10 Most Common Reasons You're Not Losing Weight

By Stewart Moore - January 28, 2018

You've been watching what you eat all month, you've done your exercise and eaten all the right foods and yet the scales are reading the same as they did last week, what gives? Anyone who's attempted to lose weight in the past will know this feeling. Whether you're trying to lose weight because you have an important event coming up, you want to impress a certain person who's caught your eye or you simply just want to improve your overall health, be sure to avoid these common mistakes which may hold back your fat loss.

We've scoured the internet to compile a list of the 10 Most Common Reasons You're Not Losing Weight. So, pull up your laces and get ready to take note.

10. You're Underestimating Your Calorie Intake
We'll assume at this point that if you're trying to lose weight that you've set yourself a calorie goal; if you haven't then this is fundamentally where you're going wrong. One of the most common reasons people don't lose weight is because they either underestimate their caloric intake or, they overestimate the number of calories they need. 

One of the most important aspects when it comes to losing weight is accurately tracking your calories. This means weighing what you eat. If you're using guesswork in order to calculate how much you're consuming you're opening yourself up to potential inaccuracies which may be hindering your progress. Use a tool such as MyFitnessPal, a popular app on both Android and iOS, to track everything you eat - it literally holds nutritional information for everything. Be sure to track everything - including secret snacking!

9. You're Not Eating Enough Whole Foods
Believe it or not, overeating is the most common cause of weight gain, hardly a revolutionary thought. Overeating often occurs due to having an overwhelming sense of hunger; an urge to eat. One of the main reasons you get hungry is because you're not eating enough whole foods. 

Whole foods, such as brown rice, brown bread, and vegetables, take longer to digest and thus keep us feeling full and satisfied for longer - having a full stomach and losing weight, sounds like a no-brainer!

8. You're Not Doing Enough Cardio!
The only people who enjoy cardio are athletes and psychopaths, that being said, cardio is one of the best things you can do to improve your overall health and, as this article has set out to do, help you lose weight - particularly belly fat. 

Your body is incredibly adaptable and changes in order to meet it's requirements. For example; when we lift heavy weights on a consistent basis our muscles grow in order to sustain this intense activity. The same applies to cardiovascular activity. If we regularly perform cardio workouts and train our bodies to perform when we run, swim or dance - our bodies will adapt by becoming more efficient at performing these activities. 

7. You're Drinking Too Many Calories
That grande latte you order on the way to work? 190 calories. The can of Monster Energy at lunchtime you drink to give you a little afternoon lift? 220 calories. One of the aspects of calorie counting which is often overlooked is the non-food calories which you consume. It seems like a crazy idea to some but, seriously, stick to water, black coffee, and green tea. That doesn't mean you can't enjoy a fancy coffee now and then, but save them for treats and include them within your calorie allowance for the day - or burn it off with exercise.

6. Your Diet Was Too Extreme
One of the most harmful things you can do to your body is cut calories too drastically. Not only does it cause issues with your health and hormone production but it will actually stunt your weight loss. As mentioned previously, your body adapts extremely well to any pressures it comes under - in this case, your body goes into a starvation mode in which it finds ways to conserve energy and will actually store what it can as fat in order to tap into these when food is scarce. Take your weight loss slow and steady for long-term success.

5. You're Not Being Patient Enough
Losing weight takes time and it's not uncommon to experience a week or so in which no weight loss takes places. This doesn't necessarily mean your weight loss has stopped. These hiatuses are common and regularly cause unnecessary worry for dieters. Your weight loss will often work in stages and you'll find it slowing down from time to time and then all of a sudden you've dropped three pounds. One week is not enough time to judge whether or not your fat loss journey has stalled. 

4. You're Not Getting Enough Sleep
Sleep provides an extremely function when it comes to losing weight, and in fact, your general health. There are numerous reasons why getting enough sleep, at least 6-8 hours a night, is important for your weight loss journey. When we don't get enough sleep we tend to overeat the following day - particularly carbohydrates, more specifically fast-acting simple carbs. This is in an attempt to gain quick energy boosts to counteract the sensation of feeling tired. Another aspect is hormone production. When we don't get enough sleep we miss out on the vital production of "testosterone". Testosterone helps with muscle maintenance and growth as well as aiding in burning belly fat. 

3. Lack Of Consistency
This is extremely common, especially when motivation begins to grind to a halt and you're becoming distracted by every McDonald's Drive Thru you pass. You may think you're still on a diet and it's just a "one-off" but you're doing it way more often than you let on to yourself. Consistency is key when it comes to following a plan which is going to work out for you and ultimately lead you to your weight loss goal.

2. You Are (Kinda)
One of the most common fat loss mistakes you can make is that you spend too much time focussing on the scales and don't pay any attention to the mirror. If you've been lifting weights as part of your exercise regime the chances are you've started to build some muscle to counteract this activity. Muscle isn't weightless, in fact, it's quite heavy. So whilst the scales may not have moved for a week or two, if you've been gaining muscle you'll likely be holding a better shape - try measuring your waist once every two weeks to see how this changes as well as just the numbers on the scale.

1, You May Have An Underlying Medical Condition
Failing all the above, it's sad to say, there may be a legitimate medical reason behind your lack of, or difficulty with, weight loss. This may not mean there is something fundamentally wrong with you, per se, but could be due to a certain medication whereby the side effects contain weight loss. If you have any concerns about this I would certainly recommend seeing a doctor to seek further advice. However, it's far more likely to be one of the above points not being followed.

And that's it!

Our list of 10 Common Reasons You're Not Losing Weight!

Anything we missed?

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