Why You Are Not Losing Weight – 12 Reasons You Are Still Fat!

It’s the question that most of us who tried dieting ask: why are we not losing weight? It seems like you have tried everything but nothing seems to work and the pounds are still there.


reasons you are not losing weight

The fact is it’s not easy to shed pounds because your body tries to work against it. But it’s not really that simple since there are other reasons why this could be happening.

1. Losing Track Of Your Diet:

Before anything else, keep track of your progress because you may be losing fat and weight without realizing it. No matter what diet programs say, losing pounds take time and may not be noticeable for the first few weeks.

Make sure you have a reliable weight scale and use that as a guide. Keep an eye on your weight and don’t be surprised if you lose 1 to 2 pounds a week only, that’s normal. No matter what those diet programs may say, it is very difficult to shed several pounds a day, and it is also risky.

Before going over the many possible reasons why you are not losing weight, it’s just as important to make sure that this is indeed the case. Even if you are just losing a pound or two a week, that is all right and should not be cause for concern.

Please keep in mind that weight loss does not take place at the same time. In some cases, it might take days or weeks before something happens. This is also normal and not a sign your diet and workout program is not working. 

2. Not Lifting Weights:

If you are working out but not losing weight, it is probably due to not lifting weights. Weight and strength training build muscles and resistance, and it helps your body maintain lean muscle mass even as you try and lose pounds.

A common problem when dieting is you lose both fat and muscle, leaving you with a skinny frame. Via weight and strength training you’ll be able to keep hold of your muscles. You lose body fat but keep the mass, giving you a more refined body. Weight lifting also prevents metabolism from slowing down. 

try weight lifting workouts to lose weight

Combining weight training with diet speeds up weight and calorie reduction. Apart from a weight scale, you should notice your waist circumference get smaller and your clothes get feeling larger.

There are a lot of strength training programs to choose from. If you have a personal trainer he or she will be able to come up with a workout program that is fit for your current condition. A nutritionist can help on the diet aspect. 

Of course, you can do both yourself. You can enroll in a gym or buy weights and other equipment and work out at home.

A few things to keep in mind if you are working out for the first time:

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    Do not worry about gaining muscles and losing weight. Just focus on the workouts.
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    A 20 to 30 minute strength training program 3 to 4 times a week is fine. Don’t lift weights every day, as your body needs that time to recover and build muscles.
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    Adjustable dumbbells are preferable so you do not have to buy a new set when you are ready to lift heavier weights.
    Do not try to lift more weights than you’re capable of. Take your time and let your body tell when you are ready to lift heavier weights.

3. Not Eating Enough Protein Rich Foods:

You need around 20 to 30% protein of your total calories to increase metabolism by 100 calories daily. The faster your metabolism is, the more weight you’re going to lose. Protein is often associated with muscle gain and that’s true, but it also stimulates ghrelin and other hormones that regulate hormones. A protein rich diet also minimizes weight gain.

The link between protein and weight loss is often overlooked, but it is actually a crucial component. Proteins are the building blocks of amino acids and are therefore critical if you’re looking to get a well-toned physique. While getting rid of extra pounds is good, don’t settle for just dropping pounds and get in shape.

The more protein you eat the quicker your body gains mass. As you gain mass you will gain weight, but do not confuse this with fat. Hormones and the foods you eat affect your body’s metabolism so you have to keep that in mind when trying to lose weight.

The often stated goal is to lose weight, but you actually need to be more specific. Your objective needs to be: lose those extra pounds and fat, but develop and keep muscle mass so you will have a more well-toned frame. That is why it is necessary to consume proteins so your body can build muscles while burning fat.

4. Consuming So Many Calories:

The rule is simple: if you eat a lot of calories and don’t burn them off by diet and exercise, you are going to gain weight. The calories you consume end up being stored by your body, making you fat in your stomach, thighs, etc. 

There are two ways to deal with this: eat only the proper amount of calories and exercise. By working out and eating healthy, you will burn those extra calories and lose more weight. It won’t happen overnight but it is going to work.

An average man has to consume 2500 calories a day and average women need 2000 calories daily. If you are overweight, you need to reduce this amount: dropping to 2000 calories a day leads to a loss of a pound a week.

taking so many calories can hinder weight loss efforts

That is the minimum that you’ll lose. If you can lower this further by way of exercise, all the better. This is going to take time however so you need to be careful and not try to lose too many pounds too quickly. 

If you have ever tried a workout program, you will see that almost all them say that diet and exercise are needed. This is repeatedly stressed because it is true. There is no shortcut to burning all those extra calories other than by working out and reducing your intake.

Knowing how the process works could make it easier to understand. Food and drinks have calories. As mentioned above, the more calories you consume the fatter you will be especially if you do not exercise.

The longer you maintain a sedentary lifestyle, the harder it will be to shed those pounds. It is easier to gain pounds than losing them, and the more overweight you are the longer it will take to see results.

This is the reason why you need to go on a diet and be more active. The formula is simple: to lose pounds there need to be fewer calories that get in your body. By reducing the calorie intake, you will be on your way to losing pounds.

5. Not Doing Cardio:

Weight lifting and cardio work in hand in hand. Jogging, running, aerobics and swimming are all good options for getting rid of extra weight. Any of the cardio workouts mentioned there are effective for getting rid of belly fat.

Belly fat is hard to remove and renders your organs vulnerable to disease. By getting rid of the body fat you won’t just lose calories but also be healthier for it.

There are a lot of cardio workout routines, and it’s crucial that you pick one that is suitable for a beginner. Learn as much as you can about the various workout programs and settle on the one that suits your needs.

