20 Common Reasons Why You Are Not Losing Weight

  



  When you lose weight, your body fights back.

  You can already lose a lot of weight without having to work too hard.  However, after a while the weight may drop or stop altogether.

  This article lists 20 common reasons why you are not losing weight.

  It contains actionable tips on how to break through the plateau and regain things.

  1. You Might Be Losing Without Realizing It

  If you feel that you are facing a weight loss plateau, then you should not fret yet.

  It is incredibly common for the scale to not grow for a few days (or weeks) at a time.  This does not mean that you are not losing fat.

  Body weight is reduced by a few pounds.  It depends on the foods you are eating, and hormones can also have a major impact on how much water your body retains (especially in women).

  Also, it is possible to gain muscle along with losing fat.  This is especially common if you have recently started exercising.

  This is a good thing, as all you really want to lose is body fat, not just weight.

  It is a good idea to use something other than the scale to estimate your progress.  For example, measure your waist circumference and body fat percentage once per month.

  Also, how well your clothes fit and how you look in the mirror can tell.

  As long as your weight is not stuck at the same point for more than 1-2 weeks, you do not have to worry about anything.

  SUMMARY A weight loss plateau can be explained by muscle gains, undigested food and body water fluctuations.  If the scale does not bounce, you can still lose fat.

  2. You're Not Keeping Track of What You Eating

  Awareness is incredibly important if you are trying to lose weight.  Many people have no idea how much they are actually eating.

  Studies show that keeping an eye on your diet helps in weight loss.  People who use food diaries or photograph their food consistently lose more weight than those who are not (1, 2Trusted sources).

  SUMMARY  Keeping A food diary can be helpful when you are trying to lose weight.

  3. You are not eating enough

  Protein is the most important nutrient to lose weight.

  Eating protein at 25–30% calories can boost metabolism by up to 80–100 calories per day and you can automatically eat several hundred fewer calories per day.  This can substantially reduce cravings and willingness to snack (3Trusted Source, 4Trusted Source, 5Trusted Source, 6Trusted Source, 7Trusted Source).

  This is partly mediated by the effect of proteins on hormones regulating appetite, such as Ghrelin and others (8Trusted Source, 9Trusted Source).

  If you eat breakfast, make sure to have a protein load.  Studies show that people who eat high-protein snacks tend to be less hungry and have lower levels throughout the day (10Trusted Source).

  A high protein intake also helps prevent metabolic depression, which is a common side effect of losing weight.  Additionally, it helps prevent weight (11Trusted Source, 12Trusted Source, 13Trusted Source).

  SUMMARY  LOW Protein intake can bring your weight loss efforts to a standstill.  Make sure to eat food rich in protein.



4. You are eating a lot of calories

  A large number of people who have trouble losing weight eat too many calories.

  You may think that this does not apply to you, but keep in mind that studies consistently show that people underestimate their calorie intake by a significant amount (14Trusted Source, 15Trusted Source, 16Trusted Source).

  If you are not losing weight, then you should try to weigh your food and keep an eye on your calories for a while.

  Here are some useful resources:

  Calorie Calculator - Use this tool to find out how many calories to eat.

  Calorie Counter - This is a list of five free websites and apps that can help you keep track of your calorie and nutrient intake.

  If you want to get 30% calories from protein, tracking is important.  This can be impossible to achieve if you are not tracking things properly.

  It is usually not necessary to count calories and weigh everything for the rest of your life.  Instead, try these techniques every few months for a few months to see how much you are eating.

  SUMMARY  If you are losing weight then the stagnation has come, it is possible that you are eating too much.  People often reduce their calorie intake.

  5. You are not eating whole foods

  The quality of the food is as important as the quantity.

  Eating healthy foods can improve your well-being and can help control your appetite.  These foods are much more filling than their processed counterparts.

  Keep in mind that many processed foods labeled as "health foods" are not really healthy.  At most, stick to single-ingredient foods.

  SUMMARY Make sure to base your diet on whole foods.  Eating too much processed food can help you lose weight.

  6. You are not weight lifting

  One of the most important things you can do when losing weight is to do some type of resistance training, such as lifting weights.

  This can help you maintain muscle mass, which is often burned with body fat if you are not exercising (17Trusted Source).

  Lifting weights can also help prevent metabolic slowdown and ensure that your body stays toned and muscular (18Trusted Source).

