Tips for Fat Loss: Overcoming Weight Loss

If you are struggling with weight loss despite your continued efforts, this article is for you, as we will explore some of the most common reasons why you are not losing weight and provide expert tips on how to overcome this.

In the relentless pursuit of optimal fat loss, individuals often grapple with multifaceted challenges. To navigate this intricate terrain, a strategic approach becomes imperative.

Incorporating a diversified fitness regimen, synergized with mindful dietary choices, stands as a linchpin for sustainable weight loss.

Initiate your journey with a comprehensive nutrition plan. Engage in the consumption of nutrient-dense foods, rich in fiber, which not only satiates hunger but also regulates digestive processes.

A judicious selection of complex carbohydrates, fortified with phytonutrients, fortifies metabolic resilience.

Weight Loss Fat loss

Tips for Fat Loss: Overcoming Weight Challenges

Embrace the potency of interval training, a paradigmatic shift from conventional workouts. High-intensity interval training (HIIT), characterized by alternating bursts of fervent activity and brief recovery periods, maximizes calorie burn and augments post-exercise metabolic rates.

Delve into the realms of thermogenesis, wherein the body expends energy to generate heat. Incorporating thermogenic foods, such as spices and green tea, accentuates this process, fostering incremental calorie expenditure.

While sculpting a holistic approach, acknowledge the pivotal role of sleep in metabolic equilibrium. Inadequate sleep disrupts hormonal balance, precipitating weight gain. Prioritize restorative sleep to optimize physiological functions.

In the labyrinth of fat loss, resilience intertwines with informed strategies. Cultivate sustainable habits, amalgamating science-backed methods with individualized adjustments, to surmount the challenges posed by weight loss.

How Fat Loss Occurs

Although “weight loss” is the most commonly used phrase when describing the aim of a diet, this should technically be “fat loss”.

This is because weight loss can occur due to a decrease in the size of the muscles, bones, organs and of course water weight.

This is not something to be aimed for. What we are all aiming for is to decrease the fat stores in our bodies.

Calorie Balance and Weight Loss: Unraveling Common Mistakes

Fat loss occurs when we consume fewer calories than our body requires, as we then have to turn to our fat stores to make up for this energy shortfall. The only way we can lose weight is by burning more calories than we consume.

Directly or indirectly, therefore, the reason you are not losing weight is due to an issue with calorie balance. Now we have cleared this up, let's have a look at where many of us are going wrong and what can be done about it.

The Top Reasons Why You Are Not Losing Body Fat

You Have Not Accurately Estimated Your Calorie Requirements

Fat loss fundamentally requires manipulation of energy intake and expenditure, something scientists call ‘energy balance'. A negative energy balance is what is required for fat loss, whereas a positive energy balance results in fat (or muscle) gain.

To lose fat at a healthy and sustainable rate, it is crucial to accurately estimate how many calories you require per day.

Although this can be done through scientific methods, most people use an equation such as the Schofield, Cunningham, or Harrison-Benedict.

Such equations are quick and cost-free whilst still providing a fairly accurate representation of your basal metabolic rate – or how many calories you burn per day at rest.

You will now have an estimate of your overall daily energy requirements after modifying the equation to account for the amount of physical activity you engage in. That being said, you need these calories to maintain, not reduce, your weight.

Caloric Deficit for Weight Loss: Precision and Caution Tips

So, you will need to cut a certain amount of calories from this number to stimulate weight loss. Just how much depends on how quickly you wish to lose weight.

A negative energy balance of 500kcal per day will roughly lead to a 1lb loss of fat per week, with a 1000kcal deficit leading to 2 lbs lost. It is not recommended that you lose more than 2 lbs per week unless you are extremely obese.

Tip: It is very important to input details into an equation that is as accurate as possible. Most people fall short lbs as they overestimate their physical activity level, which then means the equation subsequently overestimates how many calories they burn per day.

Hidden Calories

As the name suggests, hidden calories are foods that provide energy and sabotage your weight loss efforts despite being ‘off your radar'.

These foods are not usually the main players in a meal but still provide a hefty proportion of the calories. Classic sources of hidden calories are cooking oils, spreads, sauces, dressings, toppings, condiments, and added sugars.

Over the days eating these hidden calories can certainly be the difference between the scales not budging, and you stripping body fat week in and week out. Let's explore a few examples of common offenders:

  • Cooking oils: 135kcal per tablespoon
  • Butter: 102kcal per tablespoon
  • Peanut butter: 90kcal per tablespoon
  • Mayonnaise: 94kcal per tablespoon
  • Parmesan cheese: 130kcal in 30g serving
  • Cup of coffee with whole milk and two sugars: ~70kcal

Unveiling Hidden Calories: Mindful Eating for Weight Management

By looking at these examples, hopefully, it has become clear how easy it can be to consume hundreds of hidden calories per day.

