Even when you’re eating clean, working out regularly and maybe even intermittent fasting too, it doesn’t seem to go quickly enough.
Or the numbers on the scale stop moving in the right direction, your morale gets shot, and it feels like you’re putting in so much effort and getting nowhere. Trust me, I’m right there with you.
So, what’s the deal with that? Why can’t you seem to lose the weight?
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10 Reasons Why You Aren’t Losing Weight
Today we’ll go over 10 reasons why you aren’t losing weight and brainstorm some ideas for how to get past these super common weight loss hurdles.
You’ll be sliding into those skinny jeans in no time!
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1- You’re Eating Too Much
Though there are exceptions to the rule, on a base level you must burn more calories than you consume if you’re going to lose weight.
This can be done by eating less, moving more, or a combination of the two.
Most people, unfortunately, consume far more calories than they think they do.
If you’re not weighing your food with a food scale or tracking calories, chances are you have no idea how many calories you’re really taking in each day.
Thus, you’re overeating.
While nobody really likes counting calories, and you don’t have to do it forever, it’s a good idea to buckle down and do it for at least a week or two, just to get a good handle on what different amounts of food look like.
But if you’ve been dieting and exercising like crazy and aren’t seeing the results you expect, chances are you’re just eating too much.
2- Your Expectations Are Too High
Everyone wants things to be fast and easy.
Lose weight quick, 10 pounds in a week without diet or exercise?
But you and I both know that it takes time, effort and consistency to see real, sustainable weight loss.
There are no quick fixes here – you have to put in the work.
So maybe the reason you aren’t losing weight is that your expectations are too high.
It’s totally possible that you expect to lose 15 pounds in a month when really 5 to 8 is more reasonable.
So, it feels like you aren’t losing weight, but you really are.
The advice here is to let go of all expectation other than to lose 1 to 2 pounds a week, and try to enjoy the ride!
3- You Might Be Losing Inches
The third reason why it feels like you aren’t losing any weight is that sometimes the body is funny.
The scale can show zero weight loss, but measurements and photos can tell a totally different story.
To remedy this?
Take several different measurements – not just the scale.
- Use a body tape measure to track the change of major body parts (hips, thighs, waist, arms, calves, chest)
- Take before, during and after pictures
- See how your clothes fit
4- There May Be An Underlying Health Issue
If you’ve been trying to lose weight for some time and even after tracking calories, eating healthily and working out you still aren’t losing at a reasonable rate, it may be time to go see your doctor.
Certain health conditions can prevent you from losing weight.
Your body may be trying to tell you something.
Consult your physician with your concerns and see if there may be something deeper going on with your body.
5- You’re Eating Too Many Processed Carbs
Those who love the ketogenic or low-carb diet are dead set against most carbs.
But even if you’re not on a specifically low-carb diet, most health enthusiasts can agree on one thing – processed carbs like donuts, chips, and cookies are bad news for anyone trying to lose weight.
Even if you’re staying below your calorie allotment for the day, too many processed carbs can still keep the needle on the scale from budging in the direction of your favor.
Cut the cookies, cakes, and candy and see if that helps!
6- It’s Just Water Weight
It’s just human nature that our bodies retain different amounts of water based on our diet and environment.
The scale can fluctuate up or down a couple pounds even over the course of a day.
Basically, especially for women, what you see on the scale as weight gain can be as simple as water retention.
The solution? If you don’t get too obsessed over the scale, weighing once a day at the same time every day, then looking at the overall trend (not any single day’s reading) will paint a more accurate picture.
7- You’re Doing The Wrong Exercise
While any exercise is better than no exercise, it’s possible that you’re doing the totally wrong thing to really see any meaningful change.
Low-intensity steady state cardio (like lazy walking) is nowhere near as effective for weight loss as high-intensity interval training (HIIT).
If you’ve been exercising too lightly, haven’t incorporated any strength/resistance training into your regimen or aren’t switching it up frequently enough to shock your body, you won’t see the results you desire.
Consider switching some things around!
8- You’re Drinking Too Much Alcohol
While the occasional drink here and there likely won’t thwart your weight loss efforts, the excess calories in alcoholic beverages can and will hinder your weight loss efforts.
If you’re concerned that your drinking is getting in the way of your achieving your fitness goals, but don’t know where to start with cutting back, here are 10 Great Tips To Stop Drinking Alcohol.
9- You’re Eating Too Much Sugar
Even if you’re not eating sugary treats like donuts, cakes, and candy, it’s still totally possible that you’re eating too much sugar, which can keep you packing on the pounds.
Sugar in your coffee, syrup on your pancakes, or even loading up your morning oatmeal with sugar and natural sweeteners like honey can contribute to higher calorie counts and a harder time losing the weight.
If you’re not against artificial sweetener, try Splenda, Stevia, or liquid sucralose.
The latter is my favorite, as it’s 600 times sweeter than sugar and zero calories so literally ONE drop is all it takes to sweeten a bowl of oatmeal or a cup of coffee guilt-free, and a bottle lasts about a year!
10- You’re Not Drinking Enough Water
Finally, one of the reasons you may not be losing the weight is that you’re not drinking enough water.
It’s zero calories, helps regulate your appetite, and helps you burn more calories.
Here are 10 tips for drinking more water, and don’t forget to join our mailing list to grab your FREE fitness planner and tracker!
Why Aren’t YOU Losing Weight?
So, can you identify the reasons why YOU may not be losing weight?
If anything on this resonates with you and inspires you to change, or if there’s something not in this list that should be added, let me know in the comments!
And don’t forget to join our mailing list!