Why Am I Not Losing Weight? 15 Reasons, According to Experts
Maybe you’ve been on your weight loss journey for a few months but haven’t noticed the numbers on the scale going down. Perhaps they’re even going up, leading you to wonder, Why am I not losing weight?.
Weight loss might seem straightforward enough — eat balanced meals and move more. But several factors contribute to weight loss, many of which can also hinder weight loss efforts.
There’s hope, though. Let’s look at why you’re not losing weight and what you can do to push past these obstacles.
Why Am I Not Losing Weight?
If you’re struggling to lose weight, know that weight loss can be influenced by internal and external factors.
Not only is your weight loss journey personal, but several things can affect the process, like sleep habits, what you eat, and your exercise routine.
So, why is it hard to lose weight? You can think of weight management as a stool — each part is a leg that supports it.
For example, if you’ve been prescribed weight loss medicine to help reduce your body weight but have stopped losing weight, you might want to look at the other parts of your weight loss plan.
Balanced meals filled with a variety of nutrients, regular physical activity, quality sleep, wise beverage choices, and stress management are just a few of the legs supporting the metaphorical weight loss stool.
Why am I not losing weight? It’s a common question with lots of potential answers. One (or more) of the reasons below could be to blame.
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15 Reasons You’re Not Losing Weight
Even if you’re doing everything “right“ to achieve your weight loss goals, you might not be seeing the desired results. Here are several possible reasons you’re not losing weight:
You’ve hit a weight loss plateau
You’re overeating
You’re not eating whole foods
You’re not eating enough protein
You’re eating too much sugar
You haven’t switched to whole-grain carbs
You’re not moving enough
You’re not getting enough sleep
You’re not drinking enough water
You’re not being mindful of alcohol
You’re eating too many small meals
You have a health condition affecting your weight
Your hormones are imbalanced
There’s too much stress in your life
You’ve gained muscle
Keep scrolling for details.
1. You’ve Hit a Weight Loss Plateau
Maybe your weight loss progress started quickly with just a few changes to what you ate or how often you exercised. But now you’re experiencing a weight loss plateau — when weight loss slows or stops completely for several weeks.
Why have I stopped losing weight? Weight loss plateaus can happen for a few possible reasons:
Your body adapts to weight loss and adjusts against further weight loss.
Your calorie intake adjusts to your new body weight.
Your metabolism slows down if you lose weight quickly.
This is common. And you can push past it.
To overcome a weight loss plateau, you can:
Add more movement to your days
Eat more filling foods high in fibre and protein
Consider weight loss medication
Drink more water
Limit alcohol
Even if you have a few weeks of stalled weight loss, know that if you stick to your healthy habits, your progress should continue.
2. You’re Overeating
Reducing your calorie intake could increase the hormones responsible for stimulating appetite, especially if you become more active.
This extra hunger might lead to overeating — and consuming more calories than your body needs. A calorie deficit is generally needed for weight loss, meaning eating fewer calories than your body uses each day.
What can you do about it? Research shows that writing down what you eat in a food diary may help with weight loss. One issue with food tracking, though, is its potential to lead to eating disorders, particularly for those previously diagnosed.
You could also try mindful eating — being present during meals and putting screens away. A small study showed that prolonged chewing and mindfulness when eating led to decreases in body mass index (BMI).
3. You’re Not Eating Whole Foods (or Enough of Them)
Why do I gain weight when I eat less? If this is you, you may not be eating the right types of food. What you eat is just as important as how much you eat.
For instance, if you’re eating less but not losing weight — or even gaining weight — you could be eating too many processed foods. This can lead to a higher risk of health conditions like obesity and heart disease, as well as increased blood pressure and blood sugar levels.
Try including more whole foods like fruit, vegetables, whole grains, lean protein, and healthy fats in your meal plan.
4. You’re Not Eating Enough Protein
One possible reason you’re working out but not losing weight? A lack of protein.
Protein is a vital macronutrient in a healthy diet (along with healthy fats and carbohydrates), and it’s necessary for losing weight.
A high-protein diet can help you feel fuller longer and may prevent obesity-related health conditions like type 2 diabetes and heart disease.
In general, eating enough protein to lose weight means getting roughly 30 percent of your daily calories from protein — although some healthcare professionals advocate for more.