A few reminders:

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    Do not just focus on one aspect. Include crunches and sit-ups if you’re trying to get rid of belly fat. However, do not neglect the other parts of your body as your goal needs to be a well proportioned body.
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    It is normal to feel some soreness after working out, but there should be no pain.
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    20 to 30 minutes five days a week will suffice. If you can go for 5 minutes to an hour do so. There is little benefit to working out more than that.
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    Be active throughout the day and keep moving. Don’t just sit on the couch: walk or bike instead of taking the car, and use the stairs to work whenever possible.

6. Sugar Is The Culprit You Are Not Losing Weight:

Too much sugar is unhealthy. It not only makes you vulnerable to diseases, but it also makes it harder to lose weight. Sugary foods and drinks are fattening so you have to reduce or minimize the amount you consume if you want to get rid of the extra weight.

Contrary to popular belief, even fruit juices have some sugar. These are healthier than soft drinks, but don’t take too much of them as it will slow down your metabolism and make it harder to lose those pounds.

7. Not Sleeping Well:

Not losing weight on low carb is one common problem, but in addition to that, you must get sufficient sleep. You need 6 to 8 hours of sleep because it is essential for your physical and mental health. Sleep is also necessary to lose weight, as the lack of it puts you at greater risk of becoming obese.

Lack of sleep also makes it harder to exercise as you will feel tired and weak. That is why it is necessary to get enough rest and sleep. It is during sleep that your body repairs its muscles and recovers, so it is essential that you give your body time to rest and sleep.

8. Depression and Stress:

stress can be a reason for not losing weight

Anxiety, stress, and depression make it more difficult to get in shape. If you’re not losing weight it could be due to stress and anxiety. Some people who suffer from depression sometimes deal with it by eating a lot of food. This, in turn, makes it harder to get rid of those excess pounds.

Depression and stress and have several possible causes, and you must pinpoint it to get to the solution. Work, family, finances, relationships, any one or a combination of these are the most common causes.

You have to address these issues first and find a solution, otherwise, it will be difficult to make progress. If you’re being stressed by work, try yoga or meditation to induce a relaxed state. If possible, lessen your workload so you’ll be able to be more productive without being stressed.

9. Not Consuming Enough Water:

Drinking water is better for losing pounds, and it is healthier than sweetened drinks. A 12 week study revealed that drinking 17 oz or half a liter of water half an hour prior to eating leads to faster weight loss.

Another benefit is it increases the number of calories that your body is able to burn by around 30%. If you combine this with diet and exercise you will lose more weight without giving up your muscle mass.

Drink 8 to 10 glasses a day to keep yourself fit. It is refreshing and fills you up as well if not better than energy drinks, and it doesn’t add to your weight either. The contribution of water to weight loss is often underestimated or ignored, but it’s an essential part of your regimen or should be.

10. Eating Junk Food:

This one is obvious but needs to be stressed anyway. Junk food comes in different shapes and forms, but they all have the same effect, keep you from losing pounds. One way to get in shape is to just drop the stuff and eat a healthy diet.

eating junk food can cause serious weight gain

Giving up junk food is one of the keys to getting in shape. It is difficult especially if you have been eating this stuff for years. It won’t happen overnight, but it is possible if you slowly cut down the amount of junk food you consume. Every small step helps, and what is important is you get started.

Junk food is addictive and that’s why they’re difficult to give up. What makes it even harder is you’re surrounded by it, so the first step is to get rid of the stuff in your fridge. Second, avoid going to stores and eateries where you’ll be tempted to buy them.

Rather than junk food, treat yourself to healthy snacks instead. Just visit a healthy-foods store and stack up on those. Eat these and you don’t have to worry about putting on additional weight. 

11. Not Eating Right:

One of the more common reasons for not losing weight is not eating properly. When it comes to weight loss you have to strike a balance between eating too much and starving yourself, both of which need to be avoided.

Eating too much leads to health issues and makes it even harder to lose weight. However, starving yourself is not going to help either as you will lose fat and body mass. If you want to get in shape, eat right.

Eating right means a protein rich diet with some carbs and fiber thrown in. Minimize your consumption of sweets and fatty foods. As we mentioned earlier, have an accurate weight scale nearby so you’ll have an easier time keeping track of your progress.

Some suggestions:

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    Stay away from sweets and fatty foods.
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    Lower your consumption of fried and processed foods.
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    Increase intake of foods rich in protein and fiber.
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    Drink lots of water and avoid sweetened beverages.
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    Some people like to eat three large meals a day while others prefer several small ones. It is up to you, and what really matters is the number of calories that you consume at the end of the day.

Give your body time to adjust to your new diet. Get a calorie calculator to help keep track of many pounds you have gained and lost. Also take note of how much protein, carbs, and fiber in your diet is.

12. Medical Condition That Affects Weight Loss:

It is also possible that you have a medical condition that makes it hard to lose those pounds. Sleep apnea, polycystic ovarian syndrome (PCOS) and hypothyroidism are among the health conditions that can slow down your attempts to lose weight. There are also some medications that stimulate weight gain.

If you are afflicted with any of these conditions, consult your doctor about how you’re trying to lose weight and how the condition is affecting you. Do not take any supplements or start a diet/workout program until you have spoken with your physician.

Do not take any self-prescribed medication that will allow you to work out. Let your doctor handle this situation and follow their advice. Also, inform your doctor if you plan to take any supplements while to augment your workout routines.


It can be frustrating especially if you’re not losing weight as quickly as you’d like. Knowing the reasons like those above can speed up the process, however. While dieting does help, it helps to work out and focus on proper nutrition and a healthy lifestyle, as weight loss will be a natural consequence.

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