You’ve waved goodbye to cookies, chips, and everything else that comes in a shiny wrapper, but the scale refuses to budge. It can be disheartening when cutting out processed foods doesn’t translate into immediate weight loss.

While eliminating junk food is an essential first step, weight loss often requires more nuanced adjustments. Studies, including a 2019 publication in Cell Metabolism, reveal that processed foods can lead to increased calorie consumption — about 500 extra calories daily compared to whole, unprocessed diets. While cutting out junk food is a commendable step, achieving sustainable weight loss requires a holistic approach.

But sometimes, ditching junk food isn’t enough. Here are five key reasons why your weight loss journey may be stalling, and how you can get back on track.

1. Your Sleep Schedule Is Sabotaging Your Goals

The connection between sleep and weight is often overlooked but crucial. Both too much sleep (over 9 hours) and too little (under 5 hours) can disrupt your body’s production of appetite-regulating hormones, such as leptin and ghrelin. This hormonal imbalance can increase cravings and overeating, particularly for high-calorie foods.

Additionally, poor sleep can leave you feeling fatigued, making it harder to stick to exercise routines.

How to Fix It: Aim for 7–8 hours of quality sleep per night. Establish a consistent bedtime routine and minimize screen time before bed to improve sleep hygiene.

2. Liquid Calories Are Sneaking Into Your Diet

You may have switched to a "healthier" drink lineup, but beverages like fruit juices, sugary coffee drinks, and wine can contain hidden calories that derail progress. Even organic fruit juices, often marketed as healthful, are loaded with sugar and lack the fiber found in whole fruits.

How to Fix It: Stick to water, unsweetened tea, black coffee, or sparkling water. To manage hunger, drink two cups of water 30 minutes before meals—a strategy backed by research in the Journal of Natural Science, Biology and Medicine. Treat calorie-laden drinks as occasional indulgences rather than daily staples.

3. Meal Timing Is Working Against You

When and how often you eat can significantly influence weight loss. Skipping meals can lead to overeating later, while constant grazing throughout the day can result in unnoticed calorie overload.

Studies show that front-loading your calories, with a substantial breakfast and lighter evening meals, promotes greater weight loss. Research published in the journal Obesity found that individuals consuming larger breakfasts lost twice the weight compared to those who favored bigger dinners.

How to Fix It: Stick to eating every 3.5 to 4 hours during a 10–12-hour daytime window. This approach stabilizes blood sugar and encourages fat reserves to be used for energy between meals.

4. You’re Overcompensating for Exercise

Exercise is a cornerstone of weight loss, but it’s easy to overestimate the calories burned and indulge in post-workout treats. That post-spin class protein shake or granola bar may negate your calorie deficit if not balanced within your daily intake.

How to Fix It: Plan snacks strategically. If your workout falls within two hours of a meal, skip the extra snack and refuel during your regular meal. If you need a snack, opt for small, protein-rich options like Greek yogurt or a handful of nuts.

5. Water Intake Is Falling Short

Water plays an underrated role in weight loss. Staying hydrated helps control hunger and reduces the temptation to reach for sugary drinks. Dehydration, on the other hand, can be mistaken for hunger, leading to unnecessary snacking.

How to Fix It: Drink 2–6 cups of water daily to satisfy thirst without adding calories. Carry a reusable water bottle as a visual reminder to stay hydrated throughout the day.

What Other Factors Can Hinder Weight Loss

Sitting for long hours, whether at a desk or on the couch, can slow your metabolism and disconnect your body’s natural hunger cues. Incorporating even short bursts of activity, like three 10-minute walks daily, can reignite your metabolism.

Stress often leads to comfort eating, favoring calorie-dense, nutrient-poor foods. Mindfulness practices, such as meditation or journaling, can help address the emotional triggers behind overeating.

Medical conditions, genetics, or hormonal imbalances can also impede weight loss. If your efforts yield no results, consult a healthcare professional for tests or guidance tailored to your needs.

Weight loss isn’t linear, and small, consistent adjustments are more effective than drastic overhauls. By identifying and tackling these hidden barriers, you can set yourself up for lasting success on your health journey.

Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain. Cell Metabolism. 2019

Effect of excessive water intake on body weight, body mass index, body fat, and appetite of overweight female participants. J Nat Sci Biol Med. 2014

The NHS is urging millions of people across the UK to take vitamin D to support overall health, but experts say certain symptoms should not be ignored. In a post shared on X, an NHS spokesperson said: “From October to March we can’t make enough vitamin D from sunlight, so to keep bones and muscles healthy, it’s best to take a daily 10 microgram supplement of vitamin D. You can get vitamin D from most pharmacies and retailers.”

While health professionals agree that vitamin D supplementation is important for many people, especially during the colder months, they stress that it should be taken carefully.

Why Does Sunlight Matter For Vitamin D Production?

Sunlight plays a crucial role in how the body makes vitamin D. UVB rays trigger a reaction in the skin that converts a compound called 7-dehydrocholesterol into vitamin D3. This form of vitamin D is essential for absorbing calcium, maintaining strong bones, and supporting the immune system.

As sunlight in the UK is not strong enough between autumn and early spring, the government advises everyone to consider taking a daily supplement of 10 micrograms, or 400 IU. Relying on food alone is often not enough to meet daily needs during this period.

Expert Warns Too Much Vitamin D Can Backfire

Biomedical scientist Tobias Mapulanga, who co-founded Repose Healthcare, has warned that some people may be taking more vitamin D than their bodies can handle. He explained that as winter advice circulates, many people add tablets, sprays, or gummies without realising they are doubling up.

He said that symptoms such as constant thirst, needing the toilet more often, nausea, stomach discomfort or constipation, headaches, mental fog, and new aches or cramps can appear soon after increasing vitamin D intake. These signs are often mistaken for winter illnesses, when they may actually point to excess supplementation.

“The message is simple,” he added. “The right dose helps, but taking too much can leave you feeling worse, not better.”

High-Dose Supplements Raise Safety Concerns

Research shows that 42% of UK adults reported taking vitamin D supplements in the past year. However, an investigation by Which? found some vitamin D products on sale contained doses as high as 12.5 times the recommended safe upper limit.

NHS England also logged 42 incidents over a two-year period where high-strength vitamin D was given more often than intended. Some of these cases led to hospital treatment for hypercalcaemia, a condition caused by too much calcium in the blood, according to reports from Bristol Live.

Stop Taking Vitamin D If You Notice These Warning Signs

1. Ongoing thirst and frequent trips to the toilet

If you suddenly feel unusually thirsty or find yourself urinating more often after starting vitamin D, it may be a sign you’re overdoing it. Cut back to a single 10 microgram tablet and stop using any additional vitamin D products if this happens.

Too much vitamin D can disrupt fluid and salt balance in the body, leaving you dehydrated and running to the bathroom. Check labels carefully and remove multivitamins, sprays, gummies, and fortified foods or drinks that also contain vitamin D.

Keep water close by and sip regularly while your body settles. Stay well below the upper limit of 100 micrograms, keep just one product visible, and put the rest out of sight to avoid accidental doubling.

2. Nausea, excessive burping, or stomach discomfort

Feeling sick, bloated, or dealing with an upset stomach after taking vitamin D suggests it isn’t agreeing with you. Try taking your supplement with a full meal and switch from sprays or gummies to a plain D3 tablet if symptoms persist.

Food helps protect the stomach lining, while sprays and gummies often contain sweeteners or flavourings that can irritate digestion. Choose a simple cholecalciferol tablet with minimal ingredients and reduce the dose to 10 micrograms.

Avoid fortified shakes or energy drinks until your stomach feels normal again.

3. New muscle cramps or bone aches

If you notice more aches in your bones or frequent muscle cramps after starting vitamin D, take it as a signal to reassess. Lower your dose and focus on staying well hydrated while eating mineral-rich foods.

Excess vitamin D can interfere with mineral balance, which muscles rely on, and dehydration can make cramping worse. Drink water with meals and include yoghurt, leafy greens, beans, and bananas in your diet.

Gentle stretching and short walks can ease stiffness. Stick to one 10 microgram supplement and avoid adding anything else until symptoms improve.

4. Brain fog or headaches

Trouble concentrating or recurring headaches can be signs that your vitamin D intake is too high. Replace multivitamins or high-strength products with a single 10 microgram D3 tablet.

