Going great so far..

You wanted to lose weight and you made that difficult decision – you started eating well and going to a gym. It was not easy, especially on the beginning. And you have seen first results. That has motivated you even more because it works.

Everything you do, really works.


Every week you lose more and more of that unwanted fat and kilograms. And one day you check your weight again and you lost no weight since the last time you have checked.

What have you done wrong? Your last week diet and training was no different from your routine 2 or 3 weeks ago but this time you got no results.

What is really happening?

Firstly you should be checking your weight no more than once a week and the best time is in the morning. Why? If you check your weight every day or even  few times a day it has no sense because of daily water and food circulation in your body so there is possibility that your weight scale will show a kilo more or less within 24 hours.

Where’s the results?

So let’s say you control your weight once a week and this week you got no results at all comparing to last week.

Check the level of your hydration. Did you drink in last couple of days as much as you did earlier? You should drink 1l of water per every 15-20 kg of your weight.

Proper hydration contributes to increased athletic performance. Water helps to rinse out free radicals and all toxins that contribute to weight gain. Also sometimes we mistake thirst with hunger so staying hydrated can serve as an appetite suppressant.


Did you have more stress last week than you usually have? When your brain detects the presence of any stress, no matter if it is a big credit card bill, or your wedding, it triggers the release of a cascade of chemicals, including adrenaline, CRH and cortisol.

Your brain and body prepare to handle the threat by making you feel alert, ready for action and able to withstand an injury.

In the short-term, adrenaline helps you feel less hungry as your blood flows away from the internal organs and to your large muscles to prepare for “fight or flight”. However, once the effects of adrenaline wear off, cortisol, known as the stress hormone, hangs around and starts signalling the body to replenish your food supply.

What to do when you stop losing weight_2


Anxiety can also trigger emotional eating. Overeating or eating unhealthy foods, which you don’t even notice, in response to stress or as a way to calm down is a very common response. Getting enough good quality sleep every night and rest between workouts will keep you progressing.

Regarding eating: Being on diet does not mean you have to think about food all the time and keep stressing about it. If you are strict to your plan and eat only what you are allowed , once in a while you are allowed to cheat.

It’s cheat day!

But what does it mean?

It means you can have a cheat meal, something less healthy, something what you used to eat and what you miss. Why? Well, if you eat healthy and regularly  all the time your metabolism is high but more or less at that same level. When you have a cheat meal, your body would not be used to those heavier calories and will want to get rid of it as fast as it can so your metabolism speeds up again.

When did you change your training program last time?

Muscles adapt to the level  of tension they are subjected to so they get used to your training routine.

I you want your body keeps using this same amount of energy while you train, you need to keep increasing the training stimulus. It means you might increase resistance,  amount of repetitions and sets, you might shorten the rest between exercises or totally change the program.

Technique is everything

The way you do your workout is very important too. A lot of people do not know how to train properly, they think they do but because they saw somebody doing squat, it does not mean that they do it right. Good technique is even more important than a good program.

Learn how to perform every exercise with perfect form to achieve the greatest activation of muscle fibres and to ensure the tension from the exercise is going right where it’s supposed to be – the targeted muscle!


Read more from Expert Joanna Fraska.

WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans