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

A GP has shared an urgent alert about a clearly visible cancer symptom that many women may be brushing aside. The doctor stressed that this particular sign needs to be checked without delay. Ahead of Cervical Cancer Prevention Week, beginning January 19, as per Mirror, Dr Rupa Parmar outlined key warning signs of the disease and cautioned that one in three women are skipping their routine cervical screening appointments.

She also highlighted that some of the most common symptoms are often dismissed. One such sign is weight loss, which many women may wrongly link to cutting back after festive overindulgence or returning to a normal routine in January.

Women Urged Not To Ignore This Obvious Cancer Symptom

Dr Parmar, a GP and Medical Director at Midland Health, explained: “Cancer cells interfere with the body’s ability to properly absorb fats, proteins and carbohydrates from food. As a result, calories are burned more quickly, leading to weight loss. Unexplained weight loss is often the most obvious sign of cancer and should always be checked straight away.” She added that sudden weight loss is not exclusive to cervical cancer and is recognised as a general warning sign across several types of cancer.

Cancer Research UK also notes that weight loss is common among people with cancer and can be one of the first reasons someone seeks medical advice. The charity points out that lung cancer and cancers of the upper digestive system are among those most often linked to weight loss.

Dr Parmar also highlighted other possible signs of cervical cancer.

Pain During Sex

Pain during intercourse can be caused by issues such as vaginal dryness, infections or skin conditions, Dr Parmar said. However, if pain is new and wasn’t present before, it could be linked to cervical cancer, as a growing tumour may begin to affect nearby tissues.

Recurrent UTIs

Experiencing three or more urinary tract infections within a year could indicate an underlying problem, including cervical cancer. Dr Parmar clarified that UTIs do not cause cancer, but repeated infections may occur if a tumour has advanced and is pressing on or blocking the urinary tract.

Pelvic Pain

Ongoing and severe pain in the lower back or pelvic area with no clear explanation can be another warning sign, particularly when combined with other symptoms. As cervical cancer advances, this pain may intensify and can worsen during sex, urination or bowel movements.

Vaginal Bleeding

Bleeding that is unusual for you should never be ignored. This includes bleeding during or after sex, spotting between periods, bleeding after menopause, heavier-than-normal periods, or cycles that last longer than usual. These changes can signal that something may be wrong.

Discharge

Changes in vaginal discharge can also point to problems with the cervix. An increase in discharge, an unusual smell, changes in colour, or the presence of blood may occur once cancer has begun to affect nearby tissues.

If you notice any of these symptoms, it’s important to speak to a doctor as soon as possible.

Dietary supplements are already part of many people’s daily habits, especially at the start of the year when health goals are front of mind. What many may not realise is that there is one supplement the Government says everyone should be taking through the colder months. Health guidance recommends a small daily dose of vitamin D for everyone in the UK from around October to late March, as sunlight levels are too low for the body to produce enough on its own. Vitamin D supplements are easy to find and come in several forms, including tablets, capsules, gummies and liquid drops. Here is a simple breakdown of what vitamin D is and why it matters.

What Is Vitamin D?

Vitamin D is an essential nutrient that helps control calcium and phosphate levels in the body. These minerals work together to support healthy bones, teeth and muscles.

When vitamin D levels are too low, children can develop rickets, a condition that causes bones to become soft and weak. In adults, deficiency may lead to osteomalacia, which can result in bone pain, muscle weakness and a higher risk of fractures.

What Does The Government Recommend?

UK health advice states that everyone should take a daily supplement containing 10 micrograms, or 400 international units, of vitamin D during autumn and winter.

This amount is considered sufficient to maintain general wellbeing, particularly bone and muscle health, at a time of year when sunlight alone is not enough for vitamin D production.

Official guidance explains: “This advice is particularly important for people who have little exposure to sunlight during spring and summer, including those living in residential or nursing care homes, people in prisons, and individuals who regularly wear clothing that covers most of their skin when outdoors.

“These groups are at greater risk of vitamin D deficiency. People with darker skin tones, such as those from African, African-Caribbean or South Asian backgrounds, may also struggle to get enough vitamin D from sunlight alone.

