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3 Reasons You're Not Losing Weight


Losing weight can seem like an incredibly difficult endeavor, especially when you’re trying to drop those last 10 pounds. If you’ve been working out regularly and eating healthy but still haven’t seen results, it might be because of these three common reasons you're not losing weight.


Why are you trying to lose weight?

If you want to lose weight, you first need to figure out why. Is it for a certain event like a wedding or a big trip? Or are you just ready to get your health in check? Without knowing your reasons for losing weight, it will be difficult to stick with your goals.


Keep reading for more tips on how to lose weight and keep it off. Don't alter your diet to keep it interesting. Dieting often makes people confused and discouraged. The problem is that most people take drastic steps when they go on diets which they aren't able to sustain over time.


Avoid fad diets which make false promises of easy weight loss by cutting out entire food groups such as carbohydrates, dairy or fats. Instead of changing everything at once, find something that fits into your daily routine as most sustainable long-term changes start with small things – switching between skim milk and whole milk rather than drinking fat-free milk, trading a donut for fruit during lunch time break instead of skipping snacks altogether etc... Those small changes alone will make life feel less restricted. Eventually those healthy eating habits become habit forming which helps you stay on track longer term

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Are you avoiding certain foods?

Avoiding foods you love will only increase your cravings. If you’re trying to lose weight, stick to a healthy diet of whole grains, vegetables, lean proteins and fruits. One way to help curb cravings is to choose fresh fruit over juice and always avoid high-calorie mixers like sugar or soda when you’re enjoying an alcoholic beverage.


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Remember: It doesn't take more willpower for a loser than it does for a winner—it just takes someone who wants it more! So if you need some extra inspiration, remember why you're putting in all that hard work: whether it's to fit into that wedding dress or just keep up with your kids! The all or nothing diet mentality is dangerous and can lead to binge eating binges.

Portion control means not just thinking about portion sizes but also pacing yourself so you can enjoy smaller portions without getting full too quickly. Research suggests Americans tend to eat much faster than those in other cultures because we often combine eating with doing something else, such as watching TV while eating dinner or working at our computers while snacking at our desks during lunch break; therefore, slowing down helps us savor food better and leave less room for overeating because we don't become completely full right away.


Portion control tips also include using smaller plates so that everything on your plate ends up being bigger relative to what you’re used to seeing on larger plates. Smaller plates also trick our brains into feeling fuller after eating simply because there’s less room for food left on our plates; meanwhile, research shows simply altering your visual cues surrounding meal times by setting a table before beginning to eat (even if you’re dining from a box) can dramatically decrease caloric intake.

I'm not losing weight because I'm eating too little/too much: This one might sound surprising until you think about it for a second—if you ate enough calories every day, wouldn't gaining weight be inevitable? To maintain their bodies' current size (their set point), people generally have to consume between 13 and 15 calories per pound of bodyweight each day.


What's your exercise routine?

If you’re trying to lose weight, chances are exercise is a big part of your plan. Maybe you start your day with a workout, take a walk after dinner or hit up your local gym on the weekends. Your body needs physical activity to burn calories and maintain muscles, bones and joints — but did you know that not all exercises are created equal? Certain workouts can make it easier for you to shed pounds in record time. And if improving your health is one of your weight-loss goals, incorporating regular exercise into your routine is even more important! It reduces stress levels by putting endorphins (the body's feel-good hormones) into circulation.


It helps keep blood pressure in check and improves sleep quality and mood. Exercise also increases lean muscle mass, which boosts metabolism and aids in weight loss. While aerobic activities like running might be best at burning fat and calories, high-intensity interval training also burns fat while boosting energy levels. Try interval training along with strength training two times per week. Some other effective fat-burning moves include burpees, jump squats, kettlebell swings and sprints. Strength training builds muscle mass so you have more tissue to burn calories at rest — plus, stronger muscles help support bones and joints; these perks all lead to improved overall health as well as better fat burning during workouts. Whether your fitness goal is to lose 10 pounds or 100, gaining muscle means a faster path there.


Combining aerobic and strength training will help you get there faster, too — hitting both ends of the metabolic spectrum means more calories burned 24/7 and increased fat loss overall. Want to kickstart your weight-loss efforts with some cardio? Run outside if possible: Research shows outdoor runners tend to cover more distance than their treadmill-bound counterparts do. Plus, research has shown that people who run outside enjoy being active more than those who run indoors or on treadmills — leading them to spend more time exercising in general. Whether walking around campus, hiking through nature trails or biking down city streets, get moving outdoors whenever possible.

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