You’re eating healthy. You’re moving your body. You’re doing everything “right.” So why isn’t the weight coming off?

If you’ve ever asked yourself this question, you’re not alone — and you’re not failing.

In fact, many people hit a weight loss plateau or find it difficult to lose weight at all, even with their best efforts. The truth is, weight loss is not just calories in versus calories out. There are hidden factors that could be slowing down your progress. The good news? Once you identify them, you can start to take control again.

Let’s dive into the 7 most common reasons you’re not losing weight — and how to fix them.

1. You’re Eating “Healthy” — But Too Much

Foods like avocados, nuts, smoothies, and protein bars are nutrient-dense, but also calorie-dense. Without realizing it, you may be overeating healthy foods and throwing off your calorie balance.

✅ Fix It:
Start using a food journal or app for a few days to track portions and patterns. Focus on portion control and mindful eating — listen to your body’s hunger and fullness signals. Replace the calorie-dense foods with raw fruits and vegetables. They are high in water content and will give you satiation without excess calories.

2. You’re Not Getting Enough Sleep

Sleep is one of the most underrated fat loss tools. Poor sleep disrupts hormones like ghrelin and leptin, which control hunger and fullness. It also increases cravings for sugar and carbs.

✅ Fix It:
Aim for 7–9 hours of quality sleep. Create a calming bedtime routine, shut off screens 60 minutes before bed, and avoid caffeine late in the day. I personally turn off the lights at 8 pm and put on my blue-light blocking glasses if I’ll watch TV. Also, it’s very helpful to teach you body the time it has to sleep. This happens when you go to bed at the same time every single day. Within a month your body will know it’s 10pm and will naturally “make you” want to go to sleep. Try it, it works!

3. Your Stress Levels Are Sabotaging You

Chronic stress increases cortisol, a hormone that promotes fat storage—especially around the belly. Stress also leads to emotional eating or bingeing.

✅ Fix It:
Incorporate stress management tools into your daily life: walking, journaling, deep breathing, or a short meditation. And yes, ask for help — you don’t have to do this alone. Stress is something that affects almost everyone even if it not all the time. But there are ways you can decrease your stress levels and learn how to avoid it.

4. You’re Skipping Meals or Not Eating Enough

When you under-eat, your body goes into survival mode. This slows your metabolism and leads to strong rebound hunger, which can cause overeating later in the day.

✅ Fix It:
Eat balanced meals every 3–4 hours, including protein, fiber, and healthy fats. Consistency is key — fuel your body to burn fat efficiently. You can skip all the snacks but never skip lunch, for example. Your body and health are more important that anything else.

5. Your Workouts Are Missing the Mark

Hours of cardio can leave you exhausted and hungry — but not necessarily leaner. Your body adapts quickly to repetitive exercise.

✅ Fix It:
Incorporate strength training, interval workouts, or resistance exercises 2–3x per week. These boost your metabolism and help your body burn fat even at rest.

6. You’re Not Drinking Enough Water

Mild dehydration can slow down fat metabolism, increase cravings, and mimic hunger.

✅ Fix It:
Drink at least 2–3 liters of water per day. Start your morning with a big glass, and carry a reusable bottle with you throughout the day. Teach yourself that water is an important need every hour, no matter where or what is happening. The hydration should happen regularly, not 1l at a time and then 5 hours nothing. Our body has processes 24/7 and these need water. So learn to drink more water. In my coaching program I teach clients how to actually drink more water by flavouring it, following an app schedule, etc.

7. You Don’t Have a Personalized Plan or Support System

Let’s be real: weight loss is hard to figure out on your own. General advice and one-size-fits-all plans don’t work for everyone.

✅ Fix It:
Work with a certified health coach who understands your body, your habits, and your goals. Having a custom plan, accountability, and support can be the missing piece that makes everything else click. Sometimes it’s a better choice to trust someone experienced that losing years of trying and failing. With a weight loss coach you can lose the extra weight within 6-12 months in a healthy way that support your body and your lifestyle.

Bonus: You Don’t Know What to Eat (And You’re Overwhelmed by All the Advice)

Let’s be honest — nutrition is confusing. Keto, paleo, intermittent fasting, plant-based, high-protein… Every headline contradicts the last, and you’re left wondering, “What should I actually eat to lose weight?”

When you don’t have clarity, you either fall into paralysis (doing nothing) or yo-yo dieting (doing everything — and burning out).

✅ Fix It:
You need a clear, personalized food strategy that aligns with your body, lifestyle, and preferences — not just another fad diet. Focus on simple, whole foods, build meals with balance and flexibility, and stop chasing extremes. You need to listen to your body and understand what it needs in order to maintain healthy weight.

You Deserve Results — And I Can Help You Get There

As an IIN Certified Health Coach, I specialize in helping people like you finally understand what’s been holding them back and create sustainable weight loss that fits your life.

If you’re ready to stop guessing, stop struggling, and start seeing real change — I invite you to join my personalized weight loss coaching program.

We’ll talk about your goals, your struggles, and how we can work together to create a plan that actually works long term.

You’re not broken. You’re not lazy. You’re not doing it all wrong.
You just haven’t had the right strategy, support, and system in place.

In my Weight Loss Coaching Program, we build your custom roadmap, including:

✔️ Your best foods
✔️ A realistic meal routine
✔️ Easy, nourishing recipes
✔️ Accountability and coaching support

Let’s fix that — together.