By not taking into account the butter on your toast for breakfast, the mayonnaise in your wrap for lunch, the oil to cook your stir fry for dinner, and the calories in your daily hot beverages, you could easily be consuming upwards of 500kcals more than you thought.

Tip: Try and keep your diet relatively simple, with uncomplicated meals that only use a handful of ingredients. This way, you should be able to accurately quantify how many calories you are consuming and not fall foul of the array of hidden calories.

Overestimating Physical Activity

As mentioned earlier, one of the pitfalls of calculating your calorie needs is that people often overestimate how much exercise they actually perform.

Not only that, people often reward themselves with food after performing an exercise session, not knowing that they have probably consumed more calories than they actually burnt

 Although not always the case, the chances are that if you need to shed some excess pounds your fitness levels will be lacking.

Fitness and Fat Loss: The Relationship with Exercise Duration

When you are unfit, the amount of time you can exercise for before feeling fatigued is quite short. On a similar note, when you are unfit your body cannot effectively utilize much oxygen. This means that you cannot burn many calories, which is obviously not ideal for fat loss.

This may make you think that exercise is pointless, but this is certainly not the case. As you become fitter, you will not only be able to exercise for longer but will also be able to work harder and burn more calories.


If you start an exercise regime, it is crucial to stay consistent with it as it may take a while to reap the rewards of it. That being said, fitness levels should increase quickly and will hopefully be enough to keep you motivated. It's also important to stay disciplined with your diet and not see exercise as a justification for going off track.

Energy Density

When it comes to a fat-loss diet, taking into account the energy density of foods should be of primary importance.

Energy density is basically a measure of how many calories a food provides per gram. Foods that have a high water and fiber content tend to have a low energy density, whereas fatty foods tend to be high.

As foods with a low energy density can fill us up quickly whilst providing a relatively low amount of calories, these are ideal for inducing fat loss.

A point where many of us go wrong is that our diets are filled with foods that provide a massive amount of calories but aren't very substantial. These foods, which often taste great, are easily over-consumed.


Fruits, vegetables, legumes, and lean meats are foods with the lowest energy density, so these should make up a large part of your fat-loss diet.

Foods that are high in fat and sugar such as cakes, pastries, and fried and fast foods are easily overeaten and should be limited.


Just like the aforementioned hidden calories, snacks can provide a large proportion of our daily energy intake without seeming of much relevance.

Furthermore, we often eat snacks mindlessly which can sometimes mean that we forget we even had them or struggle to quantify how much we actually had.

Although there is no argument that nuts are a healthy snack, they may not be the best option for those of us who are trying to lose weight due to their energy density.

Even a small portion of nuts can provide upwards of 200 calories which could certainly harm our efforts.


When aiming to lose body fat, try limiting your food consumption to your main meals of the day. However if you do like to snack, try consuming fruit or raw vegetables as these will not only be healthy, but provide a low amount of calories.

Lack of Sleep

This is a factor that may surprise many, but it is undeniably important. It is known that in the UK over a third of us report that we only sleep between 5-6 hours per night.

Although there are many factors at play in the current obesity pandemic, lack of sleep is certainly one of them.

Not only does a lack of sleep decrease your energy levels and therefore the amount of calories you are likely to expend, it can play havoc with your hormones.

One result of this can be heightened stress levels in the body, which adversely affects your appetite. Not only are you then drawn towards unhealthy food choices; but you also eat more than you normally would.

Sleep Deprivation and Weight Loss: Impact on Fat Loss and Hunger

Interestingly, research has shown that even if you have a calorie-controlled diet, sleep deprivation cuts the amount of fat you lose in half compared to those who sleep well.

Furthermore, you also feel more hungy, are less satisfied with food, and have a decreased desire to exercise.


To increase sleep quality, try turning off televisions, computers, tablets and phones an hour before bed and ensure your room is as dark as possible. You could also supplement with valerian, 5-HTP or melatonin - compounds known to help induce a good night's sleep.

The Weekend

One of the most common reasons that people struggle to lose weight is because they undo all of their hard work during the week with what they do on Saturday and Sunday.

For example, if you cut your calories by 500 per day, you will have a net loss of 2500kcal from healthy eating between Monday and Friday.

However, a meal out, a takeaway, and some alcohol can easily replace this 2500kcal lost throughout the week.

This means that when you look at the week as a whole, you have consumed as many calories as you have burnt, and therefore not lost any weight.