“All of these groups are advised to take a vitamin D supplement throughout the year, in line with standard government dietary guidance.”

A scheme that once allowed eligible people to apply for free vitamin D supplements was available previously, but this programme ended in 2021.

Where Can You Get Vitamin D?

Between late March or early April and the end of September, most people can produce enough vitamin D naturally through sun exposure. The body creates vitamin D when UV-B rays from sunlight reach the skin.

Vitamin D is also present in certain foods, including oily fish, red meat, egg yolks, and fortified products such as some spreads and breakfast cereals.

Supplements can be bought easily from pharmacies and supermarkets, with some costing as little as 2p per day. Vitamin D3 is generally the preferred form.

Can You Get Too Much Vitamin D?

Yes. While sunlight does not cause vitamin D overdose, taking excessive supplements over a long period can lead to a build-up of calcium in the body. This can weaken bones and cause damage to the kidneys and heart.

For most people, a daily intake of 10 micrograms is sufficient. NHS advice states that adults should not take more than 100 micrograms, or 4,000IU, per day, as higher amounts may be harmful.

If a doctor has advised a different dosage based on your individual health needs, it is important to follow their guidance.

Concerns around fertility and vaccines often surface when people plan a family, and the HPV vaccine is no exception. Many women and men worry that getting vaccinated today could affect their ability to conceive later in life. Medical experts, however, say this fear is misplaced. According to fertility specialists, there is no evidence linking the HPV vaccine to reduced fertility. In fact, the vaccine may play a quiet but important role in protecting reproductive health over the long term.

Does The HPV Vaccine Affect Fertility?

The short and clear answer is no. The HPV vaccine does not negatively affect fertility in women or men. Dr. Madhu Patil, Consultant and Fertility Specialist at Motherhood Fertility and IVF, Sarjapur, Bangalore, explains that there is no scientific proof showing the vaccine causes fertility problems of any kind.

She notes that concerns often arise from misinformation rather than medical data. Extensive research and global vaccination programmes have consistently shown that people who receive the HPV vaccine do not experience reduced chances of conceiving in the future.

How HPV Infection Can Threaten Future Fertility

While the vaccine itself does not harm fertility, an untreated HPV infection can. HPV is the leading cause of nearly all cervical cancer cases. As per Dr Patil, “treatment for cervical cancer often involves procedures such as cone biopsy or LEEP, which can weaken the cervix. In more advanced cases, radiation or chemotherapy may be required.”

These treatments can reduce a woman’s ability to conceive and, in some cases, make it difficult to carry a pregnancy to full term. By preventing HPV-related cancers in the first place, the vaccine helps preserve the reproductive system and lowers the risk of fertility-compromising treatments later in life.

Why The HPV Vaccine Supports Reproductive Health

Dr. Patil points out that the HPV vaccine should be viewed as a protective measure rather than a risk. By stopping high-risk HPV strains from causing cancer or precancerous changes, the vaccine helps maintain cervical health. A healthy cervix and reproductive system are key factors in natural conception and safe pregnancies.

In this way, the vaccine indirectly supports fertility by reducing the likelihood of medical interventions that could interfere with reproductive function.

When Should the HPV Vaccine Be Taken?

Health experts recommend starting HPV vaccination at ages 11 or 12. At this stage, the immune response is strongest, and the vaccine offers protection well before any potential exposure to the virus. Dr. Patil strongly encourages parents to consult a gynaecologist and consider timely vaccination for their children.

That said, adults who missed vaccination earlier can still benefit. Many women and men receive the vaccine later in life after discussing it with their doctor.

Why Men Should Also Get The HPV Vaccine

The HPV vaccine is not only for women. Dr. Patil stresses that men should also be vaccinated, as HPV can cause cancers and genital warts that affect sexual health. Vaccination in men also reduces transmission to partners, adding another layer of protection for couples planning a family.

By limiting the spread of HPV, vaccination helps safeguard the reproductive and sexual health of both partners.

There is no evidence that the HPV vaccine reduces fertility. On the contrary, it helps prevent cancers and medical treatments that can threaten the ability to conceive or carry a pregnancy. Experts advise speaking with a gynaecologist, understanding the benefits, and making an informed decision based on medical facts rather than fear.