16 Reasons Why You’re Not Losing Weight (The Real Truth)

Quick Summary of Why Am I Not Losing Weight (16 Possible Reasons):

1. You Are Putting Too Much Focus Your Diet

2. You Have Unrealistic Expectations

3. You Are Not Properly Keeping Track Of Your Food

4. Perhaps A Medical Condition Is Working Against You

5. You Are Not Being Mindful With Your Eating Habits

6. You Haven’t Cut Down On The Alcohol

7. You Need To Drink More Water

8. You Need To Put More Space Between Meals

9. You Are Eating Too Many Carbs

10. You Are Not Prioritizing Sleep

11. You Are Drinking Too Much Sugar

12. You Are Forgetting About Cardio

13. You Are Binge Eating

14. You Are Forgetting About Weightlifting

15. You Are Neglecting Whole Foods

16. You Are Skimping On Protein

Nothing is as frustrating as working hard for a long time to get thinner and, for some reason, seeing no results.

This is one of the main reasons why people quit their goals. Sometimes you lose a handful of pounds in the beginning and feel motivated. And then reach what seems to be a plateau where you’re still doing the work but frustratingly stay the same.

What gives? Why does this happen? Why does do the results slow down or stop altogether?

Well, there are real reasons for this. Let’s go over them right now.

Here are 16 possible reasons why you’re not losing weight. The truth.

1. You Are Putting Too Much Focus On Your Diet

Diets are great, but not for the long term. In fact, statistics are not in their favor. They do help some people for a time. But if that’s where you put most of your focus on your weight loss journey, you likely won’t end up where you want to be.

This is where your mindset needs to be: I’m going to be a fitterhealthier, and happier person. Don’t just tell yourself, “This diet is going to help me lose 50 pounds!” This is the wrong mindset.

Where food is concerned, weight loss needs to be about nourishment, not deprivation. Keep that in mind.

2. You Have Unrealistic Expectations

Understand that weight loss is a process that takes time. Don’t trust diets or programs that preach crazy-fast results. Take the trusted road instead. It takes real commitment, but it’s the right way. Don’t lose patience.

Most people lose quite a bit in the beginning but then their results start to taper off and get slower. This is 100% normal. In fact, expect this.

Your expectations should not be something like “I’m going to look like a supermodel.” To look like that, it takes more time than you have, more money than you have, and more photoshop skills than you have.

Set a more realistic health and fitness goal. Not everyone’s body is the same. The truth is that not every person even can look like a supermodel. Some bodies just don’t look like that and never will. That certainly doesn’t mean you can’t look amazing and feel great.

Get real about your expectations. It will help you avoid frustration and increase your patience.

3. You Are Not Properly Keeping Track Of Your Food

You’ve got to keep track of what you’re eating. Whether it’s on paper or your computer, you HAVE to keep track. If you don’t know how to do this, educate yourself by talking to someone with experience or find another trusted source.

Every weight loss study out there says that your chances of success go way up when you keep track of your diet. Some people use food diaries. Others use a system involving taking pictures of their food. Whatever method you find, choose one that will work for you.

Without doing this, you’ll get off track quickly and start asking yourself why am I not losing weight?

4. Perhaps A Medical Condition Is Working Against You

Conditions like sleep apnea, PCOS (polycystic ovarian syndrome), and hypothyroidism can make it hard to lose weight. And these are only three examples of many.

Some medications can also work against you. Many even make you gain weight.

If you know you have a condition of some kind and you’re not sure if it might be making weight loss difficult, talk to your doctor. If you’re on medication for any reason, also find out what harm it could be doing to your weight loss journey.

5. You Are Not Being Mindful With Your Eating Habits

Have you heard of mindful eating? It’s one of the most important tools to have in your weight loss arsenal.

It means to be conscious of every bite. It’s not as hard as it sounds. Don’t eat so fast. Slow down. Make sure you’re not eating with distractions (like in front of a TV, for example). Enjoy your meal. Pay attention to how you feel after each bite. When your body tells you it’s full, stop eating.

That’s it. That is mindful eating. If you’ve never really tried this, get ready to lose some pounds because it works wonderfully. This is one of the easiest things people asking why am I not losing weight can do.

6. You Haven’t Cut Down On The Alcohol

Regular alcohol consumption does not help with weight loss. It makes it harder. Drink it very sparingly if you must. Consider drinks with no calories. That excludes sugary alcoholic drinks like wine and beer.

Now, some people who drink moderately don’t experience negative effects regarding weight loss. Many do, though. If you’re having a hard time losing weight despite other efforts and you drink regularly, try cutting it out and see what happens.