Although you need to sometimes be more relaxed and flexible with your eating to ensure your diet feels sustainable, you need to be smart with this and plan ahead.


If you know you are going to be socialising at the weekend, try performing an hour of exercise in the morning and eat a low-calorie breakfast and lunch so that you have some room to enjoy yourself in the evening without harming your progress too much.

Eating Out Too Frequently

When aiming to lose some body fat, it is a good idea to prepare and cook as many of your meals as you can, as these are likely going to be healthier and contain fewer calories than the shop-bought or restaurant equivalent.

Most restaurants have the primary aim of making their food taste good and are not necessarily concerned with making their meals low-calorie.

Some restaurants have lower calorie options or even have their calorie and macronutrient information on the menu, but for the most part, it is a guessing game.

There has been talk of it becoming mandatory to provide calorie information on all food items, but until then, it is recommended that eating out is kept to a minimum when trying to shift some weight.


If you enjoy eating out or you are away from the kitchen do not worry. To still eat out whilst not harming your progress, it is best to keep things simple.

Try ordering a dish that contains a lean protein source with either salad or mixed vegetables. Try and avoid fried foods, sauces, and condiments, and only consume water or calorie-free beverages.

You Don't Understand Portion Sizes

If you have ever compared your portion size to the recommended one, you are likely to have had a nasty shock.

This is not just for a small section of foods as well; this is across the board. The Department of Health is currently working to decrease our average daily calorie intake by 200-300kcals and rightfully, our portion sizes have come under scrutiny.

Unfortunately, food packaging can be partly to blame for this, as the picture on the front of the box can often be highly misleading.

For example, the recommended serving size of breakfast cereal is 30g. Nutritionists recently weighed out an amount that accurately reflected the picture on the box of one commonly consumed cereal brand. The result was over 110g - nearly 4 times the recommended portion!


Developing a better understanding of food labels and portion sizes could certainly help the nation's health and waistline.

For a short period operiodf time, it is highly recommended that you weigh out your food so you can see how your portion sizes fare against recommended servings. This will help you quantify how many calories you are consuming.

Your Protein Intake Is Too Low

Protein is arguably the most important dietary component when it comes to fat loss and this is for 3 main reasons.

Firstly, protein is very satiating – meaning it helps us stay fuller for longer, thus helping us to avoid overeating.

Secondly, protein has a high thermic effect, which means that the body has to work hard to digest it, which speeds up our metabolic rate – great for fat loss. Last but not least, protein helps us to spare our muscle tissue.

When losing weight, the body can often break down the protein in our muscles to use for fuel. This should be avoided at all costs, as less muscle means a lower metabolic rate, which makes fat loss all the more difficult. So to stop your body from using your muscle protein for fuel, we need to provide a rich amount through the diet.


The current recommendation for protein intake is to consume 0.8g per kg of body weight. For an 80kg person, this would be 64g per day.

When trying to lose weight, however, aim for 1.2-1.5g per kg. For someone who is 80kg, this is 96-120g per day.

beIt is best to spread this evenly throughout the day, so aim for ~35g per meal with a small amount provided through snacks.

Health Issues

Although it is common to hear statements such as ‘I can't lose weight because I have a slow metabolism', it is actually quite rare to have a medical condition that predisposes you to be overweight.

In actuality, people who are obese have higher metabolic rates than lean people, as they require more calories to support their higher body mass.

Certainly, there are genetic factors involved in the regulation of body weight and fat levels, but there is no evidence to suggest that a prudent diet and lifestyle cannot ensure a healthy body composition in people with unfavorable genetics.

If you are one of the unfortunate few that have a condition such as an underactive thyroid (hyperthyroidism) then fat loss can be more difficult to achieve. In other instances, various medications can also make weight management an uphill battle.


If you are confident that you do all the right things on a fat loss plan but still not seeing a change, it could be worth seeking advice from a healthcare professional to see if there is a plausible explanation behind your struggles. If not, attention needs to be paid to your diet and lifestyle.

You Have Lost Fat but Increased Muscle Mass

You may think you are doing all of the right things: you are eating a calorie-controlled diet, exercising hard and sleeping well, but the scales haven't budged.

You feel totally demoralized and want to give up. But hang on a second – most home scales only measure our mass and do not accurately quantify our muscle and fat tissue.

Chances are if you are a few weeks into a new exercise regime and the scales haven't moved in your favor, you have lost fat but gained muscle.

This will be more likely if you have started weight training as the body is primed to gain muscle if you have never really done it before.

If this is the case, you will be in a much healthier position, but the scales may not reflect this. This highlights the limitations of basing your success purely on the number on the scales.


