Why you may not be losing weight

If you’ve been putting in the effort to lose weight but aren’t seeing the results you’d hoped for, it can be incredibly frustrating. You might be eating healthy meals, exercising regularly, and feeling like you're doing everything right, but the scale doesn’t seem to budge. The good news is that you’re not alone – many people face similar struggles, and there are often a variety of reasons why weight loss can feel like an uphill battle. Let’s take a closer look at some common reasons why you might not be losing weight, and more importantly, what you can do about it;

1. You’re Underestimating Your Caloric Intake

Sometimes, even with the best of intentions, we might not realise just how many calories we’re consuming. Portion sizes can be tricky to judge, and those little snacks here and there can quickly add up. You might think you’re eating a "small" amount, but it could still be more than your body needs over a period of time.

What to do: Try tracking your meals for a week or two – not just the main meals, but snacks, drinks, and any little extras. You don’t need to do this long-term, but it can give you a better idea of where you might be slipping up. Tools like food diaries or apps can help make tracking easier and some are free to download so do look around. Don’t forget to account for liquid calories too (a latte or sugary drink can be surprisingly high in calories!)

2. Stress and Sleep are Affecting Your Hormones

Stress can play a significant role in weight loss. When we’re stressed, our body produces a hormone called cortisol, which can lead to increased hunger, cravings for sugary or fatty foods, and a tendency to store fat – particularly around the belly area. Lack of sleep can also disrupt our hormones, making us feel hungrier and affecting our metabolism.

What to do: Make self-care a priority. Try to manage your stress through practices like deep breathing, meditation, or simply taking time to unwind. Aim for 7-9 hours of sleep per night, as proper rest is crucial for balancing hunger hormones and supporting weight loss.

3. You’re Not Getting Enough Protein

Protein is an essential nutrient that helps build and repair muscles, and it also helps us feel full and satisfied after meals. If your diet is low in protein, you may be eating more than your body needs because you’re not feeling as full or as energised. This can lead to overeating and, ultimately, weight gain over time.

What to do: Include a source of protein in every meal – for example lean meats, fish, eggs, beans, tofu, or even dairy products. Protein-rich foods help stabilise blood sugar and keep you feeling fuller for longer, which can help curb unnecessary snacking. In terms of portion size, aim of approximately a quarter of your plate at meal occasions.

4. Your Exercise Routine Needs an Update

Exercise is important for overall health, but if you’ve been doing the same type of workout for months (or even years), your body may have adapted, and you might not be seeing the same results. Additionally, if you’re only focusing on cardio (like running or cycling), you may not be building enough muscle, which is essential for boosting your metabolism.

What to do: If you’ve been doing the same workout for a while, it might be time to switch things up. Try incorporating some strength training into your routine to build lean muscle mass, which can help burn more calories, even at rest. A mix of cardio and weight training is recommended and often the most effective approach.

5. You Have Underlying Health Conditions

Certain medical conditions can make it more difficult to lose weight, even with diet and exercise. Conditions like hypothyroidism (underactive thyroid), polycystic ovary syndrome (PCOS), insulin resistance, or even depression can slow down our metabolism or increase our appetite, making it harder to shed pounds.

What to do: If you suspect that a health condition could be affecting your weight loss, it’s a good idea to speak with your GP. They can conduct tests, offer advice, and work with you on a plan to manage any underlying health issues.

6. You’re Losing Fat but Gaining Muscle

If you’ve been working hard at your workouts, especially strength training, it’s possible that you’re building muscle at the same time as losing fat. Muscle weighs more than fat, so while the number on the scale might not move much, your body composition could be changing. You might be losing inches and toning up, even if the scale doesn’t reflect that.

What to do: Instead of focusing solely on the scale, try measuring your progress in other ways. Take body measurements, track how your clothes fit, how you're feeling overall or even take progress photos. You might be surprised at the changes that are happening beneath the surface.

7. You’re Not Being Patient Enough

Sometimes, weight loss just takes time. You might not see immediate results, but that doesn’t mean your efforts aren’t paying off. Slow and steady progress is often more safe and sustainable in the long term than quick fixes and rapid results, which is why it’s important to be patient and kind to yourself throughout the process.

What to do: Celebrate small victories along the way – whether it’s a stronger workout, a healthier meal choice, or just sticking with your plan for another week. Trust the process and remember that consistency is key. Focus on feeling good and getting healthier, rather than just the number on the scale. Every investment you're making is impacting your health and wellbeing.

8. You’re Comparing Yourself to Others

We’ve all been there – scrolling through social media or looking at friends who seem to lose weight effortlessly, but comparing your journey to someone else’s isn’t helpful. Everyone’s body is different, and the pace of weight loss varies from person to person. Your journey is uniquely yours, and it’s important to embrace it and whatever pace.

What to do: Focus on your own progress, no matter how small it may seem. Remember that weight loss is not a race, and everyone has their own challenges. Be proud of the positive changes you’re making, and be patient with yourself along the way.

Final Thoughts

If you're not losing weight, it's important to remember that weight loss isn’t always linear – it can be a complex and multifaceted process. Rather than getting discouraged, take a step back, celebrate every little win and review what might be getting in the way. With a bit of self-awareness and small adjustments to your routine, you’ll be well on your way to reaching your goals in a healthy and sustainable way.

Keep at it, be kind to yourself, and trust that your hard work will pay off. You’ve got this!