Possible causes
- Underestimated intake – sauces, oils, drinks and weekends can easily cancel out a deficit.
- Metabolic adaptation – at a lower weight and after a long deficit, the body uses less energy and you unconsciously move less.
- Water retention – stress, salty food, the menstrual cycle or a new training plan can mask fat loss.
- Muscle loss – too little protein and no strength training reduce energy expenditure.
- Lack of sleep and stress – increase hunger and affect how the body handles energy.
- Hormones and medication – an underactive thyroid, insulin resistance or certain medications.
What to check
- TSH, fT4, fT3 – if you also have fatigue, feel cold and are constipated.
- Fasting glucose and insulin – to estimate insulin resistance.
- Waist measurement and photos – better indicators of progress than the scale alone.
- Weekly average weight – daily fluctuations are normal; the trend is what matters.
What helps
- Accurate tracking for 2 weeks – including drinks and weekends, weighing your food.
- Protein at every meal – about 1.6–2 g per kg of target weight per day is a commonly recommended range when losing weight with strength training.
- Strength training 2–3 times a week – protects muscle and improves body composition.
- More everyday movement – daily steps have a large effect on energy expenditure.
- A diet break – 1–2 weeks at maintenance intake can ease fatigue and hunger.
When to see a doctor
See a doctor if you are gaining weight despite a deficit, have swelling, marked fatigue, feel cold, hair loss, an irregular cycle, or if you take medication that may affect weight.