Although weighing scales are an important tool, they can often be misleading. So alongside weighing yourself, you could also take measurements of your waist, hips, arms, and thighs for example. After all, waist circumference is a much more valid indicator of health than your weight.

You Are Being Impatient

The chances are you didn't gain weight quickly. For most, the pounds will have slowly crept on over months, years, or even decades.

Considering the behavior in this perspective it seems illogical to think that your excess body fat can be stripped away in 28 days, like some of the magazines and diet books would have you believe. So you may be losing weight, but not at the rate you desire.

If this sounds like you, it may be worth putting things into perspective and being patient. Those who lose weight and keep it off are the ones who make behaviour changes that they can sustain.

So although you may want to lose weight quickly, getting to your goal weight and staying there is much more important than the time it takes.


Rapid weight loss is often unsustainable and can cause muscle loss and dehydration that sets you up for a rebound. The best way to go about fat loss is to make improvements to your diet and lifestyle that you know you can maintain.

Once you have this nailed down, the fat loss should follow. If your progress stalls, this is simply a sign that you need to slightly decrease your calorie intake or increase how much you expend.


Hopefully, this article has stimulated some thought about fat loss and has uncovered some of the reasons why you may not be losing weight. Although fat loss is simple in theory, in practice it can be very difficult.

As there are so many things that can result in you being disappointed with your efforts, it is important to keep things as simple as possible and be ‘big on the basics'.

A healthy diet that is structured to your needs and lifestyle, regular exercise, and good-quality sleep should set you up for sustained success.

By doing the right things consistently, you should be able to achieve your goal and reap all of the associated health benefits of your new-found weight.".

Unlocking Weight Loss: Unraveling the Puzzle

Embarking on the journey to shed those extra pounds is a shared aspiration for millions annually. Regrettably, the correlation between our earnest endeavors and a diminishing waistline often remains elusive.

The omnipresent dilemma of obesity and the repercussions of elevated body fat persist, escalating over time.

Amidst the discourse on the elusive success rates of diets in the long term, it is evident that a mere fraction of individuals achieve substantial and enduring weight loss.

For those grappling with the stubborn pounds despite unwavering commitment, this discourse delves into the prevailing obstacles and dispenses expert counsel on overcoming these hurdles.

Decoding Fat Loss Mechanisms

While the term weight loss commonly encapsulates the dieting objective, it is imperative to underscore that the actual goal is fat loss.

Weight fluctuation may result from changes in muscle, bone, organ size, or water content, but the ultimate ambition is to diminish the body's fat reservoirs.

Fat loss, the holy grail of dieting, manifests when caloric intake falls below the body's energy requirements.

Consequently, the body taps into its fat stores to compensate for the energy deficit. The quintessential principle dictates that weight reduction materializes only when calories burned surpass calories consumed. 

hus, the impasse hindering your weight loss journey invariably traces back to a disparity in calorie balance.

Now, with this clarity, let's dissect the common pitfalls thwarting weight loss and devise strategies to surmount them.

Navigating the Weight Loss Maze: Common Culprits

Inaccurate Caloric Estimations

The crux of fat loss hinges on manipulating energy intake and expenditure—termed 'energy balance.' Accurate estimation of daily calorie needs is pivotal.

Utilizing equations like Schofield, Cunningham, or Harrison-Benedict offers a cost-effective gauge of your basal metabolic rate.

Adjusting for physical activity yields an estimate of total daily energy needs. However, crucially, this is the maintenance threshold, necessitating a calorie reduction for weight loss.


Precision is paramount; meticulous input of details ensures an accurate estimation, thwarting the tendency to overrate physical activity.

Unmasking Hidden Calories

Concealed within the culinary shadows, hidden calories slyly sabotage weight loss endeavors. Cooking oils, spreads, dressings, and sugars, though supporting roles, wield substantial caloric influence. Awareness of these clandestine contributors is imperative to avert unwitting caloric excess.


Simplify your dietary repertoire, embracing straightforward, ingredient-frugal meals to circumvent the peril of concealed calories.

Physical Activity Overestimation

The Achilles heel of calorie computation often lies in overestimating physical activity. The post-exercise indulgence exacerbates the calorie equilibrium, impeding fat loss. Initiating a fitness regimen demands consistency, as improvements in endurance and calorie burn may be gradual.


Sustain discipline, viewing exercise not as carte blanche for indulgence but as an adjunct to your weight loss odyssey.

Energy Density Awareness

In the realm of fat loss, scrutinizing the energy density of foods assumes paramount significance. Opting for foods rich in water and fiber, with low energy density, expedites satiety. Conversely, indulging in calorically dense delights, though delectable, perpetuates overconsumption.


