If you’re eating less, moving more, and doing everything “right” but still not seeing the results you expected, you’re not alone. Many people come to us at Castle Pharmacy frustrated, confused, and asking the same question: “Why am I not losing weight on a calorie deficit?”
The truth is, weight loss is rarely as simple as “calories in vs calories out”. While creating a calorie deficit is essential, it’s only one part of a complex equation. Here are seven possible reasons you might not be seeing progress — and how we can help.
1. You’re Not Tracking Accurately
One of the most common issues is underestimating how much you’re eating. Even small snacks, drinks, or cooking oils can add up quickly. It’s also easy to overestimate the calories burned during exercise.
We recommend using a food diary or tracking app to get a more accurate picture. Measuring portions and reading food labels carefully can make a big difference. If you’re already tracking and still struggling, the issue may lie elsewhere.
2. Your Metabolism Has Slowed
When you cut calories too drastically or diet for a prolonged period, your body can respond by slowing down your metabolic rate. This is a natural survival mechanism, but it can stall progress even when you’re eating less.
You might also lose muscle mass along with fat, which further reduces your resting calorie burn. Ensuring you’re getting enough protein and incorporating strength training into your routine can help support your metabolism.
3. Hormonal Imbalances
Hormones play a powerful role in weight regulation. Conditions such as hypothyroidism, PCOS, and insulin resistance can all make weight loss more difficult, even on a calorie deficit.
If you’re experiencing symptoms such as fatigue, mood changes, irregular periods, or unexplained weight gain, it may be worth speaking to a healthcare professional. At Castle Pharmacy, we can refer you for further tests if a medical cause is suspected.
4. You’re Stressed or Not Sleeping Well
High stress levels trigger the release of cortisol, a hormone that can increase appetite and encourage fat storage — particularly around the midsection. Similarly, poor sleep disrupts hunger and fullness signals, making it harder to stick to your calorie goals.
Prioritising rest, managing stress, and establishing a consistent sleep routine can help support your weight loss efforts more than you might expect.
5. You’ve Hit a Plateau
Weight loss rarely happens in a straight line. After initial progress, it’s common to hit a plateau where your weight stays the same for weeks. This can happen as your body adjusts to your new habits and your calorie needs change as you lose weight.
The key here is to stay consistent, be patient, and reassess your plan. Small changes to your routine or calorie intake may be all you need to get things moving again.
6. You’re Gaining Muscle
If you’ve started exercising — particularly resistance training — you may be building muscle while losing fat. This is a positive change, even if the scales don’t move. Muscle is denser than fat, so your weight might stay the same while your body composition improves.
Instead of focusing solely on the scales, pay attention to how your clothes fit, take progress photos, or measure your waist. These indicators often show the true picture better than a number.
7. Your Body May Need Additional Support
For some people, especially those with a higher BMI or long-term struggles with weight, a calorie deficit alone may not be enough. That’s where medical weight loss treatments can make a real difference.
At Castle Pharmacy, we offer weight loss injections such as GLP-1 medications (e.g. Mounjaro or Wegovy), which can help regulate appetite, improve blood sugar control, and support more sustainable weight loss. These treatments are particularly effective for those who have not been losing weight on calorie deficit, even with significant effort.
Our weight loss consultations are confidential, supportive, and tailored to your needs. We’ll assess your medical history, lifestyle, and goals to determine whether you’re a suitable candidate for weight loss injections — and if so, we’ll guide you through every step of the process.
Get in touch today to find out how we can support you and help you reach your goals!