Why Am I Not Losing Weight? 17+ Reasons You Need to Know

why am I not losing weight

Why am I not losing weight occurs when you lose weight, but your body fights back. At first, you might be able to lose enough weight.

However, weight loss can slow down or even stop you doing after a while.

Here Are 20 Common Reasons Why You Don't Lose Weight

Why am i not losing weight when i exercise and diet is often a question. This will help you to overcome the problems you encounter when your diet fails.

1. You're Binge Eating (Even on Healthy Food)

Binge eating is a common side effect of a diet that makes you eat copious amounts, often far more than your body needs.

This is a problem exercising but not losing weight on scales. Some of them eat junk food, while others eat relatively healthy foods, including beans, peanut butter, dark chocolate, cheese, etc.

2. You Don't Do Cardio

Cardiovascular exercises (cardio or aerobic exercise) are all types of exercises that increase your heart rate.

This includes activities such as jogging, cycling, and swimming. This is very effective for burning abdominal fat, visceral fat which might cause disease.

3. You Still Drink Sugar

The next answer for why I can't lose weight with diet and exercise is when you are still drinking sugar. Sweet drinks are the most fattening in food supplies.

Your brain does not compensate for the calories in it, so it makes you eat less than other foods.

Read: How Many CALORIES do You Burn Walking?

4. You Don't Sleep Well

When you eat 1200 calories not losing weight, maybe that happens when you sleep not soundly.

Sleep well is the essential factor for your physical and mental health, as well as your weight. Studies show that sleep deprivation is one of the most significant risk factors for obesity.

5. You Don't Reduce Carbohydrates

If you have a lot of weight to lose or metabolic problems such as type 2 diabetes or pre-diabetes, you might consider a low-carb diet or medical reasons for not losing weight.

In short-term studies, this has proven to be more than 2-3 times more weight loss than the standard diet that is often recommended.

6. You Eat Too Often

Everyone has to eat lots of snacks every day to increase metabolism and lose weight is a myth. Studies show that eating frequency has little or no effect on fat burning or weight loss.

Preparing and eating food throughout the day also makes healthy nutrition far more complicated.

7. You Are Not Drinking Water

Drinking water is beneficial for weight loss. 12-week weight loss studies have also been conducted and show that people who drink half a liter of water (17 ounces) 30 minutes before meals lose 44% more weight.

Drinking water has also been shown to increase the number of calories burned by 24-30% for 1.5 hours.

8. You may lose without realizing it

Very common when the scale does not move for several days (or weeks) at a time. That does not mean that you do not lose fat.

Body weight tends to go up and down a few pounds. Building muscle but not losing weight is widespread if you are starting to exercise.

9. You Don't Track What You Eat

Awareness in the diet is essential. Studies show that tracking an intake can help you lose weight. People who use food diaries or take pictures of their food consistently lose more weight than people who don't.

10. You Don't Eat Enough Protein

Eating protein in 25-30% of calories can increase metabolism by up to 80-100 calories per day. It also makes you automatically eat several hundred fewer calories per day.

This can drastically reduce the desire and desire to snack.

11. You Eat Too Many Calories

A large number of people who have difficulty losing weight only eat too many calories. When you don't lose weight, you should try to weigh your food and track your calories for a while.

Tracking is also essential if you are trying to reach specific nutritional goals.

12. You Don't Eat Whole Food

Food quality is as important as quantity. Eating healthy foods can improve your well-being and help regulate your appetite. These foods are usually more filling than processed by the body.

13. You're Not Lifting Weight

Resistance training is one of the most important things you can do when you lose weight. This can help you maintain muscle mass, which is often burned along with body fat if you don't exercise.

Lifting weights can also help prevent metabolic slowdown and ensure that your body remains tight and muscular.

Read: How Does Weight Watchers Work

14. You Drink Alc0hol Too Much

If you like alc0hol but want to lose weight, maybe it's best to use still drinking (such as vodka) mixed with drinks without calories. Alc0hol itself has about seven calories per gram. It will be better when you can avoid alc0hol.

15. You Don't Eat with Full Mind

A technique called mindful eating may be one of the most powerful weight loss tools in the world. Several studies have shown that eating attentively can cause significant weight loss. It can also reduce the frequency of overeating.

Here are some tips for eating more consciously:

Eat without interruption. You can do this by sitting at a table with only your food.
Eat slowly and chew thoroughly. Try to be aware of color, aroma, taste, and texture.
When you feel full, you can drink water and stop eating.

16. You have a medical condition that makes things harder

17. You Are Addicted to Junk Food

18. You have starved too long

19. Your Hope Is Not Realistic

20. You are too focused on the diet


Weight loss is not always easy because many factors can stop it. Try strategies ranging from mindful eating to making food diaries, from eating more protein to doing strength training.

Changing your weight and lifestyle requires dedication, self-discipline, perseverance, and endurance.

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