Prioritize fruits, vegetables, legumes, and lean meats, champions of low energy density, in crafting your fat-loss culinary narrative.

The Snack Quandary

Beyond the realm of hidden calories, snacks, seemingly inconspicuous, wield disproportionate influence on daily energy intake. The propensity for mindless snacking and the inherent caloric heft of certain choices jeopardize weight loss endeavors.


In the pursuit of fat loss, consider limiting food consumption to main meals. Should snacking beckon, opt for low-calorie options like fruits or raw vegetables.

Sleep's Silent Impact

The underestimated role of sleep emerges as a weight loss variable. In a landscape where a significant portion of the population succumbs to meager sleep, the repercussions extend beyond energy levels. Sleep deprivation instigates heightened stress levels, derailing appetite regulation and fostering unhealthy eating habits.


Elevate sleep quality by disconnecting from electronic devices before bedtime, ensuring optimal darkness in your sleeping space. Supplementation with sleep-inducing compounds like valerian or melatonin can further enhance restful slumber.

The Weekend Dilemma

A pervasive stumbling block arises when weekends unravel the disciplined efforts invested during the week. Social engagements, meals out, and libations can effortlessly nullify the calorie deficit accrued through conscientious eating.


Strategic planning becomes pivotal; preemptive measures like morning exercise and calorie-conscious meals pave the way for responsible indulgence.

Frequent Dining Out

Navigating the terrain of weight loss advocates for the preparation of meals, allowing control over nutritional content. Restaurant offerings, often prioritizing flavor over calorie considerations, pose a challenge. While some establishments disclose calorie information, a judicious approach to dining out is prudent during weight loss pursuits.


When dining out, opt for simplicity. Lean protein paired with salads or vegetables minimizes caloric pitfalls. Eschew fried foods and high-calorie beverages, opting for water or calorie-free options.

Portion Size Perplexity

A contentious issue in the weight loss discourse is the misalignment between actual portion sizes and recommended guidelines. Food packaging compounds this dilemma, with misleading visuals contributing to unintended overconsumption.


Periodic calibration through weighing food aids in reconciling actual intake with recommended servings, providing invaluable insights into caloric consumption.

Inadequate Protein Intake

Elevating the status of protein in the dietary hierarchy is imperative for successful fat loss. The satiating effect, thermic boost during digestion, and muscle-sparing properties position protein as a linchpin. Inadequate protein jeopardizes muscle integrity, hindering the metabolic rate.


Surge beyond the conventional protein intake recommendation during weight loss. Aim for 1.2-1.5g per kg of body weight, dispersed evenly across meals and snacks.

Health Hindrances

While attributing weight loss challenges to a sluggish metabolism is commonplace, genuine medical impediments are rare. Genetic factors wield influence, yet a prudent lifestyle can mitigate unfavorable genetic predispositions. Seek professional advice if persistent struggles hint at underlying health issues or medication ramifications.


If adherence to a sound fat loss regimen yields minimal results, consulting a healthcare professional can unravel potential health obstacles.

The Muscle-Fat Conundrum

An underappreciated facet surfaces when weight loss, seemingly stunted on the scales, masks favorable transformations. Unprecedented exercise regimens often concurrently foster muscle gain, obscuring the numerical validation on traditional scales.


Complement weight measurements with comprehensive body assessments, measuring waist, hips, arms, and thighs for a holistic gauge of progress.

Impatience in the Pursuit

The paradoxical nature of weight gain—gradual yet persistent—contrasts starkly with the expectation for rapid weight loss. Sustainable behavior changes, not fleeting endeavors, herald lasting success in the weight loss saga.


Temper expectations, embracing a gradual pace. Sustainable changes in diet and lifestyle ensure enduring success, with periodic adjustments if progress stalls.

In Conclusion: Unveiling the Path to Success

Navigating the labyrinth of fat loss proves deceptively intricate in practice, though ostensibly straightforward in theory.

In the tapestry of factors thwarting weight loss, adherence to fundamental principles emerges as the linchpin.

A bespoke, health-conscious diet aligned with lifestyle, coupled with regular exercise and rejuvenating sleep, lays the foundation for sustained success.

The simplicity of steadfast adherence to these basics ultimately unravels the complexities of fat loss, ushering in not just the coveted weight reduction but a cascade of health benefits accompanying the transformation.

Samir Sali

Delve into the diverse realms of finance, investment, and wealth management. Whether you're a seasoned investor or just beginning to navigate the financial landscape, our platform offers a plethora of information tailored to your needs.

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