Losing weight seems simple in theory: burn more calories than you consume, and the weight should come off. Yet, many people follow a strict diet and exercise routine and still find themselves not losing weight on a calorie deficit. If you’ve been tracking your food, hitting the gym, and doing everything “right” but not seeing the results you expect, you’re not alone.

At Townhead Pharmacy, we understand that weight loss is more complex than just “eat less, move more”. There are several reasons why the scales may not be budging, even when you’re making a genuine effort. In this guide, we’ll explore why this happens and what you can do about it.

1. Your Calorie Tracking May Be Inaccurate

One of the most common reasons people struggle to lose weight on a calorie deficit is miscalculating calorie intake. Many underestimate portion sizes or don’t account for hidden calories in sauces, drinks, or cooking oils.

It’s easy to forget that:

• – Cooking oils, dressings, and condiments can add significant calories.
• – “Healthy” foods like nuts, avocados, and granola are calorie-dense.
• – Restaurant meals often contain more calories than expected.

Even fitness trackers and calorie-counting apps can be inaccurate, sometimes overestimating the number of calories burned through exercise. If you suspect this is an issue, try weighing your food portions, using a food diary, and double-checking serving sizes.

2. You May Be Retaining Water

Weight loss isn’t always fat loss. The body naturally retains water due to hormonal changes, high salt intake, or muscle recovery after exercise. If you’ve recently started strength training, your muscles may hold onto extra water as they repair and grow, which can mask fat loss on the scales.

Similarly, stress and lack of sleep can lead to increased levels of the hormone cortisol, which encourages water retention and bloating. This can give the impression that weight loss has stalled, even when fat loss is still happening.

3. Your Metabolism Has Adapted

When you consistently eat fewer calories, your body adapts by slowing down your metabolism to conserve energy. This is known as adaptive thermogenesis, and it’s a natural survival response.

As you lose weight, your body needs fewer calories to function, meaning that what once worked for weight loss may now only maintain your weight. This can lead to a frustrating plateau where you feel like you’re eating less but not losing weight.

To counteract this, consider:

• – Adjusting your calorie intake as you lose weight.
• – Incorporating strength training to build muscle, which burns more calories at rest.
• – Taking diet breaks, where you slightly increase calories for a short period before reducing them again.

4. You May Have an Underlying Medical Condition

For some, weight loss is more difficult due to underlying health conditions that affect metabolism and how the body processes calories. Conditions like:

Hypothyroidism – A slow thyroid can reduce metabolic rate and make weight loss more challenging.

Polycystic Ovary Syndrome (PCOS) – This can cause insulin resistance, making it harder to lose weight.

Insulin Resistance or Type 2 Diabetes – The body may struggle to regulate blood sugar, leading to increased hunger and fat storage.

Medications – Some antidepressants, steroids, and contraceptives can contribute to weight gain or difficulty losing weight.

If you suspect a medical issue, it’s worth speaking to a healthcare professional for advice.

5. Your Body Composition Is Changing

The number on the scales isn’t always the best measure of progress. If you’re exercising regularly, especially doing resistance training, you may be losing fat and gaining muscle at the same time. Muscle is denser than fat, so while the scales may not move much, your body shape and composition are improving.

Instead of relying solely on weight, track progress by:

• – Taking measurements of your waist, hips, and thighs.
• – Noting how clothes fit over time.
• – Paying attention to energy levels, fitness improvements, and strength gains.

Weight Loss Medications: When Diet and Exercise Aren’t Enough

For some, despite their best efforts, diet and exercise alone are not enough to achieve significant weight loss. This is where weight loss medications, under the guidance of a healthcare professional, may help. At Townhead Pharmacy, we offer three different treatment options:

1. Wegovy

Wegovy is a weekly injection that works by reducing appetite and helping you feel full for longer. It mimics the body’s natural hunger-regulating hormones, making it easier to maintain a calorie deficit without constant hunger. Wegovy is ideal for those who struggle with portion control and cravings.

2. Mounjaro

Mounjaro is another injection-based treatment, but it works on two key appetite-regulating hormones (GLP-1 and GIP), making it even more effective for some people. Studies show Mounjaro can lead to greater weight loss than other medications, but, like Wegovy, it must be paired with healthy eating and exercise to see the best results.

3. Xenical (Orlistat)

Unlike the injections, Xenical is a capsule taken with meals. It works by blocking fat absorption, meaning around 30% of dietary fat passes through the body without being digested. Xenical is ideal for those who struggle with high-fat diets and need help managing calorie intake. However, it requires a healthy, low-fat diet to work effectively.

Which Option Is Right for You?

Just as no single diet works for everyone, different people respond differently to weight loss medications. Some may do well with Wegovy’s appetite suppression, while others may see better results with Mounjaro’s dual-action approach. Xenical can be a great alternative for those who prefer an oral medication rather than injections.

No matter which route you take, weight loss medications work best when combined with a healthy lifestyle. They are not quick fixes but can provide the extra support needed to help overcome challenges.

If you’re struggling with not losing weight on a calorie deficit, reach out to our team at Townhead Pharmacy to explore the best solutions for your weight loss journey.

This blog was written on behalf of Townhead Pharmacy by Pharmacy Mentor.