Weight loss can be frustrating, especially when you feel you're doing everything right— eating well, working out, and still not seeing the results. Weight loss is more complex than calories in versus calories out. Many factors, ranging from metabolism to stress, can influence it.
Here’s a breakdown of 30 reasons why you might not be losing weight despite your best efforts.
1. You’re Not in a Caloric Deficit
Even if you’re eating “healthy” foods, you may still be consuming more calories than your body needs. A caloric deficit — eating fewer calories than you burn — is essential for weight loss. It's possible you have already cut back your calories to what you were consuming, however you may need to cut back a bit more.
2. Overestimating Calories Burned During Exercise
Many people overestimate how many calories they burn during exercise. Devices like fitness trackers may not always provide accurate calorie burn data, leading to a higher intake post-workout, thinking it’s “earned.” Be especially careful when relying on cardio machines in the gym, without adding your body stats first, and/or if you hold onto the front of the treadmill for example, which will burn less calories than stated.
3. Underestimating Calories Consumed
Portion sizes, hidden oils, dressings, or calorie-dense “healthy” snacks like nuts can quickly add up. Overeating even healthy foods can stall weight loss. Don't forget all the little things you have too which you feel don't count or you think are too small and not worth tracking.
4. Water Retention
Water retention can be caused by factors like high sodium intake, hormonal fluctuations, or even inflammation from a tough workout, masking fat loss. It's also possible to retain water from not drinking enough water, causing you to retain what little water you do take in (usually from food).
5. You’re Not Eating Enough Protein
Protein helps you stay full longer, supports muscle mass, and boosts metabolism. Insufficient protein intake can slow your progress. An easy and cost effective way of getting more protein in your diet is through a lean protein shake. I would recommend a vegan shake instead of whey, to avoid any digestive upset. You can click here for an example vegan protein shake I use.
6. Lack of Sleep
Inadequate sleep affects hunger-regulating hormones, causing increased cravings for high-calorie foods. It also impacts recovery and energy levels, reducing the quality of your workouts. An optimum time to go to bed for the human body is around 10:30pm every night. If you are struggling to get to sleep (insomnia), waking up throughout the night, going to bed tired but waking up a few hours wide awake, struggling to get out of bed on a morning, then get in touch with me to understand the reasons why, and effective solutions.
7. Stress
Chronic stress increases cortisol levels, which can lead to fat storage, particularly around the abdomen. Stress may also trigger emotional eating or cravings for sugary, high-fat foods. Did you know there are 6 key types of stress - physical, mental/emotional, chemical, nutritional, thermal and electromagnetic.
8. Insufficient Hydration
Dehydration can slow metabolism and make it harder to burn fat. Sometimes, thirst is confused with hunger, leading to overeating. Next time you feel hungry or get a craving, try drinking a full glass of filtered or bottled water. Most of us need at least 2-3 litres of water per day, with some of us not drinking any water at all.
9. Too Much Cardio, Not Enough Strength Training
Excessive cardio can lead to muscle loss, while strength training helps build lean muscle mass, which burns more calories even at rest. Have you ever wondered how it can take many years to gain weight, then when people lose it through endless cardio they pile it all back on again (and more) in a fraction of the time it took them to put it on in the first place?
10. Age-Related Metabolic Slowdown
As we age, our metabolism naturally slows down. Hormonal changes (like reduced testosterone in men or menopause in women) can make it harder to lose weight. Did you know you'll lose around 1 pound of muscle mass every year from the age of 25 unless you maintain or build more muscle tissue through strength training?
11. Medical Conditions
Conditions such as hypothyroidism, polycystic ovary syndrome (PCOS), or Cushing's syndrome can make weight loss more challenging. In men, low testosterone can contribute to weight gain and difficulty shedding pounds.
12. Medications
Certain medications, including antidepressants, antipsychotics, corticosteroids, and even some types of birth control, can cause weight gain or hinder weight loss efforts. If you are on any medications, be sure to check for side effects, or speak with your GP.
13. You’re Eating Too Many Processed “Health' Foods
Packaged foods marketed as “healthy” may be high in added sugars or refined carbs, which can spike insulin and hinder fat burning. For example just because something is marketed as been 'high protein' does not neccessarily mean it's healthy. The same can be said about 'low fat' foods which are typically boosted with sugar / refined carbohydrates.
14. Hormonal Imbalances (Female-Specific)
Hormonal fluctuations related to menstrual cycles, pregnancy, menopause, or conditions like PCOS can influence weight gain, particularly in women.
15. Testosterone Decline (Male-Specific)
For men, declining testosterone levels with age can lead to fat gain, particularly around the abdomen, and make it more difficult to build muscle.
16. Not Lifting Heavy Enough
If you’re strength training but not progressively challenging your muscles, your body won’t build the lean muscle needed to increase your resting metabolism. It's all too easy to get comfortable with 3 sets of 10 reps of the same weight every week without pushing yourself to the next weight up. Give your muscles a reason to grow, adapt and become stronger!
17. Eating Out Too Often
Even when you choose seemingly healthy options, restaurant meals tend to be higher in calories, fat, and sodium than home-cooked versions. Their goal is to have you leave feeling full and satisifed, and even the healthy foods can contain all sorts of oils, fats, sugar, salt, etc to make them taste much nicer. Watch out also for having the starters, desserts, sauces/gravies, calorie containing drinks, etc which really bump up the calories.
