Why Your Weight Is Stuck – Even With Diet and Exercise!
Introduction:
You’re eating clean, working out regularly…
But the scale hasn’t moved in weeks?
You’re counting every bite, skipping cheat days – and still, zero progress?
Let’s fix that. In this article, I’ll show you the real reasons your weight might be stuck – and how to break through the plateau.
1. The Scale Isn’t the Whole Story
First things first:
The scale doesn’t only measure fat. You could be losing fat and gaining muscle at the same time – and the number won’t move.
✅ Tip: Track your waist measurements, take weekly photos, or use a body composition scale (like InBody) if available.
2. Eating Too Little Can Backfire
Yes, eating too little can actually slow down your metabolism.
Your body switches to “survival mode” and holds onto fat.
Try this:
– Slightly increase your calories (especially smart carbs)
– Add a small protein-based snack
– Consider a Refeed Day once a week if you’ve been dieting for a while
3. You’re Eating Clean… But Too Much
“Healthy” foods can still be high in calories.
Example: 1 tablespoon of peanut butter = 100+ calories
A smoothie = 300–400+ calories
Tip: Use a tracking app like MyFitnessPal for 2–3 days and review your actual intake.
4. Poor Sleep = Fat Loss Killer
If you’re sleeping less than 6 hours a night, stress hormones like cortisol go up – and your fat-burning drops.
Fix your sleep:
– Aim for 7–8 hours
– Cut screen time before bed
– Keep a regular sleep routine
5. Boring Workout = No Progress
Your body adapts fast. If you’re doing the same workouts every week, results will stall.
️♂️ Try this:
– Change your workout type (switch from cardio to resistance, for example)
– Add HIIT (High-Intensity Interval Training)
– Increase your weights or change reps
Final Word from Coach Hamza Kafawin:
A weight plateau doesn’t mean you’re failing.
It’s just a sign you need to switch things up.
Reassess your food, your training, and your rest – and you’ll start seeing results again
