Have you been eating low calories but can’t seem to shift your weight — or feel stuck in a weight loss plateau?
You’re not alone. This is one of the most common frustrations I hear from clients, especially those who’ve been “doing everything right” — tracking, cutting calories, training regularly — but the scale just won’t budge.
Let’s break down why this might be happening… and what you can do to move forward.
❓ What’s really going on?
When you drastically reduce your calorie intake, your body goes into what’s known as a metabolic adaptation — sometimes called “starvation mode.”
That sounds dramatic, but it’s actually your body’s built-in survival mechanism. If it’s not getting enough energy (calories), your body slows things down to conserve fuel. This can include:
A drop in your resting metabolic rate
Hormonal changes (hello, low energy and mood swings)
Poor recovery and sleep
Increased cravings and hunger
And yep — weight loss stalls
This is especially risky if you’re consistently eating below your BMR — the baseline number of calories your body needs just to stay alive and function at rest (think: breathing, circulating blood, keeping your organs going).
🚧 Why this leads to plateaus
When your metabolism adapts to lower calories, your body becomes more efficient at “running on less.” This means:
You burn fewer calories throughout the day
You might move less without even realising it (lower NEAT: non-exercise activity thermogenesis)
Your workouts may suffer from low energy or poor recovery
Your body starts prioritising survival, not fat loss
And as your calorie intake drops but energy expenditure also lowers, weight loss can come to a grinding halt — or worse, rebound.
✅ So, what can you do?
Here’s what I help many clients implement inside my FLEX Method coaching program, and it’s where we start before we do anything else.
1. Reassess your calorie intake
Fill out my free macros assessment to find out your true maintenance calories and BMR. You might be surprised how under-fuelled you actually are.
2. Focus on strength training
Muscle is metabolically active, which means more muscle = more calories burned at rest. Plus, resistance training helps regulate hormones and maintain lean mass while in a deficit.
3. Vary your workouts
If you’ve been doing the same routine, your body adapts. Switching things up (adding intervals, resistance circuits, or walks throughout your day) can help reignite progress.
4. Stay hydrated and fuel recovery
Don’t overlook the basics. Dehydration, lack of sleep, and poor post-workout nutrition can all play a role in stubborn plateaus.
🧠 Most importantly: listen to your body
Nutrition isn’t just about calories and macros. Your energy, mood, sleep, cravings and cycle (if applicable) all offer clues. Sometimes, eating more strategically — not less — is what finally gets things moving again.
👟 What happens inside the FLEX Method
The first phase of my coaching program focuses on fuelling your metabolism, not cutting calories. We work together to build strong foundations, restore your energy, and make sure you’re actually eating enough to support sustainable fat loss later on.
You don’t need to do this alone or guess your way through it. I’ll help you understand what your body actually needs and make sure your approach fits your life.
Ready to break through your plateau?
If this sounds familiar and you’re ready to start feeling better, not just smaller — I’d love to help.
👉 Download my free macro-friendly recipe book
👉 Explore my 6-week meal plans
👉 Or message me directly to chat about 1:1 coaching and the FLEX Method
Curious about more simple nutrition tips? Join me at Flex Food Life and join my Facebook group community for real, practical advice that fits into your lifestyle!
Want more tips like this delivered straight to your inbox? Sign up for my newsletter and get expert advice, exclusive guides and offers, and actionable tips to transform your health.