18. Weekend Overindulgence
You may stick to your diet during the week, but weekend overeating can offset your weekly calorie deficit, causing a plateau or weight gain. I see most people start to slip up on a Friday night, continueing bad habits into the weekend.
19. You’re Not Tracking Your Food
Even small, untracked bites or snacks can add up. Keeping a food diary or using an app (MyFitnessPal) to track your intake ensures you’re aware of your caloric consumption.
20. Too Little Fibre
Fibre-rich foods, like vegetables and whole grains, help you feel full and support digestive health. Insufficient fibre intake can lead to overeating and a sluggish digestive system. Especially if you are consuming low amounts of vegetables, salads and fruits. It may even be worth considering a fibre supplement. I have included an example by clicking here.
21. You’re Relying on Diet Foods
Many “diet” or “low-fat” foods are filled with artificial sweeteners and/or sugars that spike insulin levels and lead to fat storage, despite being low in calories. The food market is very behind on healthy marketing, purposely, because it's still what everyone thinks is the healthy way to go for fat loss. When in fact is should be reduced refined carbohydrates and refined sugar.
22. Your Gut Health Is Out of Balance
An imbalance in gut bacteria can affect weight loss, as a healthy gut helps regulate digestion and nutrient absorption. Poor gut health may lead to inflammation and fat storage. This can be something as simple as not chewing your food correctly, or staying hydrated throughout the day. You may even be consuming foods you are intolerant too. You may wish to consider a food intolerance test by clicking here...
23. Inconsistent Exercise Routine
Inconsistency in your workouts can hinder progress. You might have a great week followed by minimal activity, which won’t help you sustain long-term weight loss. Set yourself specific days and times each week and stick to them, no matter what the weather is like outside. Even if your having a 'weak low energy day', try to get to the gym anyway as your workouts will often energise you, so you leave the gym full of energy.
24. Overdoing Cheat Meals
One cheat meal can turn into an entire cheat day or weekend. It’s easy to undo a week’s worth of progress with indulgent, high-calorie treats. Remember, there's no such thing as a 'cheat DAY'. You may even want to 'earn' a cheat meal by having less calories at other points throughout the day, and/or less calories the day before/after.
25. You’re Too Focused on the Scales
Weight fluctuates daily due to factors like water retention, muscle gain, or hormonal changes. Focusing solely on the scale can be discouraging, especially if you’re gaining muscle but losing fat. Food weight also plays a part too. Imagine you ate 400g of chicken - you would instantly weigh 0.4kg heavier on the scales whilst that food passes through your digestive system. I recommend weighing yourself at least twice a week, alongside your waist measurement (belly button / widest point round).
26. Not Allowing Enough Recovery
Overtraining can elevate cortisol levels, increase water retention, and even lead to muscle breakdown. Make sure you’re allowing time for proper rest and recovery between workouts. Listen to your body. If you are still aching or sore from a previous workout, give that muscle area or your whole body another day or two of rest.
27. You’re Doing the Same Workouts
Your body adapts to repeated stimuli, so if you’re always doing the same exercises, your progress can plateau. Vary your routine by incorporating different types of exercises, intensities, and weights. Click here for information on how to get a tailored workout plan to follow.
28. Emotional or Mindless Eating
Stress, boredom, or emotional triggers can lead to overeating, even if you’re not physically hungry. Mindless snacking while watching TV or working can add up. Can you identify the most common times you get hunger cravings?
29. Alcohol Consumption
Alcohol is calorie-dense and can interfere with fat burning. It also lowers inhibitions, making it easier to overeat or choose unhealthy foods after drinking. Your liver will also prioritise detoxing your body from alcohol, which dramatically decreases it's ability to metabolise body fat.
30. You’re Too Restrictive
Overly restrictive diets can backfire, leading to binge eating or cravings. A sustainable, balanced approach to nutrition is key to long-term success. The extreme restriction will work, as the body has evolved to operate and burn body fat in times of very few calories, however its the excessive hunger cravings that typically come alongside the very low calories that can lead you into an uncontrolable binge, often over several days.
Female-Specific Challenges
Menstrual Cycle and Weight Fluctuations: Many women experience weight fluctuations due to hormonal changes throughout their menstrual cycle. This can lead to water retention and bloating, making it hard to see progress on the scale.
Postpartum Weight Retention: After pregnancy, hormonal shifts, sleep deprivation, and stress can make it difficult for women to lose baby weight.
Menopause and Weight Gain: During menopause, estrogen levels decline, leading to fat storage, particularly around the abdomen.
Male-Specific Challenges
Declining Testosterone: Testosterone plays a crucial role in muscle growth and fat distribution. As men age and testosterone levels decrease, they may struggle to lose fat, especially around the midsection.
Visceral Fat Storage: Men tend to store more visceral fat around their organs, which is harder to burn off and more detrimental to metabolic health compared to subcutaneous fat.
Conclusion
If you’re not losing weight despite eating healthy and exercising, it’s essential to look at the bigger picture. There are many potential roadblocks to consider, including underlying medical conditions, lifestyle factors, and even the types of workouts you’re doing. For both men and women, balancing hormones, maintaining a caloric deficit, staying consistent, and avoiding common pitfalls can help you break through plateaus and reach your weight loss goals.
Always remember that weight loss is not a linear journey, and patience, consistency, and a holistic approach are key.
Why not book in for a Free Personal Training Consultation to discuss your goals in more detail...
Or for an in-person Free Consultation, please get in touch by emailing me at contact@benmalton.co.uk or call/text me on 0781 708 2745.
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