Why Am I Not Losing Weight? 4 Reasons the Scale Won’t Budge and How To Fix Them
Everything from poor sleep to stress to overdoing cardio can affect your results
You’ve been diligently eating healthier, squeezing in workouts and doing all the “right” things. But when you step on the scale, the number won’t budge. It’s frustrating, discouraging and confusing. If this sounds familiar, you’re probably wondering, “Why am I not losing weight?” Many people struggle with hitting a weight loss plateau or feel like their efforts aren’t paying off. But what makes it harder to lose weight, and what can you do about it? We spoke to weight loss experts to break it down and offer practical solutions.
4 ways to jump-start your weight loss
Weight loss is influenced by multiple factors, including genetics, metabolism, caloric intake, physical activity and even stress or sleep patterns. While it’s easy to assume that weight loss is a simple equation of calories in versus calories out, the reality is far more complex.
If you’re not losing weight despite your best efforts, don’t panic. Finding the cause can be the first step in getting back on track toward reaching your weight loss goal. Below, experts down some of the most common reasons you might feel “stuck” and how to fix them.
Woman's World Answers
1. Track what you’re eating
“The number one reason why people don’t lose weight when they think they’re eating healthy is simply because they’re still eating too much,” explains Kait Richardson, RD, author of How to Eat Like a Normal Person. Portion sizes can be tricky, and hidden calories in sauces, dressings and snacks add up quickly. “Even if they’re eating nutritious foods, they still may be eating more calories (energy) than their bodies need,” she adds. For example, even healthy foods like nuts, avocados and protein bars can be high in calories and lead to weight gain when enjoyed in excess.
Conversely, Richardson says extreme calorie restriction to lose weight can also lead to overeating. “As a result, they’ll feel extremely hungry and overeat later in the day or week. They flip-flop between undereating and overeating and never make progress,” she explains.
The fix: “I recommend my clients eat in a moderate caloric deficit—one that they can sustain but see slow and steady results,” recommends Richardson. “Moderate calorie deficits are 250-500 calories below someone’s total daily energy expenditure (TDEE),” which you can calculate online or determine with a dietician. Try tracking your food intake for a week in this caloric deficit using an app or food journal. (Check out our round up of the best free weight loss and food tracking apps.)
2. Eat more protein
Protein plays a crucial role in weight loss because it helps keep you full, supports muscle growth and boosts metabolism. If you’re not eating enough protein, you may find yourself feeling hungry more often, leading to overeating or the urge to reach for unhealthy foods. .
“I often find that many people are undereating protein and going heavier on processed carbs such as pasta, bread and fast food,” notes Gabby Zeagler, MS, RD, CDN, CDCES, clinical dietitian at Nourish. “Even if they tell me, ‘I don’t eat that much, I only eat twice a day,’ it is usually pretty low in nutrients such as fiber, protein and color (aka vitamins/minerals).”
The fix: Aim to include a good source of protein in every meal. Lean meats, fish, eggs, beans, tofu and Greek yogurt are all great options. Check out our guide for how much protein you should eat in a day. Or, speak to a registered dietitian to determine the right amount for you.
3. Vary your workouts
Exercise is essential for overall health, but not all workouts are equally effective for weight loss. Many people focus on cardio alone, such as walking or running, which burns calories but doesn’t necessarily build muscle. “Not including at least two days of strength training can definitely prevent you from seeing weight loss,” explains Shelley Balls, MDA, RDN, LDN, a registered dietitian and nutritionist for Flawless Bloom. “Strength training is such a great tool for weight loss—it can help boost your metabolism even at rest as your increasing muscle mass.”
The fix: Incorporate a mix of cardio and strength training into your routine, with varied workouts throughout the week. Strength training can include using light weights, kettlebells, resistance bands or bodyweight exercises. Additionally, varying your workouts can prevent a weight loss plateau and keep things interesting.
5. Consider a blood test
Sometimes, the reason you’re not losing weight has nothing to do with diet or exercise. Underlying health conditions such as polycystic ovary syndrome (PCOS) and insulin resistance can make weight loss more difficult.
“[Individuals] with frequent cravings for carb heavy foods or other sweets [may be] suffering from insulin resistance,” says Zeagler. “This means their cells aren’t effectively taking in glucose (sugar) leading to energy crashes and an increased appetite.”
Other conditions that make it harder to reach and maintain a healthy weight include thyroid disorders. “Thyroid issues are more common among women than men and can slow your metabolism down, preventing you from seeing weight loss,” says Balls. “Your thyroid gland controls so many different hormones, so if your thyroid isn’t working optimally, weight loss can be extremely hard, if not impossible.”
Additionally, chronic stress and sleep deprivation can impact your gut health and hormones like cortisol, which may lead to increased fat storage, especially around the belly.
The fix: If you suspect a medical issue might be hindering your progress, it’s a good idea to talk to your doctor. Blood tests can help identify hormonal imbalances or other health concerns that might be affecting your weight. Read how to regulate your sleep schedule and practice mindfulness to reduce stress.
How to get back on track with your weight loss efforts
If you’ve been struggling with weight loss, don’t get discouraged. Small, sustainable changes can lead to lasting results.
Weight loss takes time, and progress isn’t always linear. Trust the process and focus on long-term habits rather than quick fixes. “Do not give up, and do not crash diet,” advises Richardson. “Going too hard, too fast can result in yo-yo dieting. Instead, look to eat more foods that fill you up with less calories such as lean proteins, veggies, fruits and complex carbs.”
Additionally, track all your daily habits, not just the scale. Zeagler says to include “steps, water intake, protein intake, food intake…The daily habits are what help.”
Remember, what works for some may not work for others. Always consult your doctor or a healthcare professional before changing your routine; they can help personalize your plan.
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