Not Losing Weight? Here Are 21 Reasons Why!

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We’ve all started a diet some time in our lives, and couldn’t continue it because of one reason or another!

One of the most common reasons to stop a diet abruptly is not seeing any change on your scale. This can cause your motivation to fluctuate noticeably, and you don’t want that to happen if you have big plans for yourself and your body.

You may think you’re doing all that you need to do in order to lose weight, but you’ll be surprised by how wrong you can be!

You’re going to the gym, you’re drinking water, you’re eating 1200 calories and you’re still not losing weight, well, be assured, you’re definitely not going down the wrong path, but you may need to make some little changes along the way.

Possible Reasons Why You’re Not Losing Weight

This article will help put you on the right track towards a successful weight loss journey. Here are some habits that you should consider changing.

1- Eating All Day Long

We’ve all been told that eating many small meals throughout the day will help boost our metabolism and help us on the long journey to lose weight, however, that’s not the true story.

Many studies showed that your weight loss doesn’t get affected by how frequently you eat throughout the day, or it gets tinily affected.

You probably don’t even have that much time to spare preparing meals for all day long, as it makes your plan to lose weight much more inconvenient.

Don’t get disappointed! There are other effective ways to lose weight, one of the most approachable is intermittent fasting, which has you fasting for long periods of time (16-24 hours).

2- Not Drinking Enough Water

Water + Lemon

Water is a solution for nearly everything in life, want to get clear skin? Drink water. Want to boost your immune system? Drink water. Want to lose weight? Definitely, drink water.

It’s not easy to stop eating when you’re planning to lose weight, but drinking water and keeping your body hydrated will definitely help in that aspect. Water will keep you full for a much longer time, so the next meal can wait for a while. You can say goodbye to any craving you usually get now because feeling full will stop you from eating unneeded snacks with many unneeded calories.

Staying hydrated helps to keep your metabolism up, meaning your body is continuously burning energy and looking for other sources of energy. That helps you burn fat and lose weight much easier.

Your body has many energy sources that are not all used efficiently, if you want to achieve that, you better start changing your diet by drinking a lot more water.

3- Not Giving Your Body The Sleep It Needs

Importance of sleeping for weight loss

Ever wonder what gives your body energy to start all over every day? The answer is enough sleep.

Losing weight comes with a cost, which is tiring your body, but don’t worry! You can restore that energy by making sure you get enough sleep at night.

If you’re adding exercise to your weight loss plan, you’re gonna need more sleep to recover your body from the effects of exercise. You don’t want to suffer the consequences of not getting enough sleep and not allowing your body to recover.

Adding to the list, not getting enough sleep brings back the cravings we’re trying to prevent. You don’t want to affect your weight loss rate by eating those unneeded snacks.

4- You Don’t Eat Enough

Don’t worry! We’re not trying to confuse you by telling you to stop eating then telling you to eat more.

Cutting back some meals shouldn’t mean starving your body from the amount of food it needs to function properly. This action will only succeed to slow your weight loss plan, you don’t want your body giving up on you when you’re trying to lose weight.

Trying to reserve your calories for later will tamper with your metabolism, leading to undesired consequences of slowing your weight loss plan, or stopping it all together. Knowing the best weight loss foods to eat is key to maintain a proper diet plan.

5- Not Adding Enough Veggies to Your Diet

Not losing weight? More veggies might be a solution.

Weight loss is all about changing your diet to a healthier one. Well, you can’t have a completely healthy diet without adding some vegetables to your meals.

It’s very important to get enough vegetables on your diet, they don’t have many calories, and they contain many vitamins and minerals that can be useful to your body.

They are important to maintain a low calories diet, especially if you’re stuck not losing weight.

Adding to that, most vegetables contain fibers that are essential to a diet because they help you feel full faster, so add those extra vegetables to your meal, because they will help you lose weight much faster.

6- Not Eating Breakfast

Healthy oatmeal for breakfast

Ever asked yourself what’s worse than missing a deadline? Don’t bother l looking! We have an answer for you, it’s missing breakfast.

You may think that missing a meal will help you lose more weight, but breakfast isn’t just any meal, it’s the most important one.

Eating breakfast gives your body the energy it needs for the whole day, as it boosts your metabolism.

Studies proved that those who eat breakfast on a daily basis will be more successful at losing weight than others. It just gives you the fuel you need to go through the day.

They don’t call breakfast the most important meal of the day just because it’s delicious! Check the best breakfast choices that you’d make to maximize your weight loss progress.

7- Not Adding Enough Proteins to Your Diet

Having protein in your diet is crucial to losing weight.

Saving 25-30% of calories in your diet for proteins can boost your metabolism by nearly 80-100 calories, adding to that, it can make you eat fewer calories throughout the day. Also, remember those cravings we’re trying to prevent? Eating enough proteins will help suppress the need to eat more snacks.

This is caused by proteins effects on the appetite-regulating hormones, such as leptin and others.