High doses can raise calcium levels, and extra additives found in combined supplements may affect clarity of thought. Choose a product that contains only cholecalciferol and basic fillers.

Take it with food at the same time each day for consistency and better digestion. Avoid combined vitamin A and D products and focus on one simple supplement.

To prevent accidental overuse, review everything you take that contains vitamin D. Spread out all tablets, sprays, gummies, and fortified foods, and read each label carefully. Convert IU to micrograms by dividing by 40 to make totals easier to track.

Discard any extras and stick to one daily 10 microgram source. Keep a note of symptoms such as thirst, frequent urination, stomach upset, cramps, or mental fog to see how they relate to your intake.

A pharmacist has warned that people taking certain long-term medications should stay alert to subtle symptoms such as numbness, tingling, and an unusually red or sore tongue. According to Superdrug Pharmacy Superintendent Niamh McMillan, as per Mirror, the signs are often easy to dismiss and may quietly develop over time in people with low vitamin B12 levels.

Pharmacist Warns Certain Medicines May Trigger Overlooked Vitamin B12 Symptoms

McMillan explained that vitamin B12 plays a vital role in keeping nerves and blood cells healthy. A shortage can build up slowly, which means early symptoms are often brushed aside or mistaken for everyday fatigue.

She said common warning signs include persistent tiredness or weakness, breathlessness, headaches, dizziness, pale skin, and a sore or red tongue. Some people may also notice pins and needles or numbness in their hands or feet, memory lapses, trouble focusing, or changes in mood such as feeling low or unusually irritable.

Who Is Most At Risk Of Low B12 Levels?

Vitamin B12 deficiency occurs when the body either does not get enough of the vitamin from food or struggles to absorb it properly. McMillan noted that people following vegetarian or vegan diets are at higher risk, as B12 is naturally found mainly in animal products.

Older adults are also more vulnerable, as are people with digestive conditions such as coeliac disease or Crohn’s disease. In addition, those taking certain medications may be affected, particularly long-term acid-reducing drugs such as proton pump inhibitors or diabetes medication like metformin.

Dietary Sources That Help Maintain B12 Levels

To reduce the risk of deficiency, McMillan advised including reliable dietary sources of vitamin B12 wherever possible. Foods naturally rich in the vitamin include meat, fish, eggs, milk, cheese, and yoghurt.

For people who avoid animal products, fortified foods such as some breakfast cereals and plant-based milks can help support intake. In some cases, supplements may also be useful, especially when diet alone is not enough or absorption is impaired.

When To Seek Medical Advice?

McMillan stressed that anyone experiencing symptoms or falling into a higher-risk group should speak to a healthcare professional. A simple blood test can measure B12 levels, and early treatment can help prevent lasting nerve damage or other complications.

She added that Superdrug Health Clinics offer a Vitamin B12 Injection Service at selected UK locations, following clinical assessment or confirmation of deficiency.

How Medications Can Interfere With Vitamin B12?

Several commonly prescribed medications can affect how the body absorbs or uses vitamin B12. This often happens because the drugs alter conditions in the stomach or gut, making it harder for B12 to be released from food or absorbed into the bloodstream.

Medications Linked to Vitamin B12 Deficiency

The most frequently associated medications include:

• Proton Pump Inhibitors (PPIs): such as omeprazole, esomeprazole, and lansoprazole
• H2 Blockers: including famotidine and cimetidine
• Metformin
• Oral contraceptives, although experts continue to debate whether these cause a true deficiency
• Colchicine, used to treat gout and known to damage the intestinal lining
• Anticonvulsants, including drugs like phenytoin and phenobarbital, which can affect B-vitamin metabolism
• Nitrous oxide, commonly known as laughing gas, which can rapidly inactivate existing B12 in the body
• Antibiotics, particularly long-term use of chloramphenicol or neomycin, which can disrupt gut bacteria involved in B12 processing

What To Do If You Take These Medications Long Term?

Experts advise people on these medicines not to stop treatment without medical guidance. Instead, they recommend staying alert for symptoms such as fatigue, tingling or numbness in the hands or feet, brain fog, or a sore, red tongue.

