If you’re not losing weight despite sticking to your workouts and tracking your food intake, you’re not alone. As a Knutsford-based personal trainer, I see this challenge often — and the good news is, it’s usually fixable.
There are several reasons fat loss can stall, even when you’re following a calorie deficit and staying active. In this post, we’ll uncover why weight loss plateaus happen and what actually works to move things forward sustainably.
1. You’re in a Deficit — But Not Really
Many people assume they’re in a calorie deficit when they’re not. This can be due to:
- Underestimating portion sizes
- Not tracking snacks or liquid calories
- Inaccurate food logging
To fix this:
- Track everything for a week (even sauces, oils, drinks)
- Use a food scale for better accuracy
- Reassess your TDEE (Total Daily Energy Expenditure)
Tip: I help my online coaching clients in Knutsford and across the UK identify these blind spots through weekly check-ins and habit reviews.
2. You’re Doing Too Much Cardio and Not Enough Strength Training
Cardio burns calories, but too much of it without strength work can lead to muscle loss — which slows your metabolism over time.
Instead:
- Focus on resistance training 3–4x per week
- Use cardio as a supplement, not the foundation
- Prioritise progressive overload to maintain lean muscle
As a personal trainer in Cheshire, I build custom strength programs for fat loss — even for clients training from home with limited equipment.
3. You’re Chronically Stressed or Sleeping Poorly
Poor sleep and high stress raise cortisol, which can affect:
- Hunger levels
- Recovery
- Fat storage, particularly around the belly
Make sure you’re:
- Getting 7–9 hours of quality sleep
- Managing stress with walking, downtime, or low-impact exercise
- Not relying on caffeine or late-night screens
4. Your Plan Isn’t Built for Your Lifestyle
One-size-fits-all plans often fail because they ignore real life. Whether you’re juggling work, family, or travel, your approach has to fit you — not the other way around.
That’s why my clients — whether through online coaching, corporate wellness programs, or private personal training sessions in Knutsford — get tailored support based on:
- Their schedule
- Their equipment access
- Their unique habits and goals
Final Thoughts: How to Break Through a Plateau
Real weight loss isn’t about being perfect. It’s about creating a routine you can actually stick to.
Here’s what works:
- Track honestly and adjust as needed
- Focus on strength and recovery
- Build habits, not extremes
- Get support and accountability
If you’re stuck, it’s not a failure — it’s a sign you need a new strategy. And that’s where I come in.
Interested in working with a personal trainer in Knutsford or starting online coaching?
Get in touch today and let’s build a plan that gets you real, sustainable results.