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Not Losing Weight: Understanding what impacts your Weight Loss (or lack of)

Updated: Jun 4

Are you struggling to see the numbers go down on your scale? Many women find themselves puzzled, frustrated, and demotivated when their weight loss efforts don't yield the expected results. But weight loss is far more than just calories in versus calories out, especially for women navigating the hormonal changes around perimenopause.

Here's a practical look at why you might not be losing weight and what you can do about it. Be honest with yourself to see where you might be going wrong.

Misjudging Your Food Intake

First things first: are you aware of how much you're eating? Keeping a detailed food diary for at least a week can be an eye-opener. Measure everything and track every bite and sip. Accuracy here is key to understanding your true caloric intake.

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Liquid Calories

Often overlooked, liquid calories from sugary drinks, alcohol, and high-calorie coffees can sabotage your weight loss efforts. Opting for water, herbal teas, or plain coffee can drastically reduce unwanted calorie intake.

The Role of Regular Meals

Skipping meals might seem like a quick fix, but it can lead to overeating later on. Regular, balanced meals help keep your energy levels stable and manage hunger more effectively.

The Importance of Daily Movement

Daily steps are your secret weapon. Aiming for 7,000 steps for health and pushing towards 7,000-12,000 steps for fat loss can make a significant difference. If this sounds daunting, don't panic! Start from where you are at now and simply aim to gradually increase your steps a little each week.

Exercise Calories

While exercise is essential for overall health, it's easy to overestimate the calories burned through physical activity - those gadgets on your wrist often overestimate how much you have really burnt. Plus, a lot of people who find exercise increases their hunger levels disproportionately - so if this is you, you are even more likely eat more calories than you have earnt. Outside of your daily movement, exercise primarily for health not fat loss find a balance between diet and exercise for optimal weight loss.


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Quality sleep is non-negotiable. Aiming for 7-9 hours of sleep per night can significantly influence hunger hormones and, by extension, weight management.


Unchecked stress can lead to emotional eating and unwanted weight gain. Incorporating stress-reduction techniques into your daily routine is crucial for maintaining your mental and physical health.


Expecting rapid weight loss is a recipe for disappointment. Weight loss is a journey, requiring patience and persistence. Embrace the process and celebrate small victories along the way.

Perimenopausal Symptoms

Perimenopause brings about hormonal changes that can make dieting more difficult, impacting mood and willpower. However, this doesn’t render weight loss impossible. With the right support and strategies, you can navigate these changes successfully.

Medical Conditions and Medications

Finally, be aware that certain health issues and medications can also influence how easy it is to lose weight. If you suspect this might be your case, seeking professional advice is crucial.

Embrace the Journey

Weight loss, especially during perimenopause, is a journey full of extra challenges but its not impossible. With the right approach and support, you can be a healthier, happier you. Remember, it's about finding what works for your body and finding ways to enjoy the process.

What is impacting your Weight Loss?

I hope you found this gave you a few ideas of areas you can focus on to understand what is impacting your weight loss (or lack of). If you are feeling stuck in your weight loss journey follow me on Instagram @fitforapurposeuk for lots more help and advice with fat loss and fitness.

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