You can hit two birds by one stone if you add proteins to your breakfast. Eating breakfast itself fastens your process to lose weight, adding proteins to that meal will make you feel more full throughout the day.

One of the downsides of trying to lose weight is affecting your metabolism negatively. Eating enough proteins will prevent that problem completely.

It’s scary how some people lose much weight, then regain it. Well, you can relax, because adding proteins to your diet will help prevent that weight from coming back.

8- Eating Too Many Carbohydrates

Excessive carbohydrates

A low-carb diet will be very useful if you’re planning to lose a lot of weight. If

Short-term studies have proven that a low-carb diet can help you lose up to 2-3 times as much weight as the low-fat diet that people often recommend.

Those diets can also work on improving your metabolism markers, such as triglycerides, blood sugars, and a lot of others.

Eating around 50 to 150 grams of carbohydrates per day will help you lose weight much faster.

9- Too Much Sugar Beverages

Drinking sugar can drastically slow down your weight loss plan, and it increases your fat like no other beverage. Calories in those beverages won’t cause you to lessen your uptake of other foods, as your brain is tricked by them.

We don’t only mean drinks like Pepsi and Coca-Cola, we also mean the healthy beverages (Or so they say) like Vitaminwater, which are full of sugar.

You may think that drinking fresh fruit juices is better, which is not completely wrong, but they also contribute to the failure of weight loss plans. Eating the fruit is much healthier.

As an alternative for sugary beverages, you can try those home-made detox drinks that are delicious, full you up, and detoxify your body, in addition to helping you lose weight faster.

10- Junk Food Addiction

Junk food

Studies have proven that about 20% of people in North America and Europe fit the criteria for junk food addiction.

When you think of addiction, your mind immediately goes to drugs, but anything can cause you addiction, one of the most common things is junk food.

If you feel like you can’t control your uptake of junk food, you need to change your diet and eat much less, which will seem impossible, but with a lot of patience and willpower, can come true.

11- Dieting for Too Long

While persistence is important to succeed in your weight loss plan, It may be not very helpful to diet for too long.

If you’ve been sticking to your diet for too long and seeing results and suddenly, results are no more, it might be a good idea to take a break.

Get more sleep at night, increase your calories uptake per day, and exercise so you can get stronger.

This doesn’t mean you should increase your body fat levels like crazy, just try to maintain it for a couple of months before returning to your plan.

12- Your Mind Is Absent During Eating

Mindful eating is now one of the most reliable weight loss techniques.

If you want to achieve that technique, you need to slow down your eating, taking time to taste every single bite and enjoy it. This will help you listen to your body telling you it’s time to stop eating. You need to prevent distractions while you eat as much as you can to do this.

Recent studies have proven how mindful eating can cause drastic weight loss.

13- Binge Eating

Going on a new diet tends to increase your numbers of meals throughout the day, leaving you eating much more than your body needs, even if it’s healthy food.

Binge eating goes on a wide range from junk food to healthy food, like nuts, cheese, etc, which causes problems to a lot of people who think that as long we’re eating healthy, we can eat all day long!

Even healthy food contains calories, so you need to watch your intake carefully, as binge eating can ruin your diet.

14- Not Sticking to a Diet Plan

As commonly known, failing to plan is planning to fail.

Sticking to your diet plan may be harder than you think, but it’s also more important than you think.

Although some diet plans don’t seem to be logical, like a keto diet, which involves eating a lot of fats, they are important to maintaining a healthy lifestyle.

It’s often hard to follow your diet plan regularly, because your body is used to some needs, and it doesn’t like to change them.

You may think diets are only related to the physicality of the body, but they are hugely related to your mentality. Your body needs you to convince it that it doesn’t need those extra unhealthy snacks, you need to remind it of the goal you want to achieve.

Some trending weight loss solutions for you to follow: Intermittent Fasting, Red Tea Detox, and The Fat Decimator System.

15- Not Eating Properly Before Exercise

If you’re going on a perfect diet, you’ll probably need to exercise a little.

The idea of waking up early and going on a run may seem appealing, but its effect on your body is not. This action could be tampering with your plan to lose weight.

Your body works like a car, it needs fuel to move, and if you don’t provide it with enough fuel, it will give up on you. Missing a meal to go on a run causes your body to change its energy source, so instead of deriving it from fats, it will derive it from muscles.

If you want to see a drastic weight loss on your body, you want your body to take energy from fats, not muscles. A ketogenic diet helps you achieve this as it changes your body into a fat burning machine.

The main goal from a diet plan is to lose weight, so you should focus on only losing weight, and not muscles, as you could easily be losing inches, but not weight.

It’s no secret that exercising needs energy, and food gives you just that. You don’t want your body giving on you during an exercise because it doesn’t have enough fuel to go on.

Eating before exercise helps increasing its efficiency and to increase the chances to lose more weight.

16- Depending Only on Cardio

We all get excited when we start exercising with a goal in mind, but we shouldn’t let this excitement trick us into doing something not helpful to the diet.

You could be exercising and still not losing weight.

