Why You’re Not Losing Weight Despite Eating Healthy and Working Out – And What to Do About It

Sophie Hull
May 20
3 min read

Updated: May 27

You’re doing everything right. You’re eating healthy, training consistently, tracking your macros… but the scale just won’t budge. Sound familiar? Let's dive into why you're not losing weight like you should.

If you’re feeling frustrated, defeated, or like your body is broken – you're not alone. I coach women every day who are doing the work but still not seeing the results they deserve. The truth? There are often invisible factors sabotaging your fat loss, and it’s time to uncover them.

In this post, we’ll dive into the REAL reasons your body might be holding onto fat – and what you can start doing today to break through the plateau.

frustrated with not loosing weight despite healthy eating and exercise

1. You’re Eating Too Little (Yes, Really)

It sounds backwards, but under-eating can slow your metabolism and cause your body to hold onto fat. When you chronically restrict calories, your body senses starvation and becomes more efficient – burning fewer calories at rest.

Fix it:

Start by calculating your true maintenance calories.
Reverse diet slowly back to maintenance if you’ve been under-eating.
Don’t be afraid of food – especially protein and healthy fats.

2. Your Workouts Are All Cardio, No Strength

Endless cardio sessions can increase cortisol and lead to muscle loss, making fat loss even harder. Muscle burns more calories at rest, improves insulin sensitivity, and gives your body shape.

Fix it:

Prioritize resistance training at least 3x per week.
Keep cardio moderate – think 10k steps/day + 1-2 HIIT sessions.
Focus on progressive overload (get stronger over time).

3. Your Stress and Cortisol Are Sky High

Stress hormones like cortisol impact everything from digestion to fat storage. High cortisol = more water retention, belly fat, and cravings.

Fix it:

Add a daily stress-reduction ritual (walks, breathwork, journaling, prayer).
Limit caffeine and screen time before bed.
Try adaptogens (e.g. ashwagandha) with professional guidance.

4. You’re Not Sleeping Deeply or Long Enough

Sleep isn’t just for recovery – it’s a fat loss necessity. Poor sleep disrupts hormones like leptin and ghrelin, making you hungrier and less satisfied. It also impacts insulin sensitivity and muscle repair.

Fix it:

Aim for 7–9 hours per night.
Set a consistent bedtime routine.
Keep your room cool, dark, and tech-free.

5. Your Gut Health Is Off

Bloating, constipation, or irregular digestion? Your gut microbiome plays a major role in inflammation, fat storage, and cravings. If your gut is inflamed, fat loss becomes a battle.

Fix it:

Eat a variety of fibre-rich, whole foods.
Eliminate trigger foods (like gluten or dairy) if you’re sensitive.
Add a quality probiotic and consider gut-healing supplements.

6. Your Expectations (and Timeline) Might Be Unrealistic

If you’ve been under-eating or yo-yo dieting for years, your body needs time to adjust. Sometimes you need a healing phase before fat loss kicks in. Progress isn’t always linear, but consistency wins.

Fix it:

Take progress photos, measurements, and track strength gains.
Be patient. Sustainable fat loss is 0.5–1kg per week.
Focus on how you feel – not just how you look.

Fat loss is more than just food and workouts – it’s hormonal, emotional, and metabolic. If you’ve hit a wall, don’t give up. It just means your plan needs an upgrade.

And I’ve got you.

🚀 Ready to take your fitness and nutrition to the next level? Join Ultra Bodies' coaching programs here and get the structure, support, and motivation you need to hit your goals.

Not sure what to do? Click here to schedule a FREE zoom consult with head coach Sophie Maree: https://calendly.com/sophiimaree/consult