, or starting a new exercise routine. When you begin strength training, for instance, your muscles store more glycogen, which binds with water. This can mask fat loss temporarily. If you feel discouraged by the scales, remember that your body composition may still be improving even if the number does not move.

4. Review Your Sleep Habits

Poor sleep can have a big impact on weight loss. Lack of rest increases stress hormones like cortisol, which can lead to water retention and make you feel hungrier. It can also affect your decision-making, making it harder to stick to healthy habits. If you are not losing weight on a calorie deficit, take a look at your sleep routine. Aim for seven to nine hours of good quality rest to support your metabolism and appetite regulation.

5. Manage Stress

High levels of stress can stall weight loss for several reasons. Stress hormones affect how the body stores fat, particularly around the abdomen, and can also increase cravings for high-calorie foods. Even if you are in a calorie deficit on paper, stress can make weight loss harder. Finding ways to manage stress, such as regular exercise, mindfulness, or hobbies you enjoy, can make a noticeable difference.

6. Consider Hormonal or Medical Issues

In some cases, underlying health conditions can make weight loss more challenging. Thyroid disorders, polycystic ovary syndrome (PCOS), and insulin resistance can all affect metabolism and how your body responds to calorie changes. If you are consistently tracking accurately, managing lifestyle factors, and still not losing weight, it may be worth speaking to a healthcare professional. At Eltham Pharmacy, we can advise on when it might be helpful to see your GP or explore further tests.

7. Look Beyond the Scales

Weight is not the only measure of progress. Even if the scales are not moving, you may be noticing changes in your body shape, fitness levels, or energy. Taking progress photos, measuring your waist, or noting improvements in stamina can provide reassurance that your efforts are working. Fat loss is not always linear, and sometimes the body takes time to adjust before the scales reflect changes.

8. Seek Professional Support

If you feel stuck, getting professional advice can provide clarity. A pharmacist or clinician can review your approach and check for possible medical factors. At our weight loss clinic in Blackheath, we offer guidance on safe and effective weight management, including medical treatments where appropriate. Sometimes, small adjustments, guided by a professional, are all that is needed to get back on track.

Overcome Your Weight Loss Hurdles

Not losing weight on a calorie deficit can be frustrating, but it does not mean you are failing. In many cases, small inaccuracies, lifestyle factors, or temporary changes in the body are responsible. By checking your tracking, being mindful of hidden calories, improving sleep and stress management, and seeking professional advice when needed, you can overcome these hurdles.

At Eltham Pharmacy, we are here to help you understand your options and support your journey. If you would like expert guidance, visit our weight loss clinic in Eltham or contact us to learn how we can help you achieve your goals.

Alternatively, book an appointment with our team today to find out if weight loss medications are the right fit for you.

This blog was written on behalf of Eltham Pharmacy by Pharmacy Mentor.