Cardio is essential for a weight loss plan, but there are other exercises that you need to maintain a healthy body.

Adding exercise to your plan will help you build more muscle mass, thus, helping you lose more fat and improving your metabolism. Those muscles will replace the extra fats you want to lose.

While muscle and fat weigh the same, muscle is much denser than fat.

Cardio only helps you drop so much weight before you stop seeing any change on the scale. You just come to a stop where your body isn’t losing weight anymore, but don’t worry!

You can easily solve that by doing some weight lifting next to your cardio exercises, and before you know it, you’re back on track to lose weight!

17- Not Enough Lifting!


While you may think it’s enough to do normal fat burning exercises, you need to add some type of resistance training, mainly weightlifting.

As we mentioned before, you don’t want to lose your muscle mass on account of your body fat, get rid of the fat first! Weightlifting helps you achieve this easily.

One more thing you don’t want is your metabolism slowing down, well guess what? Weightlifting also helps you prevent that.

18- Not Recovering Between Exercises

While it’s required to exercise for an efficient diet, you don’t want to overkill with exercising every day on the same muscles. You often feel the effects of the exercise the day after, that’s a good time to shift your focus on another muscle.

If you don’t want to shift your focus everytime you exercise, you can initiate an exercise routine where you stimulate your whole body one day, and then do light cardio the next day, or just rest.

You may think it’s weird, but resting after exercise is more important than the exercise itself, as your body usually burns more fat after the workout, not during. So it’s important to give your body some time to recover before you’re ready to exercise again.

Depriving your body of its required rest time causes excess production of cortisol.

Cortisol is a stress hormone that affects many different functions in the body, it can help control blood sugar levels and regulate metabolism. It also controls salt and water balance in the body and gives your muscles the fuel needed to workout.

However, it’s not right to keep cortisol in your bloodstream for longer than needed, because it causes fat to appear in areas where you don’t want it.

Cortisol isn’t only produced because of a pressuring exercise, it also can be caused by stressful personal and professional life, so it’s important to maintain a healthy life in every aspect, to reduce stress as much as possible.

19- What If You’re Losing Weight and You Don’t Know It?!

If you think you have reached the maximum weight loss possible, you’re probably wrong.

It’s very common to reach a plateau for a few days or weeks, where the scale won’t move, but this doesn’t have to mean you’re not losing fat.

Body weight is not always accurate, as it can vary in a few pounds. It’s affected by all the food you’re eating, and the hormones your body’s producing, as those can cause water to build up in your body and cause a rise on the scale.

Also one of the reasons why your scale isn’t moving is your body gaining muscles parallel to it losing fat, which is very common if you’re just starting to workout.

Not losing weight is not always a bad thing, remember that the main goal is losing body fat, not weight.

You can replace the scale for a little while to motivate yourself, try measuring your body fat percentage per month. You can also try on some clothes that made you feel insecure before and see if you look different in them.

You should start worrying about your progress after a couple of weeks of a plateau.

20- You Overestimate Your Ability to Lose Weight/You’re Rushing Your Body

Weight loss planning is not for impatient people, it’s a hard process that needs a lot of time and self-motivation. You don’t want to lose your willpower before reaching your goal.

It’s not impossible to lose a lot of weight in the first couple of weeks in your diet, but you can’t keep on losing weight by the same rate for a few weeks. The process normally slows down after a while.

A huge problem that faces most of the people planning to lose weight, is putting goals that simply can’t be reached. You can’t expect more from your body that it can do.

Not everybody has the ability to lose weight like crazy, some bodies just can’t look like a model’s body. Don’t be tricked by the photos you see in magazines and online, they’re often edited to look the perfect way they look.

Self-acceptance in very important to your wellbeing, you don’t have to hate yourself in order to lose weight. If you reach a point where your body just isn’t losing weight anymore, it can be a great solution to just accept the way you look.

Your body reaches a point where it’s completely healthy, and it doesn’t need any more fat loss, that is a very suitable time to stop trying to lose it. Don’t push your body further than what it can do.

21- Maybe You’re Ill (We Hope You’re Not, Of Course)

If you’re doing all of above, there is a possibility you may have an illness or a medical condition that is stopping you from losing weight.

The most common medical reasons for not losing weight are hypothyroidism where your thyroid is underactive, causing your body to not produce enough thyroid hormone to help burn stored fat, slowing down your metabolism and storing more fat in your body. Another common reason is polycystic ovarian syndrome which is a result of hormonal imbalances (Especially in women)

You should also check any medications you take because they can drastically affect your weight loss plan, or have a reverse effect on your body without you even noticing.

If you think any of those are familiar to you, you should speak to your doctor about it.


Weight loss is definitely not an easy process, it needs a lot of willpower and patience at all times.

You may not always get the results you’re waiting for, but even the slightest change marks a milestone in your path towards a healthy lifestyle.

Just try to follow those pieces of advice and never lose hope! We’d love to hear your thoughts or your weight loss experience in the comments section below, we’d be proudly willing to help.

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