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Author: Kayla Lawrie

5 Minute Read

5 Reasons Your Fat Loss Has Stalled (And How To Fix It)

1. You Are Not In A True Calorie Deficit

Fat loss only happens when you burn more calories than you consume. Over time, your metabolism can adapt to lower calorie intake, meaning what once worked may no longer be enough. Track your intake honestly for a week - you might be surprised at how much “hidden” snacking or oversized portions add up.

2. You're Losing Muscle Instead of Fat 

If your diet is too aggressive or you’re not eating enough protein, your body can break down muscle for energy. This slows your metabolism and makes it harder to burn fat. Aim for 1.6–2.2 grams of protein per kilogram of body weight daily (0.7–1 g per pound) to preserve lean muscle while losing fat.

3. You're Not Supporting Your Body With The Right Tools

When you’re in a calorie deficit, energy can plummet - and if you hit your workout running on empty, you’re not going to burn fat at full speed. Look for formulas that fires up metabolism, support fat oxidation, and boosts focus. L-Carnitine helps transport fat to be used as fuel, MCT Oil provides a clean energy source, and Raspberry Ketones support fat breakdown. Bitter Orange Extract and Juniper Berry spark thermogenesis, while L-Tyrosine sharpens focus. With added GBB (Gamma-Butyrobetaine) to elevate L-Carnitine levels and Chromium Picolinate to help stabilise blood sugar.

4. You're Not Managing Stress Or Sleep

High stress and poor sleep increase cortisol, a hormone that can make fat loss harder (especially around your midsection). Aim for 7–9 hours of quality sleep and find ways to manage stress, like walking, meditation, or deep breathing exercises.

5. You're Only Doing Cardio

Cardio burns calories, but strength training is what keeps your metabolism high by preserving and building muscle. A combination of both is key - think of cardio as the calorie-burn boost, and strength training as the metabolism engine.

Ignite - Non-Stim Fat Burner
Ignite - Non-Stim Fat Burner
Ignite - Non-Stim Fat Burner
Ignite - Non-Stim Fat Burner
Ignite - Non-Stim Fat Burner
Ignite - Non-Stim Fat Burner
Ignite - Non-Stim Fat Burner

Ignite - Non-Stim Fat Burner

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References:

Rabasa, C., & Dickson, S. L. (2016). Impact of stress on metabolism and energy balance. Current Opinion in Behavioral Sciences, 9, 71-77.

 

Morselli, L. L., Guyon, A., & Spiegel, K. (2012). Sleep and metabolic function. Pflügers Archiv-European Journal of Physiology, 463(1), 139-160.

 

Kumar, M. S., & Vinayakan, K. (2024). Cardio Vs Strength Training: Which is Better for Overall Health. International Journal of Computational Research and Development, 9(2), 99-105.

 

Stephens, F. B., Constantin-Teodosiu, D., & Greenhaff, P. L. (2007). New insights concerning the role of carnitine in the regulation of fuel metabolism in skeletal muscle. Journal of Physiology, 581(2), 431–444. 

 

Anderson, R. A. (1998). Chromium, glucose intolerance and diabetes. Journal of the American College of Nutrition, 17(6), 548–555.

About Kayla: 

Hi! I am deeply passionate about health, wellness, and the science behind it all. With a relentless curiosity and love for research, dive deep into the latest health trends, evidence-based practices, and innovative wellness strategies to help others live their healthiest lives.

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