  SUMMARY  Strength training is an effective way to lose fat.  This often prevents muscle loss associated with weight loss and helps maintain long-term fat loss.

  7. You binge eat (even on healthy food)

  Binge eating is a common side effect of dieting.  It involves eating large amounts of fast food, which is often more than your body needs.

  This is a significant problem for many dieters.  Some of them binge on junk food, while others binge on relatively healthy foods, including nuts, nut butters, dark chocolate, cheese, etc.

  Even if something is healthy, its calories are still counted.  Depending on the quantity, a single binge can often ruin an entire week's diet.

  SUMMARY  If you binge on food often, this may explain why your scale does not appear.

  8. You're Not Doing Cardio

  Cardiovascular exercise, also known as cardio or aerobic exercise, is any type of exercise that increases your heart rate.  This includes activities such as jogging, cycling and swimming.

  This is one of the most effective ways to improve your health.  It is also very effective in burning abdominal fat, the harmful "visceral" fat that builds up around your organs and causes disease (19Trusted Source, 20Trusted Source).

  SUMMARY Make sure to do cardio regularly.  This helps you to burn fat, especially around your miscarriage.  Lack of exercise can be a reason for the plateau of weight loss.

  9. You are still drinking sugar

  Aromatic beverages are the most fatty items in the food supply.  Your brain does not replenish the calories in them by eating less than other foods (21Trusted Source, 22Trusted Source).

  This is not true of sugary drinks such as Coke and Pepsi - the same applies to "healthier" drinks like Vitaminwater, which are also filled with sugar.

  Even fruit juices are problematic, and should not be consumed in large quantities.  A single glass may contain sugar similar to several pieces of whole fruit.

  SUMMARY Avoiding all sugary drinks is an excellent weight loss strategy.  They often make up an important part of people's calorie intake.


10. You're Not Sleeping Well

  Good sleep is one of the most important factors for your physical and mental health as well as your weight.

  Studies show that poor sleep is one of the biggest risk factors for obesity.  Adults and children with poor sleep have a 55% and 89% higher risk of becoming obese, respectively (23Trusted Source).

  Summary of quality sleep is a strong risk factor for obesity.  It can also hinder your weight loss progress.

  11. You are not cutting back on carbohydrates

  If you have a lot of weight to lose and / or have metabolic problems such as type 2 diabetes or pre-diabetes, you may want to consider a low carb diet.

  In short-term studies, this type of diet has been shown to reduce weight by 2 to 3 times, as standard "low-fat" diets are often recommended (24, 25Trusted sources).

  Low-carb diets can also improve many metabolic markers, such as triglycerides, "good" HDL cholesterol, and blood sugar, to name a few (26Trusted Source, 27Trusted Source, 28Trusted Source, 29Trusted Source).

  SUMMARY  If you are unable to lose weight, consider trying a low carb diet.  Many studies suggest that a low carb diet can be an effective weight loss strategy.

  12. You are eating too often

  It is a myth that everyone should eat several small meals each day to boost metabolism and lose weight.

  Studies actually show that the frequency of meals has little or no effect on fat burning or weight loss (30Trusted Source, 31Trusted Source).

  It is ridiculously inconvenient to prepare and eat food throughout the day, as it makes healthy nutrition more complicated.

  On the other hand, an effective weight loss method, called intermittent fasting, involves extended periods (15–24 hours or more) without deliberate eating.

 SUMMARY Curbing excessive weight loss efforts can also often result in excessive calorie intake.

  13. You are not drinking water

  Drinking water can cause weight loss.

  In a 12-week weight loss study, people who drank half a liter (17 ounces) of water 30 minutes before meals lost 44% more weight than those who did not (32Trusted Source).

  Drinking water has also been shown to boost the number of calories burned by 24–30% over a period of 1.5 hours (33Trusted Source, 34Trusted Source).

  SUMMARY  To reduce your calorie intake, drink a glass of water before meals.  Drinking water can also increase the number of calories you burn.

  14. You are drinking a lot

  If you like wine, but want to lose weight, it may be best to stick to spirits (such as vodka) mixed with a zero-calorie drink.  Beer, alcohol and sugary alcoholic beverages are very high in calories.

  Also note that alcohol contains about 7 calories per gram, which is high.

