Why Is My Weight Loss Progress So Slow?

Reason 1: Underlying metabolic conditions such as hypothyroidism, PCOS, or menopause

In cases of hypothyroidism, as long as you are taking your medication consistently as prescribed by your doctor, it typically doesn’t pose a major issue. However, if the condition is left untreated, it can significantly slow down fat loss, lead to noticeable weight gain, and cause symptoms such as water retention.For individuals with Polycystic Ovary Syndrome (PCOS), hormonal imbalances can lead to a slower fat loss rate compared to others. Menopause can also result in slower weight loss due to various factors, including a decline in metabolism, loss of muscle mass, and hormonal changes during this stage of life.

Reason 2: History of extreme or unsustainable dieting methods

If you’ve previously tried extreme weight loss methods—such as relying on diet pills, consuming only fruits and vegetables, replacing all meals with shakes for months, eating only one meal a day, or following restrictive fad diets—these practices can severely damage your basal metabolic rate (BMR).A lowered BMR makes it much easier to regain weight even when you return to a normal eating pattern. As a result, even if you adopt a healthier fat-loss strategy now, your progress may still be slower than before due to the metabolic damage caused by past mistakes.That’s why it’s highly recommended to seek guidance from a qualified dietitian or nutritionist from the start to avoid these common pitfalls.

Reason 3: Insufficient calorie deficit

To lose 1 kg of body fat, you need to create a 7,700 kcal deficit over the course of a week. For 0.5 kg, that would require a deficit of around 3,500 kcal per week.If your calorie deficit is too small, your weight loss will also be minimal. Sustainable fat loss requires a well-calculated and realistic energy deficit.

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Reason 4: Low muscle mass

If you're not engaging in any form of physical activity, have a sedentary job, and tend to be inactive even outside of work hours, your muscle mass is likely to be declining year by year.Lower muscle mass leads to a lower basal metabolic rate, which in turn slows down the fat loss process. Regular resistance training and maintaining muscle are crucial for supporting long-term weight management.

Reason 5: Relying on the same fat-loss method throughout the entire journey

If you've been trying to lose weight for six months using only the same approach—such as just eating less and doing cardio—your body will eventually adapt to this pattern.Initially, you may see results, but over time, your progress will plateau as your body becomes more efficient. For instance, what used to leave you breathless after a 30-minute run may now feel effortless. This means the same effort is no longer enough to produce the same results.

Reason 6: Hitting a weight loss plateau

Weight loss plateaus are a normal part of the process—they occur when your body adjusts to a new weight or routine, and progress temporarily stalls.For some, the plateau lasts just a few weeks; for others, it may persist for months. If you’re currently stuck at a plateau and unsure how to move forward, it may be time to consult a certified dietitian who can help reassess and adjust your plan effectively.

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