7. You Need To Drink More Water

You have to drink lots of water if you’re asking yourself why am I not losing weight. It’s essential to the process.

In fact, one healthy trick is to drink water before you eat a meal. Drink about half a liter each time you do this. It helps you not eat too much and also helps your metabolism. Not only that, but it promotes faster calorie burning during exercise.

8. You Need To Put More Space Between Meals

We’ve found that a lot of people mistakenly believe that eating smaller meals helps with weight loss.

Research does not support this. Remember above when we said weight loss is about nourishment, not deprivation?

Preparing meals constantly and eating more than 3 meals per day is time-consuming and makes weight loss more complicated than it needs to be. Consider intermittent fasting instead. Lots of research supports this method.

And it’s worth mentioning that intermittent fasting is not food deprivation. It’s being more cognizant of when to and when not to eat to maximize your health.

9. You Are Eating Too Many Carbs

Why am I not losing weight, you ask? Well, you might be eating too many carbs.

This is a common weight loss mistake among people who have diabetes or other metabolic health issues. If you’re in this category, it’s best to adopt a low-carb diet to help you with weight loss. Otherwise, you’re creating a hurdle that doesn’t need to be there.

10. You Are Not Prioritizing Sleep

Of all the things that are ESSENTIAL to weight loss, good sleeping habits are near the top.

Poor sleep is linked to pretty much every health issue imaginable (sometimes it seems that way, at least). But its relationship to weight loss is undeniable. If you’re serious about losing weight, you’ve got to go to bed earlier and wake up earlier.

Bad sleep is one of the biggest risk factors for obesity.

11. You Are Drinking Too Much Sugar

Guess what? Gatorade, Powerade, Vitaminwater, and other sports drinks are full of sugar. Sure, they don’t have as much sugar as soda, but they still have a lot. Enough that you’re doing yourself real disfavor by drinking them if you’re trying to lose weight.

Even fruit juices have lots of sugar and should be consumed in moderation, if at all. If you’re wondering why am I not losing weight, make sure you fully switch to water as your go-to drink. You don’t need energy drinks. You don’t need caffeine. Water is the best.

12. You Are Forgetting About Cardio

Weight lifting and dieting are great, but if you really want to lose weight, you need to incorporate cardio. Swimming, cycling, jogging, basketball. Anything that gets your heart rate up.

People who incorporate both weight lifting and cardio into their exercise routines almost always yield faster and better results than those who don’t.

13. You Are Binge Eating

You can binge eat with healthy food too, you know. We’re not just talking about junk food. Perhaps the reason you’re wondering why am I not losing weight is because you’re eating too much when you think you aren’t.

One of the reasons why dieting, in general, has such a low success rate is because it promotes the desire to binge on something. Anything. Sometimes people give in and binge eat junk. But others binge on healthy foods like cheese, dark chocolate, nut butter, and others.

The calories from healthy food still count. If you’re not careful, you can ruin your whole week’s worth of dieting on a single binge.

14. You Are Forgetting About Weightlifting

We already talked about cardio being necessary. However, perhaps you’re doing cardio but forgetting about lifting weights. Remember, you need both to properly lose weight.

Without some form of resistance training, you aren’t going to get far. When you build muscle mass, your body has an easier time burning the fat you’re not exercising. It also helps regulate your metabolism.

15. You Are Neglecting Whole Foods

We’ve already said it twice and we’ll say it again. The quantity of food you eat is not as important as the quality of the food you eat.

Be sure to eat whole foods. Natural foods. Unprocessed foods. They make you full faster so you don’t eat as much and they have way more nutrients in them than their unnatural counterparts.

Be wary of processed foods masquerading as health foods with tricky labels. Look at the ingredient list. The fewer the number of ingredients, the healthier. Check your eating habits if you’re still concerned about why am I not losing weight.

16. You Are Skimping On Protein

No food is as important to the weight loss process as protein.

When consumed in the right amounts, it boosts your metabolism, reduces your cravings, regulates your hormones, and a whole lot more.

It’s especially important to make sure protein makes an appearance at breakfast. Eating a high-protein breakfast is extremely healthy and makes you less hungry throughout the day.

Why Am I Not Losing Weight (16 Possible Reasons) – Conclusion

If you’re having trouble losing weight despite concentrated efforts, chances are AT LEAST one of the things on the list applies to you.

Honestly consider what we’ve said here and incorporated the suggestions that you are (or aren’t) doing. You can reach your goals. Don’t give up. Commit even harder.

Get in touch with us for any questions you have about this.

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