Losing weight is rarely a straightforward journey. There are weeks where the scales move encouragingly, and weeks where nothing seems to shift at all despite your best efforts. If you have been asking yourself “how much weight have I lost” and feeling frustrated by the answer, you are far from alone. Understanding how weight loss actually works, and what realistic progress looks like, can make the process feel far more manageable.

At Shivas Pharmacy, we offer personalised weight loss support in Surrey to help you reach your goals safely and sustainably. If you would like to discuss your options, contact us today or book an appointment with our team.

Why The Scales Do Not Always Tell The Full Story

Body weight fluctuates naturally from day to day, sometimes by one to two kilograms, depending on hydration, food intake, hormonal changes, and digestive contents. Weighing yourself daily and comparing numbers can therefore be misleading and discouraging.

A more useful approach is to weigh yourself at the same time of day, on the same day each week. This removes the noise from normal fluctuation and gives a clearer picture of the trend over time. Progress is rarely linear, and a week of no movement does not mean the process has stalled.

What Is A Healthy Rate Of Weight Loss?

Understanding what realistic progress looks like helps set expectations and keeps motivation steady. Most healthcare guidance suggests losing between 0.5kg and 1kg per week is a sustainable rate for most people. Faster loss is sometimes seen early on, but this often includes water weight rather than fat.

The table below gives a general guide to cumulative weight loss at a steady pace.

Timeframe	At 0.5kg Per Week	At 1kg Per Week
4 weeks	2kg	4kg
8 weeks	4kg	8kg
12 weeks	6kg	12kg
6 months	13kg	26kg

 

These figures are a guide only. Individual results vary considerably based on starting weight, age, diet, activity levels, and whether any medical support is being used.

Why You Might Not Be Losing As Much As You Expected

Plateaus are a normal part of weight loss. The body adapts to a reduced calorie intake over time, slowing progress even when you are doing everything right. This is not a failure — it is a physiological response that affects almost everyone.

Common reasons progress slows include:

• ✓  Underestimating calorie intake, particularly from drinks, sauces, and snacks
• ✓  Reduced activity levels compared to when you started
• ✓  Loss of muscle mass reducing the overall metabolic rate
• ✓  Increased stress or poor sleep, both of which affect hunger hormones
• ✓  An underlying condition such as hypothyroidism making weight loss harder

If you have been stuck at the same weight for several weeks despite consistent effort, it may be worth speaking to a healthcare professional to explore whether additional support could help.

Beyond The Scales: Other Ways To Measure Progress

Weight is only one measure of progress. Many people find their body composition changes meaningfully even when the scales are slow to move. Building muscle while losing fat can keep weight stable while still producing real health improvements.

Other ways to track progress include:

• ✓  Measuring waist, hips, and thigh circumference monthly
• ✓  Noticing how clothes fit differently over time
• ✓  Tracking improvements in energy, sleep, and mood
• ✓  Monitoring blood pressure, blood sugar, or cholesterol if these were a concern
• ✓  Taking monthly progress photos under consistent lighting

These markers often show meaningful change before the scales catch up and are a valuable part of staying motivated over the longer term.

Could A Weight Loss Injection Help You Progress?

For people making consistent lifestyle changes but not seeing the results they need, medical weight loss support can make a significant difference. Weight loss jabs such as Wegovy and Mounjaro reduce appetite and help the body process calories more efficiently, making it easier to sustain a calorie deficit over time.

These are prescription-only treatments and not suitable for everyone, but for eligible patients they have shown consistently strong results in clinical trials. At Shivas Pharmacy, we can walk you through the available options, including Mounjaro pricing and what each treatment involves, so you can make an informed decision.

Tips For Staying On Track With Your Weight Loss

Small consistent habits tend to produce better long-term results than dramatic short-term changes. The following strategies are widely supported by the NHS healthy weight guidance and apply regardless of which approach you are taking.

Practical habits that support steady progress include:

• ✓  Eating regular meals and avoiding long gaps that lead to overeating
• ✓  Prioritising protein at each meal to support fullness and muscle retention
• ✓  Staying well hydrated, as thirst is often confused with hunger
• ✓  Aiming for seven to nine hours of sleep, which directly influences appetite hormones
• ✓  Building activity into daily routines rather than relying solely on structured exercise

Frequently Asked Questions

How do I accurately track how much weight I have lost?

Weigh yourself at the same time of day, on the same day each week, ideally first thing in the morning. This reduces the effect of daily fluctuations and gives you a more reliable trend over time.

Why have I stopped losing weight even though I am still dieting?

Weight loss plateaus are normal. The body adapts to a lower calorie intake over time, which can slow progress. Reviewing your food intake, increasing activity, improving sleep, and speaking to a healthcare professional can all help break through a plateau.

How much weight loss is healthy per week?

Between 0.5kg and 1kg per week is generally considered a healthy and sustainable rate for most people following a lifestyle-based approach. Results with medical treatments such as weight loss injections may differ.

Could a weight loss injection help me lose more weight?

For eligible patients, prescription weight loss injections such as Wegovy and Mounjaro have shown strong results in clinical trials. They are not suitable for everyone, but a consultation with our team can help determine whether they are right for you.

Can Shivas Pharmacy help with my weight loss?

Yes. We offer personalised weight loss support in Surrey, including access to prescription weight loss treatments. Book an appointment with our team to discuss your options.

Get Weight Loss Support At Shivas Pharmacy

Whether you are just starting out, hitting a plateau, or wondering whether medical support is right for you, our team is here to help. We offer personalised advice and access to the latest weight management treatments in a supportive, judgement-free environment.

To find out more about our weight loss services in Surrey, contact us today and book your appointment with Shivas Pharmacy.

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