Eating Less but Not Losing Weight? Don’t Fall for These Diet Myths

At Junction Pharmacy in Brixton, we regularly speak with people who are frustrated by their weight loss journey. You’ve cut calories, upped your exercise, and tracked your meals religiously—but the scale isn’t budging. Sound familiar?

If you’re not losing weight on a calorie deficit, you’re not alone. This is one of the most common concerns we hear, and in many cases, it’s caused by misinformation or unrealistic expectations.

Here, we’re debunking some of the most persistent weight loss myths and sharing what to do if your progress has stalled—including when to consider additional support such as weight loss injections.

Myth 1: “1,200 Calories Is Enough for Everyone”

This is one of the most damaging myths around dieting. While 1,200 calories may be appropriate for a small number of people with very low energy requirements, for many adults—especially those who are active or have a larger frame—it’s simply not enough.

Eating too little can slow your metabolism, increase fatigue, and even lead to nutrient deficiencies. In some cases, it triggers binge eating later in the day, which completely negates the calorie deficit.

At Junction Pharmacy, we recommend working with a professional to calculate your individual calorie needs based on your height, weight, activity level, and goals. Healthy weight loss doesn’t mean starving yourself—it means creating a moderate, sustainable deficit.

Myth 2: “As Long As I’m in a Deficit, I’ll Lose Weight”

In theory, weight loss comes down to calories in versus calories out. But in practice, the body is far more complex. Your metabolism isn’t static—it adapts. If you’ve been in a deficit for too long, your body may reduce energy output to conserve fuel, a process known as adaptive thermogenesis.

What’s more, many people unintentionally miscalculate their intake or overestimate their calorie burn. Hidden calories in cooking oils, drinks, and condiments can quickly add up. Similarly, fitness trackers often overestimate calories burned during exercise, which can create a false sense of progress.

If you’re not losing weight on a calorie deficit, it’s worth re-evaluating your tracking methods and considering whether your deficit is still effective.

Myth 3: “Cardio Is All You Need”

While cardiovascular exercise has many health benefits and burns calories, it’s not the only—or even the best—tool for fat loss. In fact, relying on cardio alone without paying attention to muscle mass and strength training can be counterproductive.

Muscle is metabolically active tissue, meaning it burns more calories at rest. Incorporating resistance training helps preserve muscle during weight loss, supports metabolism, and can lead to better long-term results.

We encourage people to combine strength and cardio, fuel their workouts properly, and take rest days to allow for recovery.

What to Do If Your Weight Loss Has Stalled

If you’ve addressed the common myths above and you’re still not making progress, it may be time to seek additional support. Weight loss is not one-size-fits-all, and sometimes your body may need a more tailored approach.

At Junction Pharmacy, we offer professional consultations for people struggling with weight loss, including access to weight loss injections for eligible patients. These medications are designed to support weight reduction in combination with diet and exercise, especially for those who have plateaued or have weight-related health concerns.

How Weight Loss Injections Can Help

Medications such as GLP-1 receptor agonists (e.g. semaglutide) work by helping you feel fuller for longer, slowing digestion, and reducing appetite. This can make it easier to maintain a calorie deficit without the constant struggle of hunger or cravings.

These injections are prescription-only, and suitability is assessed by a qualified healthcare professional. They are typically recommended for individuals with a BMI of 30 or above, or 27 and above with related health issues like type 2 diabetes or high blood pressure.

As part of our weight management service in Brixton, we provide clinical guidance, lifestyle advice, and ongoing support to help you achieve your goals safely.

Get Back on Track

If you’re feeling discouraged because you’re not losing weight on a calorie deficit, it’s important to remember that weight loss is more complex than simply “eating less and moving more.” Your body, metabolism, and mindset all play crucial roles.

By avoiding common diet myths, reassessing your routine, and seeking professional support when needed, you can get back on track—and stay there.

Contact Junction Pharmacy in Brixton to speak with our trained team about your weight loss journey. Whether you need help with lifestyle changes, calorie tracking, or are considering weight loss injections, we’re here to support you every step of the way.

This blog was written on behalf of Junction Pharmacy by Pharmacy Mentor.