Struggling to lose weight despite putting in effort? You're not alone. Weight loss is rarely about just one thing — it’s a combination of habits, mindset, and lifestyle. Let’s break down five key reasons that might be holding you back, and what you can do to turn things around.
Consistency is the real secret to sustainable weight loss.
It’s not about being perfect — it’s about showing up, even when motivation fades. Real, lasting results come from sticking with healthy habits over time.
If you’re hopping from one diet or fitness plan to another, it’s likely you’re not giving your body the chance to adapt and respond. Choose a balanced, manageable approach and commit to it consistently. Progress, not perfection.
(My self-paced course on psychology behind reaching your goals is packed with strategies to help you create a sustainable lifestyle, check it out here!).
Your nervous system plays a massive role in weight loss.
When you're not sleeping well or you're constantly stressed, your body produces more cortisol — a hormone linked to increased fat storage (especially around the belly) and sugar cravings.
Poor sleep also interferes with hunger hormones like ghrelin and leptin, making you feel hungrier and less satisfied. Prioritise 7–9 hours of quality sleep per night, and find stress relief methods that work for you — like walking, breathwork, journalling, or gentle stretching in the evenings.
(If you need help with improving your sleep quality, you'll like my self-paced course that has over 20 strategies that promote good sleep quality! Check it out here!).
Protein helps you feel fuller, preserves lean muscle, and supports fat loss.
If your meals are mostly carbs and fats, you may not be getting enough protein to support your metabolism and energy levels.
Include quality protein in every meal: chicken, fish, eggs, tofu, legumes, Greek yoghurt, or cottage cheese. This doesn’t mean you need to overeat it — just ensure you’re getting a steady, satisfying amount throughout the day.
Snacking isn’t the problem — it’s the type of snacking.
Grabbing processed snacks on autopilot while working or scrolling can add up quickly without offering any real satisfaction. This often leads to more cravings and energy crashes.
Instead, build awareness around your habits. Ask yourself: “Am I actually hungry, or just bored/tired/stressed?” Opt for balanced snacks with protein and fibre — like fruit with nut butter, boiled eggs, or a small portion of trail mix. Mindful eating makes a big difference.
(Make sure you grab my FREE Nutrition Guide!).
Exercise isn’t just for burning calories — it supports your metabolism, mood, and nervous system.
You don’t have to spend hours at the gym to see results. Daily movement — even light or moderate — keeps your body and mind in sync. Whether it’s strength training, walking, dancing, or hiking, consistency matters more than intensity.
Find what feels enjoyable and realistic, and make it a non-negotiable part of your routine.
Sustainable weight loss is about more than willpower. It’s about working with your body — not against it.
Check in with yourself:
Are you consistent?
Are you sleeping and managing stress?
Are your meals balanced and nourishing?
Are your habits supporting your goals?
If you feel stuck, it’s okay — you don’t have to figure it all out alone. 💬
Reach out for a 1-on-1 consultation if you’re ready for personal support and a customised plan that actually works for your body and lifestyle.
You’ve got this.
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