Try adding high-protein foods to your meals and snacks, like eggs, Greek yoghurt, chicken, tofu, or salmon.
5. You’re Eating Too Much Sugar
There’s plenty of evidence that consuming too much sugar can lead to excess weight or obesity. So minimising sugary foods seems like a logical step in your weight loss efforts.
But sugar can still sneak its way into your diet if you drink fizzy drinks, juices, or even beverages marketed as “healthy“ that actually contain high amounts of sucrose or fructose (other names for sugar).
These sugary drinks can have the same effect on your brain as sugary food by making you think you’re full and eating less of other, healthier foods.
Try increasing your water intake or adding sliced fruit or cucumbers to your water for more flavour.
6. You Haven’t Switched to Whole-Grain Carbs
In weight loss history, carbs have cycled in and out of what’s deemed “healthy eating.” More often than not, they’re seen as a villain.
But, as it turns out, avoiding carbs altogether can lead to fatigue, constipation, and irritability.
Another reason you’re not losing weight could be that you haven’t switched to whole-grain carbohydrates. These complex carbs provide necessary vitamins, minerals, and fibre (which can also help you feel fuller).
Are carbs bad for weight loss? No, they don’t need to be. Instead of banishing carbs entirely, choose whole grains like:
Wholemeal bread
Rye
Barley
Quinoa
Whole-grain carbs may also help support weight loss and prevent weight gain compared to refined grains (or simple carbs).
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7. You’re Not Moving Enough
It might be a lack of movement that’s making weight loss challenging. An exercise routine with both cardio and strength training can help with weight loss.
Regular movement beyond structured training sessions is also important. NEAT (non-exercise activity thermogenesis) is the number of calories you burn aside from working out, sleeping, or eating. It includes movement like walking, standing, or even fidgeting.
Try adding more movement to your routine by sitting less, taking short walks, and getting up regularly to stretch or do bodyweight exercises.
8. You’re Not Getting Enough Sleep
Why did I stop losing weight? You might not be getting enough sleep or good-quality rest.
Aim for seven to nine hours of sleep each night. You can do this by:
Going to bed and waking up at regular times
Keeping your bedroom dark and quiet
Limiting screen time before bed
Limiting large meals and alcohol before bed
Lack of sleep can increase your appetite and decrease your motivation to exercise. What’s more, people with sleep deprivation are more likely to have excess weight or obesity.
9. You’re Not Drinking Enough Water
When you’re struggling to lose weight, make sure you’re drinking enough water.
This isn’t simply for hydration. Water can suppress appetite and potentially increase metabolism and fat-burning. It can also help you reduce the amount of not-so-nutritious beverages you drink.
Get a reusable water bottle and keep it nearby all day. Set reminders to sip water if you need them. And if you don’t like the flavour of plain water, add mint leaves, cucumber, lemon, or berries.
10. You’re Not Being Mindful of Alcohol
Alcohol can also hinder your weight loss efforts.
A 2016 study on people with excess weight or obesity found that since alcohol lowers inhibitions, it can lead to overeating. Participants who limited their drinking were more likely to lose weight.
Alcohol also contains “empty calories“ — calories without much nutrition.
National Health Service (NHS) guidelines recommend limiting alcohol to 14 units or less a week.
11. You’re Eating Too Many Small Meals
When trying to lose weight, you may have begun eating smaller, more frequent meals.
This isn’t necessarily bad. But what you eat still matters. Eating more often may mean you’re consuming more energy (that is, calories) than your body needs.
If you prefer smaller, more frequent meals, make sure you’re eating smaller portions and nutrient-dense foods, like fruit, vegetables, lean proteins, and whole grains.
Conversely, if you’re not losing weight on intermittent fasting (or another restrictive diet plan), it could be more about what you’re eating than when you’re eating. Restricting yourself can also lead to snacking more later on as you’re not fueling your body with enough nutritious food.
12. You Have a Health Condition Affecting Your Weight
Why is it hard to lose weight? Another possible explanation is health conditions.
Medical reasons for not losing weight include:
Type 2 diabetes
PCOS (polycystic ovary syndrome)
Sleep apnoea
Chronic pain
Joint issues
Certain eating disorders
Depression
Hypothyroidism (underactive thyroid)
If you’re using medications to manage an existing health condition, be aware of potential side effects — including how they may increase appetite or slow metabolism and further complicate weight loss efforts.
