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 will not be automatically inviting all men above a certain age to check for prostate cancer, unlike the approach for some other cancers. The UK National Screening Committee has suggested that the prostate-specific antigen (PSA) test should only be actively offered to men carrying the BRCA gene mutation, which increases their risk. Still, men can request a PSA test from their GP in certain situations.

Olympic cycling hero Sir Chris Hoy, who has received a terminal diagnosis, is among those campaigning for men with known risk factors to be invited for a PSA test at a certain age, even if they do not have any symptoms.

Prostate Cancer Screening: What Is The PSA Test?

A prostate-specific antigen (PSA) test checks the level of PSA in your blood. PSA is a protein produced by the prostate, a small gland in the male reproductive system located just below the bladder. The prostate produces the fluid part of semen.

The NHS says the test might be suggested if you notice symptoms that could point to prostate cancer, such as:

• urinating more often than usual, feeling a sudden urge to pee, or waking up frequently at night to urinate
• blood in your urine
• difficulty getting or maintaining an erection

However, for most men, urinary symptoms are caused by something other than cancer.

A PSA test is usually carried out at a hospital or GP surgery by a nurse or other healthcare professional. Men are asked to avoid certain activities for 48 hours before the test, as these can temporarily raise PSA levels and affect the result. Activities to avoid include anything that leaves you out of breath, like strenuous exercise.

If a man’s PSA level comes back high, they may be offered a repeat test to see if the levels remain raised. If they do, the GP may refer them to a specialist for further investigations, such as a biopsy or an MRI scan.

Prostate Cancer Screening: Why Is The PSA Screening So Controversial?

PSA levels can rise for many reasons, including minor infections, and around 75% of men with a raised PSA do not have prostate cancer. A high reading can lead to referrals for unnecessary biopsies or MRI scans, or treatment for tumours that might never have caused harm.

The PSA test can also miss aggressive cancers. Research has shown that roughly 15% of men with a normal PSA result may actually have prostate cancer.

Prostate Cancer Screening: Who Can Currently Get The PSA Test?

Routine PSA testing is not offered as standard on the NHS. You might be offered a test if a doctor suspects symptoms that could indicate prostate cancer. Men undergoing treatment for a prostate condition may be offered regular PSA checks to monitor how treatment is progressing.

Men aged 50 and over can request a PSA test from their GP, even without symptoms. Campaigners say many men are unaware that they are at higher risk of prostate cancer and should be actively encouraged to think about having a PSA check.

Prostate Cancer Screening: Who Else Could Get It?

If the UK National Screening Committee’s recommendation is approved by the Government next year, men with the BRCA gene mutation could also be invited for a PSA test. Men who think a family member might have had the BRCA gene mutation can request a genetic test on the NHS to find out.

Alzheimer's disease is the most common cause of dementia. As you may know, It is a physical illness that causes the brain to gradually stop functioning correctly, leading to a decline in memory and thinking skills. Alzheimer’s is not just a condition that affects not only memory but also many aspects of daily life, including behavior patterns, routines, and speech.

According to Alzheimer’s Society, the disease is affecting more people than ever: roughly one million people in the UK currently have dementia, a figure expected to rise significantly by 2050.

Catching Alzheimer's early is key to ensuring patients and caregivers receive the right medical care and support. One of the best ways to spot the beginning of mental decline is by noticing changes in how a person uses language and speaks.

5 Speech Clues That May Signal Early Alzheimer's

New speech problems are often one of the first indicators of the disease. Here are five subtle signs to watch out for:

Pauses, Hesitations, and Vagueness

People often have trouble finding the exact word they want to use. This causes them to stop frequently, leading to long pauses and hesitations while speaking. When they can't remember the word, they might use very general words like "thing," or they will try to describe what the forgotten word is, they will describe the forgotten word instead of saying it directly.

Using Incorrect but Related Words

A person might replace the correct word with one that is somehow connected to it. For instance, if they mean to say "fork," they might mistakenly say "spoon" because both are common eating tools. In the very early stages, they might use a general category word, like saying "animal" instead of the specific word, "cat."

