⚖️ Why You’re Not Losing Weight, and 5 Simple Tweaks to Break the Plateau

Frank Sinclair
Aug 20
3 min read

You’re eating well. You’re working out. You’ve turned down two office birthday cakes in a week (a true act of heroism) yet the scales are acting like you’ve done nothing at all.

First things first: you are not broken. You’re not the only one going through this, and you’re definitely not secretly made of lead. Plenty of people hit this point, even when they’re doing their absolute best.

And here’s the thing, it’s not always about working harder. Sometimes it’s about tweaking smarter...

Common Factors That May Be Impacting Your Weight Loss

Weight loss can stop for many reasons, and here are some common reasons:

Your body has adapted: Same workouts + same food = your body gets comfy. And comfy is the enemy of change.
Hidden calories creeping in: Sauces, lattes, “just a handful” of crisps… it all adds up faster than you can say “digestive biscuit.”
Stress and sleep: Too much stress or too little sleep can mess with hormones, make you retain water, and leave you craving an entire loaf of bread.
Muscle gain vs. fat loss: You might be building muscle and losing fat at the same time. Great news for your health… but the scales don’t always celebrate with you.
Your body is repairing, not changing shape: Sometimes your body’s priority is fixing and balancing itself before it’s ready to shed weight.

Five Small Tweaks That Can Shift the Needle

You don’t need to overhaul your life, try these and see what clicks:

Switch up your workouts
- Add resistance training if you’re not already.
- Change the intensity or style to give your body a fresh challenge.
Audit your food (no cheating)
- Keep a 3-day food log exactly as you eat, yes, that includes the biscuit you “accidentally” ate in the car.
- Look for small swaps (fewer liquid calories, more protein).
Protein at every meal
- Keeps you fuller, supports muscle, and helps stop the 4 p.m. biscuit raid.
Prioritise recovery
- Aim for 7–8 hours sleep.
- Try short daily stress-busters, walk, stretch, meditate, or just lock yourself in the loo for five minutes of peace.
Track more than weight
- Photos, measurements, how your clothes fit, the scales are just one tool, and often a moody one.

A Quick Word on Mindset

Plateaus are not punishment. They’re a sign your body is adapting, which means it’s learning, adjusting, and getting ready for your next breakthrough.

Sometimes the best thing you can do is stop obsessing over a smaller number on the scale and start focusing on feeling stronger, having more energy, and enjoying life without feeling like you’re permanently on a diet.

Ironically, sometimes when you take the pressure off weight loss… the scales often start moving again.

💬 If you’re in this “stuck but trying” phase right now, know this: it’s fixable, it’s normal, and it doesn’t require selling your soul to the cardio machine. Just a few honest tweaks, a bit of patience, and a reminder that you’re already doing more for your health than most people ever will.

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📱For some extra support and accountability check out my FWF Academy for everything you need to stay fit, healthy and active over 40+ : CLICK HERE to Join FWF Academy