  That being said, studies on alcohol and weight show mixed results.  Moderate drinking appears fine, while heavy drinking is associated with weight gain (35Trusted Source).

  SUMMARY  Aloiceic beverages are generally high in calories.  If you choose to drink alcohol, then sprites mixed with zero-calorie beverages are probably the best option when you are dieting.

  15. You're Not Eating Mindful

  A technique called Mindful Eating can be one of the most powerful weight loss devices in the world.

  It involves slowing down, eating without distraction, savoring and enjoying each bite, while listening for natural cues that tell your brain when your body is full enough.

  Several studies have shown that Mindful eating can significantly reduce weight gain and reduce binge eating frequency (36Trusted Source, 37Trusted Source, 38Trusted Source, 39Trusted Source).

  Here are some tips for eating more carefully:

  Only sit at a table with your food, eat with zero distractions.

  Eat slowly and chew well.  Try to be aware of color, smell, taste and texture.

  When your heart is full, drink some water and stop eating.

  SUMMARY Always eat with mind while trying to lose weight.  Mindless eating is one of the main reasons people struggle to lose weight.



16. You have a medical condition that is making things difficult

  There are some medical conditions that can increase weight and make it very difficult to lose weight.

  These include hypothyroidism, polycystic ovarian syndrome (PCOS) and sleep apnea.

  Some medicines can make weight loss difficult, or even cause weight gain.

  If you feel that any of these apply to you, talk to your doctor about your options.

  SUMMARY Medical conditions such as hypothyroidism, sleep apnea, and PCOS can be a hindrance in your weight loss efforts.

  17. You are addicted to junk food

  According to a 2014 study, approximately 19.9% ​​of people in North America and Europe meet the criteria for 40Trusted Source.

  People who have this problem use junk food in the same way that drug users use drugs (41Trusted Source).

  If you are addicted to junk food, it may seem absolutely impossible to simply eat less or change your diet.  Here's how to get help.

  SUMMARY  If you have strong food cravings or food addiction, weight loss can be very difficult.  Consider seeking professional help.

  18. You starve yourself for a very long time

  It may not be a good idea to "diet" for too long.

  If you have been losing weight for several months and you have hit a plateau, then perhaps you just need to take a break.

  Eat your calories by a few hundred calories per day, sleep more and lift some weight with the goal of getting stronger and gaining a little muscle.

  Aim to maintain your body fat level for 1-2 months before you start trying to lose weight again.

  SUMMARY  If you have reached a weight loss plateau, you can simply eat for a very long time.  Maybe it's time to take a break.

  19. Your expectations are unrealistic

  Losing weight is usually a slow process.  Many people lose patience before reaching their ultimate goal.

  Although it is often possible to lose weight quickly in the beginning, very few people can continue to lose weight at a rate of more than 1 to 2 pounds every week.

  Another major problem is that many people have unrealistic expectations of what they can achieve with a healthy diet and exercise.

  The truth is, not everyone can look like a fitness model or bodybuilder.  Photos you see in magazines and other places often get magnified.

  If you have already lost some weight and you feel good about yourself, but this scale does not want to push you further, then maybe you should start accepting your body the way it is  .

  At some point, your weight is about to reach a healthy set point, where your body feels comfortable.  Trying to go beyond this may not be possible, and may be impossible for you.

  SUMMARY  People's expectations are sometimes unrealistic when losing weight.  Keep in mind that it takes time to lose weight and not everyone can look like a fitness model.

  20. You are focused on dieting

  Almost never works in the long term.  If anything, studies actually show that people who gain more weight over time (42Trusted Source).

  Instead of approaching weight loss from dieting mindset, make it your primary goal to become a happier, healthier and fitter person.

  Focus on nourishing your body instead of depriving it, and allow weight loss as a natural side effect.

  SUMMARY Dieting is not a long term solution.  If you want to lose weight and keep it off for long, then focus on adopting healthy lifestyle habits.

  Bottom-line

  Losing weight is not always easy and many factors can bring it to a standstill.

  At the most basic level, weight loss failure occurs when calorie intake is equal to or greater than calorie expenditure.

  Try strategies ranging from eating high-protein foods to exercising strength, from mindful eating to keeping a food diary.

  Finally, changing your weight and your lifestyle requires dedication, self-discipline, perseverance and flexibility.