Why aren't the Scales going down?
Why Your Fat Loss Keeps Stalling
You’re tracking your calories, eating in a deficit, doing everything “right,” and yet…
Nothing is changing.
No movement on the scale.
No progress.
Nothing.
So what’s actually going on?
Let’s break it down properly — without the usual fitness nonsense.
1. You’re Not in a Deficit (Even If You Think You Are)
This is the uncomfortable truth nobody likes hearing: most people aren’t eating the calories they think they are.
Most underestimate intake by 30–50%—without meaning to.
Ask yourself:
Are you tracking everything? Even the splash of milk, the cooking oil, the snacks, the weekend “bits”?
Are you measuring portions, or eyeballing peanut butter like it’s a personality test?
Are you “eating back” exercise calories because your fitness tracker says you burned 600? (It didn’t.)
Fitness trackers overestimate calorie burn by 30–50%.
You can’t add calories back based on inconsistent data.
If progress has stalled, the first step is always: check your numbers honestly.
2. The Scale Isn’t Telling You the Full Story
The scale doesn’t measure fat loss. It measures everything:
Water
Food volume in your gut
Bowel movements
Muscle Glycogen (storing carbs for exercise)
Hormonal fluctuations
Muscle gain
A few examples:
More carbs or salt → you hold water
Weigh yourself after a big meal → you’re weighing the meal
Training hard → you might be building muscle while losing fat
The solution:
Stop obsessing over single weigh-ins.
Look at the trend over 2–4 weeks, not 24 hours.
3. You’re Inconsistent (Without Realising It)
Most people are “perfect” Monday to Friday, then slip at the weekend—and wonder why nothing changes.
Examples:
Eating well during the week → weekend overeating wipes it out
Weekend Cheat Meals → turns into an unplanned binge
The little extras → add up quickly when you’re not paying attention
Consistency beats perfection.
It’s better to be consistently good than occasionally great.
What to Do If Fat Loss Has Stalled
Check your tracking—are you truly in a deficit?
Review your trend over 2–4 weeks, not a few days.
Look at your weekends—do they match your weekdays? Can you bank more calories during the week?
Watch out for the small things: oils, drinks, snacks, and all your “that doesn’t count” extras.
On the next one: Strength Training and “Getting Bulky.”
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