Talking About a Task Instead of Doing It

When someone needs to start a task, they may struggle to begin or complete it. Instead of discussing the actual steps needed, they talk about their feelings. They might say, "I used to be able to do this easily," or "I don't think I can manage it now," showing worry or doubt instead of focusing on the job at hand.

Less Word Variety

The person's language starts to sound much simpler and less colourful. They tend to stick to basic, common words and may repeat the same verbs and adjectives over and over again. They also use connecting words like "the," "and," or "but" very often to link their basic sentences, making their speech sound repetitive.

Trouble Finding Words in Groups (Categorization)

It becomes difficult for them to quickly name things that belong to a specific category. For example, if asked to name five types of food, different parts of the body, or words starting with the letter 'P,' they struggle. This challenge becomes noticeably harder and more frustrating as the disease progresses.

Why Early Detection Matters

While everyone forgets a word now and then, Persistent and worsening problems with memory, fluency, and varied language could be an early sign of Alzheimer's.

Age is the biggest factor for Alzheimer's risk, with the chance doubling every five years after age 65. However, the disease can affect people under 65 (early-onset Alzheimer's). Spotting these speech changes early is especially crucial for people who are already at a higher risk, such as those with Down Syndrome.

Usually, when your muscle hurts, it's just from working out too hard, pulling a muscle, or getting a bruise. The pain is normal and goes away after a while. However, the National Health Service (NHS) wants people to know that some types of muscle pain are not normal and could be a medical emergency.

Muscle cramps and pain are considered normal; you may have hurt your leg by a fall, stretched your muscles wrong etc. However, not all pain is harmless and it can lead to more serious consequences. Here is how you identify whether your muscle pain is in dangerous territory or not.

Signs You Should See A Doctor Immediately

NHS explains that one should get help right away if your muscle pain feels like:

• A "burning pain" (like something hot is inside your leg or arm).
• A "deep ache" that feels very intense and goes deep into the muscle.

It's a major red flag if this pain gets much worse when you try to move the sore body part. If you have these symptoms, doctors worry it could be a serious problem called Compartment Syndrome.

What is Compartment Syndrome?

The strong, thin layer of tissue which holds your muscles is called fascia. A compartment is just one of these tight bundles of muscle, blood vessels, and nerves.

Compartment syndrome happens when something causes a lot of swelling or bleeding inside that bundle. Because the fascia around the muscle doesn't stretch easily, the pressure inside the compartment goes up very fast.

This high pressure squeezes the blood vessels and nerves, stopping blood from flowing properly. When blood can't get in to bring oxygen or out to remove waste, the muscle tissue starts to die. That's what causes the severe pain.

What Are The Symptoms of Compartment Syndrome?

It's important to watch out for these symptoms, especially if they follow an injury or intense activity:

Intense Pain: The pain is severe, much worse than normal soreness. It might feel like a deep, burning ache inside the muscle.

Worse with Movement: If you try to move the sore arm or leg, the pain gets instantly and much worse.

Swelling: The muscle might look puffy, or it might feel rock-hard or tight to the touch.

Odd Sensations: You might feel numbness, a pins-and-needles feeling, or feel weak in your hand or foot.

Tightness: The area feels so tight you have trouble moving it normally.

How is Compartment Syndrome Treated?

If the problem is sudden and severe (Acute Compartment Syndrome), it is an emergency, and doctors must act right away.

The Surgery (Fasciotomy)

The surgeon makes a long cut through the tough skin (the muscle cover) that is squeezing the muscle. This immediately releases the pressure, allowing blood to flow normally again to the muscle and nerves.

Recovery

Afterward, you'll need pain medication, and sometimes a skin graft (taking skin from another part of your body) to cover the large wound. You will also need physiotherapy to help the muscle get back its full movement and strength. Since the pain here is linked to exercise, treatment usually starts with changes to your routine:

• Stop activities that trigger the pain. For example, if running hurts, try riding a bike or swimming instead.
• Use anti-inflammatory medicines (like ibuprofen) to ease the discomfort.
• A physical therapist will teach you special stretches and strengthening moves.
• If you run, wearing special shoe inserts might help.
• If these easy changes don't work after a few months, your doctor might then suggest a small surgery.