Have you ever started a weight loss journey, felt like you were doing everything right - but the scale barely moved?

It’s frustrating.

We live in a world where we expect instant results: next-day delivery, fast-track success, quick-fix diets. So when weight loss feels slow, it’s easy to think you’re failing.

But fast weight loss isn’t real weight loss.

Many of the diets that promise rapid results aren’t actually helping you lose fat - they’re making you lose water, muscle, and energy. And because they’re not sustainable, you end up back where you started, feeling stuck in an endless cycle of “starting over.”

The reality is that if progress feels slow, that’s a sign you’re doing it right.

Sustainable weight loss isn’t about seeing the number on the scale drop overnight. It’s about building habits that last, preserving your metabolism, and fuelling your body properly - so that you’re not just losing weight, but keeping it off in a way that feels good.

The problem with quick-fix diets

The idea of losing weight quickly is appealing - who doesn’t want results yesterday? But the faster the weight comes off, the more likely it is to come back. Here’re the problems with fast weight loss:

It's mostly water & muscle loss - not fat loss

When you cut calories drastically, your body burns through its fastest energy sources - water and muscle tissue - instead of targeting fat. This is the problem because muscle is essential for keeping your metabolism strong. The more muscle you lose, the harder it is to maintain weight loss long-term. Research has shown that people who follow extreme calorie restriction lose significantly more muscle mass than those taking a gradual approach (British Journal of Nutrition, 2020).

It slows your metabolism

Rapid weight loss signals starvation mode, and your body responds by burning fewer calories to conserve energy. A UK study found that drastic dieting led to a 15% reduction in resting metabolic rate, making long-term weight maintenance significantly harder (European Journal of Clinical Nutrition, 2016).

This means that even when you return to normal eating, your body burns fewer calories than before, increasing the likelihood of weight gain.

It increases hunger hormones and cravings

Ever felt ravenous after dieting? That’s because quick weight loss disrupts key hunger hormones, leptin and ghrelin. When leptin drops and ghrelin rises, your cravings become harder to control, making sustained weight loss more difficult. Studies show that people who lose weight rapidly experience increased hunger for months afterward, which can lead to binge eating and weight rebound (European Journal of Nutrition, 2020).

Why slow weight loss is a good sign

A gradual approach - typically 0.5-1kg per week - is the gold standard for sustainable weight loss. Rather than shocking your body with extreme calorie deficits, slow progress allows your metabolism to adjust naturally. This means you continue burning calories efficiently while still losing weight.

Beyond the physical benefits, a slower approach also supports better energy levels and a healthier mindset. No more constant hunger, no sudden energy crashes, and no stress over whether you're “on” or “off” a diet. Instead, you're creating habits that make weight loss feel more natural and achievable.

How to make sustainable weight loss feel easier

If slow progress is the goal, how do you make it feel rewarding and achievable?

Add, don't restrict

Start by focusing on what you can add to your meals, rather than what you need to cut out. Protein, fibre, and healthy fats play a key role in keeping you full, stabilising energy, and supporting metabolism. For example, making a small tweak like starting your day with a Purition smoothie - which is naturally high in protein, fibre, and healthy fats - can help you feel more energised and satisfied, reducing the urge to snack later.

Aim for 80/20, not perfection

Let go of the idea that you have to be perfect.

The best approach is an 80/20 balance - where 80% of your meals focus on whole, nourishing foods, and 20% allow for flexibility. This way, you’re building a way of eating that fits into your life, rather than forcing your life to fit into a diet. When you stop chasing perfection and focus on consistency, progress becomes easier.

Shift from all-or-nothing thinking

Weight loss isn’t a race, and it’s not about making dramatic changes overnight. Instead of thinking “I need to lose weight fast,” shift to “I’m building habits that will last.” Because ultimately, it’s those small, repeated choices - day after day - that lead to results that stick.

The kind of progress that sticks

Sustainable weight loss isn’t about dramatic changes or extreme discipline - it’s about small, meaningful shifts that add up over time. By focusing on balance, consistency, and habits that truly work for your lifestyle, you’ll not only see results but also be able to maintain them long term.

Rather than viewing slow progress as a setback, see it as a sign that you’re building something that lasts. The real win isn’t just losing weight - it’s creating a way of eating and living that feels effortless and enjoyable.

And if you need a little help along the way, Purition makes it easy to stay consistent with simple, whole-food nutrition that fits seamlessly into your routine. Whether it’s starting your morning with a balanced smoothie or making small swaps that support your goals, the key is progress, not perfection.

Explore the Purition range and make sustainable eating simple.

 GQ Jordan - Purition Ambassador

Written by Registered Women's Health Nutritionist, GQ Jordan
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References

British Journal of Nutrition (2020). Effects of gradual weight loss v. rapid weight loss on body composition and RMR: a systematic review and meta-analysis. British Journal of Nutrition. Available here.

European Journal of Clinical Nutrition (2016). Metabolic adaptation to weight loss: implications for the maintenance of reduced weight. European Journal of Clinical Nutrition. Available here.

European Journal of Nutrition (2020). Changes in hunger hormones following weight loss: effects on appetite regulation. European Journal of Nutrition. Available here.

NHS (2022). Managing your weight. NHS UK. Available here.