Why am I not losing weight?
As a personal trainer and nutrition coach, I'll be approached on a weekly basis by a soon to be client who paints a frustratingly familiar predicament.
“Im restricting my calories”.
“Im doing lots of cardio”.
“I’m still not losing weight”.
(and subsequently) “i’m ready to give up”.
You will no doubt have heard that a calorie deficit is the master regulator of whether we are successful with our fat loss attempt or not. So if the individual above says they’re eating nothing and burning lots of calories, surely that would result in fat loss, no?
Here are a few possibilities of why this may not be the case.
Underestimating energy intake
Frankly put, people are bad at estimating how much they eat. Simultaneously under-reporting energy intake while over-reporting activity levels is the norm across diet surveys. However, with some consistent practice, you can reduce the effect of this.
When working towards a weight loss goal with my clients, I encourage really diligent tracking of calories for at least two weeks. These two weeks usually provide enough data to gain a better understanding of the calorie contents of the foods and drinks they’re consuming. Most are surprised by how much they were over consuming, and just how calorific certain foods are (mayonnaise, i’m looking at you). Once you know, you know, and the behaviour change can flow quite naturally.
2. Overestimating energy expenditure
As previously mentioned, as well as underestimating energy intake, people tend to overestimate their energy expenditure.
Cardio machines can overestimate calorie burn rate up to 30%.
Wrist worn fitness trackers often overestimate calorie burn, particularly during resistance training.
3. Metabolic adaptations
The body has a number of compensatory mechanisms to maintain energy balance, particularly during periods of prolonged calorie restriction. Energy will be conserved by slowing down a number metabolic processes. However, there are things we can do to offset these adaptations. Speaking of which….
4. Not prioritising resistance training
It’s a very common misconception that cardio is the first port of call for fat loss (much like the client in the intro to this blog had assumed). At the very least, I encourage my fat loss focused clients to split their time in the gym with a 50/50 combination of cardio and resistance training.
Resistance training drives adaptations on a muscular and metabolic level that cardio simply wont do. Regularly training your muscles under load sets in motion a cascade of advantageous effects..
Resistance training helps to offset the calorie deficit related metabolic adaptations mentioned above.
Resistance training increases muscle mass which increases your overall energy expenditure, meaning you burn more calories at rest and during your cardio sessions.
Resistance training makes your muscles more sensitive to insulin, which over time signals to your body a move away from fat storage and towards fat burning.
More muscle mass equals a bigger buffer during times of sub-optimal food choices.
5. Not eating enough protein
Protein is the most satiating macronutrient, meaning it helps keep you full and prevents the cravings that often derail a fat loss goal. Plus, it has the highest thermic effect of food (TEF), meaning your body actually burns more calories digesting protein compared to fats or carbohydrates. Around 30% of the calories you consume from protein will be used just processing it.
To lose weight, you should aim to consume 1.2–2 grams of protein per kilogram of ideal body weight (0.6–0.9 grams per pound). A simper equation is to try to get 30% of your daily calories from protein.
To maximise muscle gain, protein needs to be combined with resistance training, such as weightlifting, which creates the micro-tears that protein is then required for the repair.
6. A lack of N.E.A.T (non-exercise activity thermogenesis)
Non-exercise activity thermogenesis is a fancy way of referring to all the energy expended throughout the day that isn’t voluntary exercise. Walking to the bus stop, playing with your kids, washing the dishes, fidgeting at your desk (yes, fidgeters burn more calories).
These seemingly insignificant activities can account for between 15-30% of TDEE (total daily energy expenditure). Maximising N.E.A.T is a manageable but powerful way to contribute to our fat loss goal that extends beyond the limited confines of the typical one hour of structured exercise in the gym. To help my clients get more N.E.A.T, I encourage things like
Taking the stairs instead of the lift/escalator.
Parking an extra ½ mile from your destination.
Walking while on phone calls.
Working at a standing desk.
Setting movement reminders throughout the day (AKA “exercise snacks”)
6. Not Getting Enough Quality Sleep
You’ve probably heard that sleep is important for recovery, but what’s often overlooked is its direct impact on fat loss. Poor sleep doesn’t just leave you feeling groggy—it disrupts the very systems that regulate hunger, cravings, and metabolism.
Chronic sleep deprivation leads to increased ghrelin (the hunger hormone) and reduced leptin (the satiety hormone), making you more likely to crave high-calorie, energy-dense foods.
Lack of sleep affects insulin sensitivity, meaning your body becomes less efficient at handling carbohydrates. This can contribute to increased fat storage, even if everything else appears to be in check.
If my clients struggle to get at least 7-9 hours of quality sleep per night, I encourage behaviours that work with their circadian rhythms, such as
Following a regular sleep and wake schedule.
Getting more sunlight during the day, particularly morning sunlight.
Getting less night time light exposure.
Exercising earlier in the day.
Cutting back on alcohol.
Front loading your calories - “Breakfast like a king, lunch like a prince, dinner like a pauper”.
7. Lack of Stress Management
Stress and fat loss don’t mix well. When you’re constantly stressed, your body releases cortisol, a hormone that, when elevated for prolonged periods, can drive cravings, increase fat storage, (particularly around the midsection), and make it harder to recover from workouts.
This isn’t just about emotional stress - things like excessive cardio and calorie restriction, or lack of recovery between resistance training sessions all act as stressors on the body, keeping you in a constant state of “fight or flight.”
Managing stress can include simple strategies such as
Walking outdoors (bonus points if it’s in nature).
Breathwork or meditation, particularly immediately following high intensity exercise (even 5 minutes helps).
Journaling or brain-dumping.
NSDR (non-sleep deep rest) or other guided mindfulness scripts.
Strength training instead of just cardio.
8. Underlying Metabolic Dysfunction or Health Issues
For most people, weight loss comes down to energy balance—but metabolic health plays a huge role in how efficiently your body burns fat. Conditions like insulin resistance, hypothyroidism, or PCOS can make fat loss more challenging, even if you’re in a calorie deficit.
If you suspect something deeper is at play, it’s worth speaking to a healthcare professional and getting the necessary tests done. In the meantime, focusing on resistance training, increasing dietary protein, improving sleep, and managing stress can all contribute to better metabolic health and make fat loss easier in the long run.
To recap…
✅ Track your intake (for at least two weeks) to ensure your in a calorie deficit
✅ Aim for at least two 45 minute resistance training sessions per week
✅ Aim to consume 1.2–2 grams of quality protein per kilogram of ideal body weight
✅ Maximise daily movement (N.E.A.T.)
✅ Improve sleep quality
✅ Manage stress levels
✅ Address any underlying health concerns
To find out how Pressing Matters Training can help you integrate these tools into your life, book a free 15 minute consultation.