You might also have a physical barrier stopping you from working out, like back pain, joint issues, or an injury.
And although it’s not technically a medical condition, challenges like food noise (obsessive thoughts about food) can make it hard to adhere to appropriate portion sizes.
13. Your Hormones Are Imbalanced
Hormones are a significant factor in gaining weight, losing weight, and maintaining a healthy weight. If you find that you can’t lose weight, despite your best efforts, hormones might be to blame.
For example, women’s oestrogen levels drop during perimenopause and menopause. This can change your appetite, fat distribution, and energy expenditure, resulting in weight gain and an increase in belly fat in particular.
PCOS can also impact your weight, as the condition can promote hormonal imbalances that affect metabolism. A slower metabolic rate means you’re burning fewer calories than you would otherwise, which works against weight loss efforts.
14. There’s Too Much Stress in Your Life
Why am I not losing weight when I exercise and eat well? Stressing about your weight loss and stalled progress (or anything else going on in your life) is common and understandable.
But worrying about weight loss (and other daily stressors) can affect your weight. Experiencing stress for long periods (chronic stress) can slow down weight loss, as too many stress hormones, like cortisol, can lead to weight gain.
Stress can affect the hormones that manage appetite, leading to overeating and craving more foods high in fat or sugar. Stress can also impact sleep, which can impact your appetite and weight further.
And then stress may trigger stress eating. Occasionally turning to food to soothe stress is normal, but doing it regularly can make it difficult to lose weight and look after your health. Try implementing stress-management techniques like meditation and journaling instead.
15. You’ve Gained Muscle
Why am I gaining weight when I’m eating less and working out? One possibility is that you’re gaining muscle.
If you’ve increased your strength training and protein intake, you might have gained muscle while losing fat. This can make it look like you’re not losing weight, as the scale doesn’t measure muscle mass or body fat percentage.
Instead of relying on scale numbers, focus on building healthy habits and moving towards your long-term wellness goals.
What to Do If You’re Not Losing Weight
Now that you know possible reasons you might be struggling to lose weight, it’s time to do something about it.
Take a look at your lifestyle (including the stool legs of nutrition, movement, sleep, and stress) and see if there are any adjustments you can make. Small steps can add up.
Speak to your GP (general practitioner) or a private healthcare provider if you think a health condition or medicine is stopping you from losing weight. A healthcare professional — like your GP, a dietitian, or a personal trainer — can also help you make small changes to your lifestyle to promote weight loss.
Finally, consider weight loss medication. For some, lifestyle changes aren’t enough to achieve weight loss, and medication can be the missing piece of the puzzle.
Weight loss medications include injections like:
And weight loss pills like:
Orlos®, Alli®, or Xenical® (orlistat)
A GP or private provider can determine which treatment, if any, could work for you.
Weight loss medicines aren’t available for everyone through the NHS. Even if you do qualify, they’re difficult to get due to strict criteria and supply shortages. But if you’re eligible for them, you can access them privately.
Through Hers, you can connect with a U.K.-registered clinician trained in weight management. They can determine if weight loss medications are right for you and write you a prescription and treatment plan if you’re eligible.
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Why Am I Not Losing Weight? Key Takeaways
Everyone’s weight loss journey is different. But many people experience plateaus, which leads them to wonder, Why can’t I lose weight? or Why am I not losing weight?
Here’s what to bear in mind if you’re not losing weight despite your best efforts:
Reducing body weight depends on nutrition, sleep, and regular activity. It can also be influenced by other factors like health conditions, hormones, medication, and stress.
Reflect on your lifestyle as a whole and see what adjustments you could make to encourage sustainable weight loss and keep moving towards your goals.
Don’t be afraid to reach out for support from healthcare professionals or weight loss experts. Weight loss isn’t always linear, and guidance can make all the difference.
Lifestyle changes alone aren’t always enough to lose weight. In some instances, weight loss medication can help people move towards a healthier weight. If it’s something you’re considering, you can take our free online weight loss assessment to discover your options.
This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your GP about the risks and benefits of any treatment.