Getting tested is also key. A straightforward blood test can confirm B12 levels, and many doctors now suggest regular screening for patients who take metformin or proton pump inhibitors over extended periods.

UK researchers say fruit flies could help unlock why devastating brain and nerve conditions such as Alzheimer’s, Parkinson’s and motor neurone disease develop, despite decades of medical research. Scientists have known for years that many neurodegenerative disorders are linked to genetic mutations. What has remained unclear is how those mutations actually trigger disease inside the nervous system.

According to the Mirror, new findings published in the journal Current Biology suggest a breakthrough may lie in studying fruit flies, insects whose genes behave in strikingly similar ways to those in humans.

UK Scientists Say Fruit Flies May Hold Answers to Neurodegenerative Diseases

The study was led by Professor Andreas Prokop from the University of Manchester, who examined the role of so-called motor proteins using fruit flies as a model. These proteins are responsible for transporting materials inside nerve cells. Fruit flies are widely used in genetic research because experiments can be carried out quickly and at low cost while still offering insights relevant to human biology.

Professor Prokop explained that many human genes linked to neurodegenerative disease have close equivalents in fruit flies, performing nearly identical roles in nerve cells.

Axons and the Role of Motor Proteins

The research focused on axons, the long and fragile nerve fibres that act like cables, carrying messages between the brain and the rest of the body to control movement and behaviour. For axons to stay healthy, motor proteins must move essential materials along internal tracks called microtubules.

These motor proteins are vulnerable to genetic mutations, which can interfere with their function and ultimately cause axons to break down.

Why Different Mutations Cause Similar Damage

Professor Prokop said scientists have long struggled to explain why both disabling mutations, which reduce motor protein activity, and hyperactivating mutations, which keep them constantly switched on, can result in very similar forms of neurodegeneration.

To investigate this puzzle, his team studied fruit flies carrying different types of motor protein mutations.

What Happens Inside Damaged Nerve Fibres?

The researchers found that both disabling and hyperactivating mutations lead to the same physical damage inside axons. Healthy microtubules, which normally form straight bundles, begin to decay and curl into disorganised structures. Professor Prokop compared this change to the difference between dry spaghetti and overcooked spaghetti. This curling is a clear sign that axons are breaking down.

Transport, Damage and Repair Inside Axons

Axons rely on a complex internal system to survive over time. Materials must be transported from the nerve cell body to distant parts of the axon, a process carried out by motor proteins moving along microtubules.

Professor Prokop explained that if mutations prevent motor proteins from transporting cargo, axons begin to decay. Many inherited neurodegenerative diseases can be traced back to this failure. However, the study also showed that hyperactivating mutations cause a different but equally damaging problem.

Why Too Much Activity Can Be Harmful?

When motor proteins are constantly active and unable to pause, they generate excessive wear and tear along microtubules. Even under normal conditions, transport damages microtubules over time, much like traffic creates potholes on roads. This damage usually triggers repair and replacement mechanisms inside the cell.

The researchers found that when motor proteins are either overactive or when repair systems fail, the balance between damage and repair breaks down. The result is microtubule curling and axon decay.

The Role of Oxidative Stress

At first glance, disabling mutations might seem less harmful because fewer motor proteins mean less internal traffic and therefore less damage. However, the researchers discovered the opposite effect.

Reduced transport means vital supplies fail to reach the axonal machinery. This shortage triggers oxidative stress, a harmful condition linked to cell damage. Oxidative stress, the team showed, disrupts microtubule maintenance and leads to the same curling seen with hyperactive motor proteins.

Based on these findings, Professor Prokop and his team proposed what they call the dependency cycle of axon homeostasis. This model suggests that axon maintenance depends on motor proteins and microtubules, but those same systems rely on ongoing transport to function properly.

If mutations interfere with this balance, either by causing oxidative stress or by upsetting the repair process, the entire cycle collapses.

Professor Prokop said parallel research from his group strongly supports this model. He added that because the genetic foundations of fruit flies and humans are surprisingly alike, it is highly likely that the same mechanisms operate in people. According to Professor Prokop, there are already strong signs that these findings apply beyond fruit flies and could reshape how scientists understand and eventually treat neurodegenerative disease.